Collagen, the protein responsible for maintaining skin elasticity, joint health, and overall structural integrity, has become a buzzword in the beauty and wellness industry. As a result, collagen drink supplements have flooded the market, promising to rejuvenate your skin and improve your joint health.
But do these beverages live up to their claims, or are they just another fleeting trend? Having worked for several collagen drink supplement companies in the past as a writer and marketer, it's a question I get asked a lot. So let's delve into the science behind collagen drinks to separate fact from fiction.
The Science of Collagen
Collagen is the most abundant protein in our bodies, providing strength and structure to our skin, bones, tendons, and more. It's like the glue that holds everything together. However, as we age, our natural collagen production decreases, leading to wrinkles, joint pain, and other signs of aging. You'll start losing collagen from your late 20s by a rate of around 1% per year. By 40, collagen drops dramatically, so you'll notice signs of ageing (sagging skin, wrinkles etc) appear much faster.
Collagen drink supplements aim to address this decline by providing the body with additional collagen. They typically contain hydrolyzed collagen, broken down into smaller, more easily absorbed peptides. This form of collagen is thought to be more bioavailable, allowing the body to absorb and utilise it more efficiently.
How Collagen Drinks Work
When you consume a collagen drink, the hydrolyzed collagen peptides are absorbed into the bloodstream and distributed throughout the body. Once there, these peptides stimulate the production of collagen in the skin, joints, and other connective tissues.
Collagen is a complex protein, comprising amino acids like glycine, proline, and hydroxyproline. These amino acids play crucial roles in maintaining skin elasticity, supporting joint health, and promoting overall well-being. By providing the body with these essential building blocks, collagen drinks aim to replenish and enhance the body's natural collagen production.
What Collagen Drinks Claim to Do:
Improve Skin Elasticity: Collagen is a key component of the skin's structure. By promoting collagen synthesis, these drinks claim to reduce wrinkles, enhance skin hydration, and improve overall skin texture.
Support Joint Health: Collagen is also a vital component of joints and cartilage. Collagen drinks assert that they can alleviate joint pain and stiffness by reinforcing these connective tissues.
Boost Hair and Nail Health: Collagen is not only beneficial for the skin and joints but is also a crucial element for healthy hair and nails. Collagen drinks often claim to promote stronger, shinier hair and more robust nails.
How to Use Collagen Drinks
Collagen drinks are typically consumed once a day, either on an empty stomach or between meals to enhance absorption. The recommended dosage varies between brands, so it's essential to follow the instructions on the product label.
Collagen comes in lots of different versions - in a pre-made liquid sachet, as a powder you add to water, or in capsule form.
Consistency is key, as visible results may take several weeks or even months to notice.
Where Does Collagen Come From?
Collagen is a naturally occurring protein found abundantly in the connective tissues of animals, including humans. It is a structural component that provides strength and elasticity to various bodily structures such as skin, bones, tendons, ligaments, and cartilage.
In supplements, the primary sources of collagen are typically bovine (cow), porcine (pig), and marine (fish) origin. Bovine collagen is commonly extracted from cow hides, while porcine collagen is derived from pig skin and connective tissues. Marine collagen, on the other hand, is sourced from fish scales and skin. Each source has its unique composition of collagen types and amino acid profiles, influencing the suitability of the collagen for specific applications, such as skincare products, supplements, or medical treatments.
For anti-ageing, fish-sourced collagen is often demeed to be best due to its smaller particle size and the presence of type I collagen, which is predominant in human skin and crucial for maintaining its elasticity and firmness. Fish-sourced collagen peptides are believed to be more easily absorbed by the body compared to collagen from other sources, making them an ideal choice for those seeking to support skin health and combat signs of ageing. Additionally, the bioavailability of marine collagen is attributed to its compatibility with the human body, promoting effective utilisation of the essential amino acids required for collagen synthesis.
Are Collagen Drinks Right for You?
The effectiveness of collagen drinks varies from person to person. Factors such as age, genetics, and overall health play a role in determining the outcomes. If you're looking to address specific concerns related to skin aging, joint health, or hair and nails, collagen drinks may be worth considering, but it's always worth talking to a doctor or health advisor that you trust. As with most health-related things, the earlier you start, the better, as prevention tends to be easier and more effective than curing.
It's also important you research your chosen collagen supplement to understand its ingredient list and quantities to ensure you're not getting ripped off. Collagen supplements can be expensive, which can sometimes mean quality, but sometimes its just to create the ILLUSION of quality. So make sure you're buying a high-quality supplement with good ingredients that appear near the top of the ingredient's list to ensure you're getting the most bang for your buck.
What to Look for in a Good Collagen Supplement Drink:
Type of Collagen: Types I and III collagen are most commonly found in the skin, making them ideal for improving skin elasticity. Type II collagen is more focused on joint health. A quality collagen drink may contain a blend of these types to target multiple benefits.
Bioavailability: Opt for hydrolyzed collagen peptides, as they are broken down into smaller molecules, making them easier for the body to absorb and utilise.
Additional Ingredients: Some collagen drinks include vitamins, minerals, or antioxidants that complement the effects of collagen. Look for products with added benefits like vitamin C, which supports collagen synthesis.
Are Collagen Supplements Vegan/Suitable for Vegetarians?
Traditional collagen supplements are not vegan or suitable for vegetarians, as they are primarily sourced from animal tissues. However, due to the growing demand for plant-based alternatives, some companies now offer collagen supplements labeled as "vegan collagen." These products typically don't contain actual collagen but instead include plant-based ingredients like amino acids, vitamins, and minerals that are thought to support collagen production indirectly. It's important to note that the effectiveness of these vegan collagen alternatives in achieving the same results as animal-derived collagen is still a subject of ongoing research.
For individuals following a vegan or vegetarian lifestyle, exploring alternative supplements such as those containing ingredients like vitamin C, zinc, and amino acids found in plant sources may be a more suitable approach to support overall skin health and collagen synthesis. Always check product labels and consult with healthcare professionals to ensure that supplements align with dietary preferences and health goals.
Does a Protein Drink Work the Same?
Nope. While both protein drinks and collagen supplements are technically proteins, they're different due to their amino acid structures.
Protein powders and drinks are great for getting protein, the building block of muscles, into your body, especially if you're working out and trying to build muscle (protein also helps you feel fuller for longer, so protein shakes and supplements can be a good tool for weight loss).
But if your goal is anti-aging, a collagen supplement is different. Collagen supplements are often hydrolyzed, meaning the collagen is broken down into smaller peptides for better absorption. These supplements aim to support skin elasticity, joint health, and overall structural integrity.
While protein drinks can contribute to overall protein requirements, they may not offer the same benefits as collagen supplements when it comes to specific concerns like improving skin texture, reducing wrinkles, or supporting joint health.
To Summarise - Are Collagen Supplements Worth It?
With collagen drinks, science provides a promising foundation for their efficacy. However, not all collagen drinks are built the same, individual experiences may vary, and results are NOT guaranteed.
I personally do take collagen supplements daily (I swap between capsules and liquids, depending on my preference that month). I can't lie, it isn't cheap - but I often think we can cheap out on health and fitness stuff, when in fact this is the one area we should all be willing to pay for quality. As I also have joint issues (I have hyper-mobility), collagen supplements have the extra benefit of helping keep my joints healthy.
If you're considering adding collagen drinks to your routine, choose a high-quality supplement, stay consistent, and be patient. Collagen drinks may not be the fountain of youth, but they can be a valuable tool in promoting skin health, joint function, and overall well-being.
My Favourite Collagen Supplements
Absolute Collagen. This is convenient as it comes in a liquid, so it's easy to transport. It also comes as a subscription, so you don't need to remember to re-order every month (its £53.98 for 28 sachets every 4 weeks). However, I'm not a huge fan of the flavour and texture - it's a little hard ot get down, but easy enough if you chase it with some water. It takes a while to get used to the taste, but I do regularly come back to this brand for my collagen.
SkinGlo. Similar to Absolute Collagen, in my opinion their sachets are tastier and easier to consume. The texture is thinner and easier to swallow, so it's not necessary to chase it down with another drink. A 28 day subscription is £61, so this one is a bit on the boujee side. I worked for this brand years ago, but this is NOT a paid ad - I genuinely liked this product.
Collagen Complex by Hey Nutrition. You have to take two tablets a day, which means the bottle goes down fast - and at £35.99 for 60 capsules, again, cheap it ain't. However, sometimes it's just easier to take a capsule in the morning, so I have these in my cupboard for such an occasion.
I'm On a Budget - How Can I Increase My Intake of Collagen?
If you can't afford collagen supplements, fear not - there are a number of things you can do that are natural and/or cheap.
1. Drink bone broth. If you go to your local butchers, you can buy some bones quite cheaply. Boil these in water and then drink the broth for a cheap way to consume more collagen.
2. Eat chicken skin. Leaving the skin on a chicken can provide a source of collagen.
3. Consume more protein-rich foods. Eggs, dairy, legumes and lean meats can all help provide amino acids, which are the building blocks necessary for collagen production.
4. Consume gelatin. Derived from animal collagen, gelatin can be an affordable option.
5. Stay hydrated. Drink lots of water to maintain skin health.
6. Skin care. While not a dietary source, certain skincare products may contain collagen or ingredients that support collagen production. Look for budget-friendly options that suit your skin type.
7. Use sun protection daily. Protect your skin from harmful UV rays by using sunscreen. UV exposure can contribute to collagen breakdown, so preventing sun damage is essential for maintaining skin health.
Was this helpful? Do you think you'll try collagen? Let me know in the comments! Melissa x
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