As an important component of human skin, bones, tendons and ligaments, collagen production gradually decreases with age, and the body shows signs such as wrinkles and joint pain. Taking collagen supplements can increase the body's collagen level and relieve wrinkles and joint pain. This blog post will discuss the types of collagen supplements, sources, dosage forms, and suitable people.

Types of collagen

Collagen is mainly divided into five types according to its type: I, II, III, IV, and V.

• Type I collagen is the most abundant type of collagen in the human body, accounting for about 90% of the total collagen in the human body. As the main component of the dermis of the skin, type I collagen gives the skin elasticity, reduces skin wrinkles, and improves the skin's ability to moisturize. Type I collagen also combines with hydroxyapatite to form hard bone tissue, providing strength and toughness to the bones, allowing the bones to withstand the weight of the body and the impact of exercise. In addition, as the main component of tendons and ligaments, type I collagen plays an important role in connecting muscles and bones, transmitting muscle strength, and maintaining joint stability.
• Type II collagen is mainly found in cartilage tissue and is an important component for maintaining the structure and function of cartilage. Cartilage is a special connective tissue that is mainly responsible for bearing the pressure of joints and reducing friction. Type II collagen forms a fibrous network in cartilage, providing strong mechanical support for cartilage, enabling it to withstand the weight of the body and the impact of exercise. Therefore, supplementing with type II collagen can help improve joint health. This type of ingredient supplement is suitable for athletes and people with degenerative joint diseases such as osteoarthritis. In addition, type II collagen interacts with other cartilage components to give cartilage good elasticity and toughness.

• As a member of the human collagen family, type III collagen plays a unique role in a variety of tissues. Type III collagen is mainly distributed in the superficial layer of the dermis and plays an important role in maintaining skin elasticity and flexibility. It can promote the proliferation and differentiation of skin cells, help wound healing and skin repair. At the same time, it can also interact with other extracellular matrix components to maintain the moisture balance and normal physiological functions of the skin.
• Type IV and V collagens are less studied than Type I, II, and III collagens. Type IV collagen supports and anchors basement membrane cells in the body. This type of collagen is essential for maintaining healthy tissues, especially in the kidneys, lungs, and the barrier that protects the brain. Type V collagen often coexists with Type I collagen in many connective tissues, such as our skin and tendons. It plays an important role in maintaining the structural stability of hair, the outer layer of the eye (the cornea), and the placenta.

Sources of collagen

Collagen on the market mainly comes from terrestrial animal skins, terrestrial animal bones, and aquatic animal tissues.

1. The skin of terrestrial animals, especially the skin of cattle and pigs, is a rich source of collagen, and collagen is usually extracted by hydrolysis. Cowhide is known for its high collagen content, mainly type I and type III collagen, which helps maintain skin elasticity and strength. Pig skin is also widely used because of its similar composition and richness. Collagen can also be extracted from the bones of terrestrial animals, mainly type I collagen. It is usually extracted by high temperature and high pressure method or enzymatic method, but compared with animal skin, the molecular weight of collagen in bones is larger, which is not conducive to absorption.
2. Fish skin and fish scales in aquatic animal tissues are high-quality collagen sources. They are rich in type I collagen and have a small molecular weight, which is easily digested and absorbed by the human body. In addition, they contain some special amino acids with good moisturizing and antioxidant effects. Compared with terrestrial sources, marine collagen is becoming more and more popular because of its lower risk of disease transmission. Collagen can also be extracted from fish cartilage, which contains type II collagen that is beneficial for joint health and cartilage repair. Collagen from aquatic animal tissues is mainly extracted by enzymatic hydrolysis, but fish skin and scales contain more impurities and the extraction process is cumbersome.
3. Compared to terrestrial sources, marine collagen is more soluble in acidic conditions. This property makes marine collagen particularly attractive in the cosmetic and pharmaceutical fields. In addition, fish collagen generally has a lower denaturation temperature than terrestrial collagen. It is reported that the denaturation temperature of salmon collagen is about 31-33°C, making it suitable for processes that require lower temperatures.

Dosage forms of collagen supplements

At present, the main forms of collagen supplements on the market are powder, tablets, capsules, etc.

• Powder is one of the most common forms of collagen supplements. It is usually composed of collagen peptides or collagen powder, and its purity is relatively high. It can be added to water, juice, milk and other drinks according to personal taste. It is suitable for people who like to mix their own drinks. It is generally recommended to take 5-10 grams per day. At present, some collagen powders on the market are sold in small packages, which are convenient to carry. For example, the collagen peptide product of vital proteins is in small packages.
• Tablet collagen supplements are usually made of collagen powder or collagen peptides pressed into tablets and taken orally directly. They are easy to carry and store, and the collagen content in each tablet is fixed, so the dosage can be adjusted according to individual conditions.
• Capsule dosage supplements usually fill collagen powder or collagen peptides into capsules and take them directly orally. They are portable and easy to store, and the capsule shell prevents collagen from contacting the air, reducing oxidation and maintaining its stability.

When some users of the product take collagen powder, it indicates that the product has poor water solubility and taste, which affects the taking experience. Tablets and capsules are suitable for people who are not good at brewing, but some tablets and capsules are too large and difficult to swallow, which brings great inconvenience to the taking process.

Collagen supplements are suitable for everyone

Collagen supplements are suitable for a variety of people.

For people whose skin begins to appear sagging and wrinkles as they age, supplementing collagen can help improve skin condition and delay aging. People with dry and rough skin can increase the moisture content of their skin by supplementing collagen to make their skin smoother and more delicate.

A clinical experimental study in the "Journal of Cosmetic Dermatology" found that oral collagen supplements can improve the collagen content in the dermis and significantly increase skin moisture, thereby delaying skin aging

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Supplementing collagen can help women keep their skin moisturized and elastic, and the demand for collagen will increase during special periods such as menstruation, pregnancy and lactation. People who exercise regularly have greater joint wear and tear, and proper collagen supplementation can help repair and protect joint cartilage and reduce sports injuries. People with dry and rough skin can increase skin moisture content and make their skin smoother and more delicate by supplementing collagen. People who have problems with hair strength and brittle nails can also improve hair strength and nail health through oral collagen supplements. In addition, vegetarians can also meet their body's needs through supplements because of the lack of animal-derived collagen in their diet.

Collagen supplements are generally considered safe for most people. However, potential side effects may include digestive discomfort or allergic reactions-especially when people who are allergic to fish take marine-derived products. It is recommended to consult a healthcare provider before starting any new supplements.

The growth of age is like the erosion of time, quietly taking away collagen, which can lead to a series of conditions such as sagging skin and joint problems. Therefore, when we start to supplement collagen, we must not choose blindly. We must comprehensively consider our own physique, needs, and possible allergies, and carefully select the product that best suits us, so that the collagen supplement can achieve the ideal effect.

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Reference:

[1] Jérome A ,Elian L ,Toshiaki S , et al. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. [J]. Journal of cosmetic dermatology, 2015, 14 (4): 291-301.