Collagen

What is Collagen?

Collagen is a buzzword these days in skin creams and cosmetics. People spend millions of dollars every year on these products. There are many, many claims that collagen preparations, when applied to the skin, can help stop the process of aging skin. However, the tiny particles - or molecules - that make up collagen are too big to penetrate the skin. When applied topically, they cannot stimulate collagen synthesis or new "growth" of the skin. However, collagen does work well as a moisturizer. So you can determine if you want to spend a lot of money on a topical collagen product or a little less on a reputable moisturizer.

Consisting of three essential amino acids, glycine, proline, and hydroxyproline, collagen is the most abundant and one of the most important proteins in the body. It helps stimulate cell growth and is like a "glue" that holds together substances that make up parts of the body. It is instrumental in skin formation and building bones, muscles, tendons, ligaments, and cartilage, and it is a component of joint fluid as well as many other parts of the body, but it needs to be taken ORALLY to deliver these benefits.

There are three main types of collagen: I, II, and III. I and III are building blocks of skin and II is partially responsible for the joints.

When we are in our 20s, our bodies begin to lose the ability to convert collagen from our diet (animals, plants), so we begin to show signs of aging. Some other factors that can hasten collagen breakdown include sun exposure, cigarette smoking, lack of sleep, excess sugar intake, excessive alcohol, and too much stress.

PROPERTIES:

Antioxidant, anti-inflammatory

CONSIDERED USES

Cardiovascular: High blood pressure

Gastrointestinal: Gingivitis

Musculoskeletal: Enhances the structure, function, strength, and support of body structures. More specifically, it helps to improve muscle and bone mass (as in osteopenia and osteoporosis), possibly improve joint function, and decrease joint pain. Osteoarthritis, muscle soreness due to exercise, sprains, tendonitis, and wound healing. May promote healing of pressure ulcers, burns, tendon and ligament injuries.

Neurologic: Cognitive function, insomnia

Skin: Supports skin hydration and elasticity. It may help decrease wrinkles. It may slow the skin's aging process. Promotes the growth of nails and hair. Enhances wound healing. Acne, burns, eczema, brittle nails, cellulite, dry skin

Glucose: May help regulate blood sugar

Other: May boost metabolism, may help athletic performance, and help reduce obesity

Side Effects: Diarrhea, upset stomach, gas, rash, nausea

Contraindications: None known

FORMS: Collagen powder is easiest to digest. It also comes as a supplemental drink. Topical collagen applied to the skin is reportedly ineffective in skin regeneration: It cannot penetrate the skin. Collagen is also found in meat, fish, eggshell membranes and dairy (protein foods). Green leafy green vegetables, citrus, eggs, berries, tomatoes, cabbage, pumpkin seeds, avocados, and garlic can provide your body with nutrients to support collagen growth. Bone broth is particularly high in collagen.

RECOMMENDED BRANDS

Powders:

• Ancient Nutrition Collagen Peptides - Unflavored 20 grams (link TBD)

• Besha Inc Collagen Peptides - powder 2.9 grams - specifies for skin (order from this Amazon link)

• Garden of Life® Grass Fed Collagen Peptides - specifies I+III and probiotics Unflavored- 20 grams (Link TBD)

• Living Well Nutraceuticals My Daily Collagen 5 grams (order on Amazon link here) 

• Vital Proteins® Collagen Peptides - Chocolate 20 grams (link TBD)

Pills:

GNC Women's Collagen (order through this Amazon link)

Trunature® [Costco] Verisol® Collagen - specifies for skin (Costco product) 

Youtheory® Collagen 6 grams (available through this Amazon link)

I only recommend herbal and supplement brands that meet high standards for safety, effectiveness, and transparency. I research each product before sharing. Some links—like those to Amazon—are affiliate links, meaning I may earn a small commission if you buy through them, at no extra cost to you. It helps support this free site. Plus, these links often offer discounts, fast shipping, and helpful reviews.

DOSAGE: As directed

The following are reported doses and may NOT be supported by evidence (reported by various sources, i.e., WebMD, RxList, Epocrates, ConsumerLabs, German Commission E, NIH publications, and others). Read dosages and instructions carefully when available on the label.

• Aging skin 0.372-12 gm daily or 1% gel topically 2 times daily

• Athletic performance: 7.5 gm by mouth 2 times daily or 20 gm by mouth daily

• Eczema: Apply cream to the area 2 times daily

• Burns: 36-40 gm PO qd

• Cellulite: 2.5 gm by mouth daily

• Cognitive function: 5 gm by mouth daily

• Dry skin: Up to 12 gm by mouth daily or apply the cream to the area 2 times daily

• Muscle soreness after exercise: 900 mg by mouth 2 times a day before exercise

• Gingivitis: 5 mg by mouth daily

• High blood pressure: 6.5 mg by mouth 2 times daily

• Insomnia: 15 gm by mouth 1 hour before bedtime

• Joint pain: 4-10 mg by mouth daily

• Obesity: 2 gm by mouth daily

• Osteoarthritis: 10 mg by mouth daily

• Osteopenia: 5 gm by mouth daily

• Sprains: 5 gm by mouth daily

• Wound healing: 3 gm by mouth daily

• Wrinkled skin: 0.6-2 gm by mouth daily