By Maya Ling BHSc Clinical Nutrition
Hydrolysed collagen is one supplement everyone seems to be talking about – you’ve probably stumbled across it more than once when reading health and wellness blogs. So, what’s the hype about? And what is hydrolysed collagen? If you’re looking for ways to optimise your hair, skin and bone health, or wanting more information about collagen for healthier joints, don’t go anywhere!
What is Collagen?
Basically, our bodies are most rich in the protein collagen, attributing to around 25-30% of the bodies total protein mass. Its abundance means that most structures are held together by collagen proteins, similar to acting like a glue, keeping skin youthful, joints mobile and bones sturdy. Unfortunately though, collagen comes with its disadvantages – as we age collagen production slows bringing about the physical signs of aging like wrinkles and creaking joints.
Collagen is present in the body in a few different forms, being type I, II and III. These are all found in our connective tissues like skin and cartilage. Because collagen decreases with age, it’s important to support our levels for overall health and wellbeing.
And Hydrolysed Collagen?
Yes, there is a difference. Structurally the protein collagen is made of several amino acids connected in a chain, which the body has trouble using. Hydrolysed collagen (or collagen peptides as it’s sometimes referred to) means that this chain-like structure has been broken apart into the individual proteins called peptides. This way the peptides are more easily used by the body, known as being more bioavailable, increasing the efficiency and effectiveness when taking a collagen supplement.
Hydrolysed collagen originates from animal sources as naturally collagen is present in connective tissues. Which sources are most abundant?
Bovine collagen (cow) is high in types I and III – best for skin and bones
Marine collagen (fish) has been found to be a highly absorbable form
Porcine collagen (pig) is very similar to bovine
Chicken collagen is high in type II which is best for joints and cartilage.
The Benefits
Skin health – after a minimum of 90 days, hydrolysed collagen supplementation shows improvements in skin hydration and elasticity, reducing the appearance of lines or wrinkles.
Joint health – hydrolysed collagen contains active peptides which reach the joint tissue and help protect the joint capsule. Especially favourable outcomes for those with osteoarthritis.
Bone health – collagen peptides are beneficial for supporting our bone mineral density by promoting bone formation and structure. Studies have shown that supplementation for women during and post menopause has the most benefit for improving bone mineral density.
Hair health – when taken consistently (daily or every 48 hrs for at least 3 months) supplementing with hydrolysed collagen can improve both the number of hairs and healthy appearance of scalp hair.
Tip! Making sure your collagen supplement contains or is paired with a source of vitamin C – for example berries in a smoothie – is beneficial for optimising its use in the body and further supporting the natural production of collagen.
First-Timers Guide on How to Use
As a clinical nutritionist I often recommend that people supplement with hydrolysed collagen to reap the faster and effective benefits rather than solely relying on food sources. Collagen dissolves easily in liquid so adding it to morning smoothies, yogurt bowls or even in a coffee is a great way to use it. Also, if you’re looking to increase the amount of protein in sweet treats such as brownies or cookies collagen is a fabulous tasteless addition that won’t ruin the texture like some protein powders often do.
And of course, like any supplement results don’t just appear overnight so taking it consistently for several weeks, 12 weeks being the most studied supplementation period, is most beneficial.
Some Considerations…
Though hydrolysed collagen is generally safe to take, always check with your qualified health care practitioner before supplementing, especially if pregnant, breastfeeding, or if you have any animal-based allergies.
Remember that supplement quality matters. Choose a collagen supplement that is of high-quality and from a reputable brand. At Active Collagen a high quality VERISOLÆ B collagen provides 5g of collagen per 12g serve which is a therapeutic dose, alongside 4mg of vitamin C, so you know you are getting what you need!
If you’re wanting to support a youthful and active life, then I would consider implementing collagen as a part of your daily health and wellness routine.
Deane, C. S., Bass, J. J., Crossland, H., Phillips, B. E., & Atherton, P. J. (2020). Animal, Plant, Collagen and Blended Dietary Proteins: Effects on Musculoskeletal Outcomes. Nutrients, 12(9), 2670. https://doi.org/10.3390/nu12092670
de Miranda, R. B., Weimer, P., & Rossi, R. C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International journal of dermatology, 60(12), 1449–1461. https://doi.org/10.1111/ijd.15518
Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients, 15(6), 1332. https://doi.org/10.3390/nu15061332
König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients, 10(1), 97. https://doi.org/10.3390/nu10010097
Reilly, D. M., Kynaston, L., Naseem, S., Proudman, E., & Laceby, D. (2024). A Clinical Trial Shows Improvement in Skin Collagen, Hydration, Elasticity, Wrinkles, Scalp, and Hair Condition following 12-Week Oral Intake of a Supplement Containing Hydrolysed Collagen. Dermatology research and practice, 2024, 8752787. https://doi.org/10.1155/2024/8752787
