Collagen is the main structural protein in the extracellular matrix found in the body’s various connective tissues. As the main component of connective tissue, it is the most abundant protein in mammals, making up from 25% to 35% of the whole-body protein content. Collagen consists of amino acids bound together to form a triple helix of elongated fibril[rx] known as a collagen helix. It is mostly found in connective tissue such as cartilage, bones, tendons, ligaments, and skin.
What is collagen?
Let’s start off with the basics, shall we?
Collagen is an amino acid (a component of protein) that our bodies make to support our
- Skin
- Bones
- Teeth
- Muscles
- Blood
- Tendons
- Ligaments
A healthy balanced diet is key to support our body’s natural collagen formation as some nutrients are essential for this process, e.g. vitamin C.
Collagen synthesis starts to decline as we age, which often causes our skin to get drier and less elastic, as well as affecting our hair and nail health. This is why babies have such lovely, soft and bouncy skin!
What is vegan collagen?
In the sea of bovine collagen and marine collagen (extracts from animals, like fish scales and bones) vegan collagen can seem a little elusive – how are you going to get collagen from pea or a carrot!?
Vegan collagen does exist, it just took a little longer to come into existence as the processing is a little complicated… Here’s how
- To make vegan collagen, four human genes that code for collagen are added to the genetic structure of yeast or bacteria
- These microbes then start to produce amino acids that act as building blocks of human collagen.
- Then a digestive enzyme is added to structure the building blocks into molecules of collagen that have the exact same structure of human collagen – pretty clever, right?
That being said, this process is far from easy and has not reached the beauty or health world in a big way just yet.
So, when you see vegan collagen supplements, they are usually more of a collagen-promoting supplement, which means they will provide your body with the micronutrients it needs to make collagen itself.
You will usually find they include the following:
- Vitamin C – which regulates the collagen synthesis process in the body
- Amino acids – especially glycine, lysine and proline, which are the most abundant amino acids found in collagen
- BCAAs
11 Vegan collagen-supporting foods
You can also help support your body’s natural collagen formation with the following vegan foods which are high in the amino acids glycine, lysine and proline:
- Tempeh
- Tofu
- Soy protein
- Black beans
- Kidney beans
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Pistachios
- Peanuts
- Cashews
Collagen is a naturally occurring protein in the body, made up of amino acids.
It is also available as an additional supplement.
But if you are vegan, as with everything you eat, it is important to distinguish between collagen-containing animal derivatives and vegan collagen.
Here we take a closer look at what collagen is and what is contained in vegan collagen.
In this article, you’ll learn about:
- What collagen is and what it’s made from
- Vegan collagen and how it differs from animal-derived collagen
- The different kinds of vegan collagen supplements
- Vegetarian collagen supplements
- Vegan collagen powder vs. collagen protein
What is the best source of collagen?
There’s no one single source of collagen because it’s present in food form (from both plant and animal sources), as well as a collagen supplement form. What’s more, different collagen sources provide different types of collagen, and therefore different health-related benefits.
As there’s no single source of collagen, it’s best to try and incorporate it into your diet/life in a way that works best for you. For instance, if you prefer animal sources over plant sources, stick to foods 1 to 3 below, and if you prefer fish/seafood and fruit sources, then stick to those instead. Or, if you don’t mind, then it’s perfectly ok to enjoy a combination of the two!
Before we move on to talk you through some of the main food sources of collagen, we also wanted to mention certain nutrients that can help with collagen production too. They are zinc, Vitamin C, and copper, so bear them in mind when you’re planning your next collagen-packed meal!
What foods contain collagen?
The main dietary sources of collagen are
- Chicken bone broth – which doesn’t just contain bone, but also cartilage. Because of this, it’s high in the collagen that’s in our skin and bones, as well as glucosamine, chondroitin, and hyaluronic acid.
- Bovine collagen – contains two different types of collagen; skin and bone and cartilage collagen, and is especially beneficial for our skin and bones.
- Egg whites – also contain two different types of collagen, but not the same types as bovine collagen. Eggshell membranes contain the same type of collagen found in the placentas and the collagen that’s in cartilage and disc tissue.
- Marine collagen – is most commonly found in freshly caught fish. It’s mainly made up of the collagen that’s in our skin and bones. It also contains some of the same collagen that’s in our gut lining.
- Other collagen food sources include citrus fruits (e.g. oranges, grapefruit, lemons, limes), berries (e.g. raspberries, blueberries, blackberries), tropical fruits (e.g. mango, kiwi, pineapple), garlic, leafy greens, cashew nuts, tomatoes, and bell peppers.
Different sources of collagen
Thereafter, collagen can come from several sources. Collagen from different sources holds different properties and is found in different parts of the body.
- Marine collagen is extracted from the bones, skin, and scales of fish. This is thought to be the most effective at skin and bone support.
- Bovine collagen comes from cows and is thought to help with joint health.
- Vegetarian/Vegan collagen is not ‘true’ collagen as it comes from non-animal sources. However, it is still thought to help stimulate the natural collagen synthesis process.
- Hydrolyzed collagen refers to collagen that has been broken down into smaller molecules to make it more easily absorbed into the bloodstream.
- Gelatin isn’t strictly collagen, although the two are similar. Gelatin has been used in food, medicine, and cosmetics for decades and is a collagen derivative that is extracted from the bones of animals, usually by boiling. Humans can’t directly absorb collagen extracted this way.
Which foods are a source of collagen?
Although foods don’t contain collagen in a form that we can directly absorb, there are still several foods you can eat to boost your body’s natural collagen.
Remember, your body makes its own collagen, and needs a range of different amino acids to do this.
The best place to get these amino acids is from protein-rich foods, such as lean meat, fish, nuts, seeds, soy products like tofu, beans, legumes, and dairy products e.g. cheese, eggs, milk, and yogurt.
Vitamin C is also used by the body in the process of creating collagen.
So, make sure you pair your protein-rich foods with foods high in vitamin C such as broccoli, leafy vegetables, peppers, chilies, tomato, sweet potatoes, or a small glass of orange juice.
Bone broth has been touted as a way to super-charge your body’s collagen levels.
Bone broth is essentially a soup or stock made from boiling animal bones and simmering them for long periods of time – up to three days or more!
This process releases collagen from the bones and connective tissues, as well as vitamins and minerals.
However, although bone broth does contain collagen, it is processed by the body like any other protein, that is, it breaks it down into amino acids, from which the body builds its own collagen.
Thanks to an upsurge in demand from the health and beauty industry, the collagen market has grown exponentially in the past decade.
You can now buy:
- collagen tablets
- collagen capsules
- liquid collagen drinks
- collagen powder
- collagen creams
- collagen serums
- collagen coffee creamers
- collagen gummies
- collagen peptides
- effervescent collagen
- collagen sachets
- and even, collagen chocolate!
What are the main different types of collagen?
There are at least 16 different types of collagen however, people tend to refer to these five types as the main types:
- Type 1 – makes up 90% of the human body. This type of collagen is found in our skin and bones, blood vessel wall, connective tissue, and fibrous cartilage. It’s also present in scar tissue, and of all the different forms of collagen, this is the one that’s mainly linked to skin aging – wrinkles, fine lines, etc.
- Type 2 – you’ll find this in the cartilage between your joints. It’s got a good rep for helping ease joint pain and can be found in abundance in bone broth.
- Type 3 – there’s lots of it in our intestines, it helps create and improve the structure of our muscles, as well as our organs and blood vessels.
- Type 4 – is less common than collagen types 1 to 3 and helps our kidneys and organs function properly. This type of collagen is believed to help with wound healing.
- Type 5 – is found in some layers of skin, hair, and the tissue of the placenta in pregnant women.
What destroys/impacts collagen?
Despite the fact there are several different types of collagen, our collagen levels don’t stay the same forever. As we get older, our body naturally produces:
- Less of it
- Lower quality collagen
The main tell-tale sign this is happening is when our skin looks less firm and starts losing its elasticity.
Our age can massively impact our collagen levels, and so too can this:
- Eating lots of sugary food and refined carbs
This is because: Sugar interrupts collagen’s ability to do what it does naturally and repair itself.
- Catching too many rays
This is because The sun’s UV rays can reduce collagen production, making excessive sun exposure a massive no, no.
- Smoking
This is because: Like UV rays, it reduces collagen production too. It can also lead to wrinkles.
What are the benefits of taking collagen?
Taking collagen supplements or upping the amount of collagen-rich foods in our diet can deliver lots of positives. We’ve listed 9 of the main ones below
1. Healthier skin
Collagen’s great for overall skin health, supporting the skin’s natural elasticity levels and overall hydration. Studies have also shown it’s capable of reducing the appearance of wrinkles and dryness.
Collagen supplements in particular can potentially encourage the body to produce collagen and stimulate the creation of other collagen-forming proteins.
2. Less joint pain
Cartilage, the tissue that’s responsible for protecting our joints, is made up of collagen, and therefore starts to decrease as we get older. This means we can potentially be more at risk of developing joint disorders, such as pain and stiffness. সহজ বাংলা: বয়স/ক্ষয়ের কারণে জয়েন্টের ব্যথা।" data-rx-term="osteoarthritis" data-rx-definition="Osteoarthritis is wear-and-tear joint disease causing pain and stiffness. সহজ বাংলা: বয়স/ক্ষয়ের কারণে জয়েন্টের ব্যথা।">osteoarthritis.
Research has found collagen supplements can stimulate tissues in the body to make more cartilage.
3. More muscle mass
Around 1 to 10% of muscle tissue within the human body is made up of collagen, which helps keep muscles strong and working as they should.
According to research, collagen supplements can potentially contribute to muscle growth and encourage the creation of muscle proteins, such as creatine.
4. Healthier heart
It’s thought collagen supplements may have the ability to reduce the risk of heart-related conditions. The reason for this is because collagen contributes to and maintains the structure of our arteries that are responsible for pumping blood from our heart and around our body.
Not having enough collagen potentially means our arteries become weak and fragile over time.
5. Strong bones
Our bones are mainly made up of collagen, which gives them their structure and helps keep them strong. The older we get, the less collagen we have in our body and the less bone mass we have too.
Studies have shown that taking collagen supplements may help maintain a healthy bone mass.
6. Better digestion
According to certain research, collagen contains the amino acid, glycine, which can potentially promote normal and healthy digestion.
7. Stronger and healthier hair and nails
Collagen can potentially help nails to grow strong and less brittle, and hair to grow
8. Healthier gut
There’s limited medical evidence to back this up, but it has been suggested that collagen supplements can help with leaky gut syndrome
9. Weight loss
Another claim in which there’s limited research to back it up, but it’s thought collagen can help with weight loss because it can potentially speed up people’s metabolism
What is collagen made of?
The body makes its own collagen, through a process referred to as collagen synthesis.
For this to occur, the body needs a variety of amino acids, such as glycine, proline, and hydroxyproline.
There are many types of collagen. Type I is found in skin, bones, and teeth. Type II, meanwhile, is found in cartilage, and Type III is found in the skin, muscle, and blood vessels.
Marine collagen is a type of collagen protein that is sourced from fish and other sea life such as jellyfish.
Marine collagen is known to have a high collagen content. It is also absorbed well by the body and is considered eco-friendlier and more sustainable than other collagen sources.
Bovine collagen comes from cows. It can help with joints and support the growth of hair and nails.
While gelatin is not technically classed as collagen, it is a collagen derivative, extracted from animal bones.
8 differences between vegan and animal-sourced collagen
Now you might be wondering, what are some of the key differences between vegan and animal-sourced collagen? From the ingredients to the production, find out what sets them apart from each other below.
Vegan collagen doesn’t come from animals
As vegans don’t consume or use any products that contain ingredients derived from animals, this is the same for vegan collagen products.
Instead, plant-based collagen supplements sometimes come from more natural ingredients such as yeasts and bacteria.
But these are only just being produced now so they’re tricky to get your hands on at the moment.
Some vegan collagen provides the body with ingredients needed to produce collagen
As genetically modified vegan collagen isn’t quite on the market yet, a lot of vegan collagen products are known as ‘boosters’ or ‘builders’ instead.
This is largely due to the fact that you can’t actually get collagen from plants, but you can get ingredients that boost collagen from plants. These include
- Aloe vera
- Collagen support foods rich in vitamin C, as it boosts hyaluronic acid levels e.g. kale, oranges, red peppers etc.
- Coriander
- Ginseng
Animal-based collagen actually comes from animal collagen
The clues in the name, but people often overlook where the collagen in animal-based supplements actually comes from.
For example, bovine collagen supplements that are derived from cows, are usually made by boiling cow bones or other byproducts, the collagen is extracted and then dried to make it a powder or tablet.
Marine and bovine collagen hasn’t been conclusively proved to work
When assessing the EU’s Health and Nutritional Claims Register, marine and bovine collagen claims have not yet been authorized as being proven to work (in the way they’re claimed to).
However, plant-based collagen support ingredients like Vitamin C do make the list. With claims like these being officially authorized:
- “Vitamin C contributes to normal collagen formation for the normal function of blood vessels”
- “Vitamin C contributes to normal collagen formation for the normal function of bones”
- “Vitamin C contributes to normal collagen formation for the normal function of skin”
Vegan collagen often contains many types of bacteria and yeasts
As mentioned previously, while this isn’t widely available at the moment – actual vegan collagen is being produced using genetically modified types of bacteria and yeast instead of using animal products.
A huge component of vegan collagen is vitamin C
When it comes to vegan collagen support supplements, a lot of them contain vitamin C as this has been scientifically proven in areas like the skin fibroblasts that are said to “have an absolute dependence on vitamin C for the synthesis of collagen”.
Vegan collagen may have greater consistency across batches
Another key difference between animal and plant-based collagen supplements is that supplements made using microorganisms may have more consistency across batches and may be more allergy-friendly.
The vast majority of collagen supplements available to consumers are made from animal products, which makes it much harder for those who try to live a more sustainable or vegan lifestyle to find the products they need.
Vegan collagen supplements contain other important added nutrients
A wide range of nutrients is needed in order for our bodies to produce collagen. From amino acids to vitamin C, hyaluronic acid, phytoceramides, and antioxidants.
However, these extra nutrients are not often found in traditional collagen peptides products.
Can you get vegan collagen supplements?
Vegans can also get their collagen intake from supplements and protein powders.
Collagen supplements contain collagen protein which has been broken down into shorter chains of amino acids, known as collagen peptides.
These peptides are thought to stimulate the natural collagen production in the body, leading to visible and tangible results over time.
Some of the best supplements are those with a high concentration of collagen peptides.
Vegan products are not certified by a governing body, which means there are no certification stamps to look out for.
However, most product descriptions will highlight if an item is vegan. We have also created a list of what to look out for in our vegan beauty guide.
Some collagen-rich vegan sources include nuts, seeds, soya foods such as tofu and beans.
Can you get vegan collagen tablets?
You can get a range of vegan collagen support gummies and tablets – whether they’re targeted as collagen supporting or they contain ingredients that help collagen production like vitamin C, vitamin E, l-lysine, and more.
Can you get vegan collagen powder?
You can also get your hands on vegan collagen products in powder form too.
This is especially good if you struggle with regular tablets. And some powders also come with other beneficial nutrients like plant-based protein powder mixed in.
Are there vegetarian collagen options?
Yes, there are also vegetarian collagen options. Vegetarian collagen helps to support the collagen synthesis process as well.
Holland & Barrett have a range of vegetarian collagen supplements which contain vitamin c and astaxanthin, to help maintain healthy-looking skin.
What are the benefits of collagen?
Collagen has attracted plenty of attention in recent years because of its perceived anti-aging benefits.
Collagen fibers attached to cells give skin the firmness seen in youthful skin.
The older you get, the less collagen is produced in the body, leading to wrinkles and fine lines.
Other environmental factors such as pollution as well as smoking and drinking can also lead to skin aging.
There are plenty of other benefits to collagen as well.
For instance, hydrolyzed collagen, which is collagen that has been broken down into more easily dissolvable amino acids, can help to reduce joint discomfort.
The amino acids in collagen can help to build keratin in your hair.
As hair is made up of keratin, it is important for your body to have enough protein to maintain normal hair growth. Collagen can also aid nail growth and help to reduce brittleness.
Our handy guide ‘Could be taking collagen to turn back the clock?’ further explains how collagen works to keep hair and nails healthy.
Collagen powder or collagen protein?
Food sources rich in collagen include lean meat, fish, and dairy products such as milk, cheese, or eggs.
During winter, many of us cut back on fresh fruit and vegetables, which means we could be missing out on nutrients like vitamin C, which helps the body to produce collagen.
Supplementation is still possible though, even if there are certain foods that you cannot or do not eat.
You can take collagen in the form of tablets, combined with vitamin C, to help boost your immune system and the collagen synthesis process.
Collagen protein powders or gelatin powders (clearly not suitable for vegetarians or vegans) are also available, which you can use to make a drink for easier consumption.
Hydrolyzed collagen is often available in powder as a dietary supplement too. There are also plenty of beauty products that contain collagen.
What are the benefits of collagen supplements?
When our body lacks something that it needs, it is a good idea to try and replenish it, and there are a number of different ways of doing this.
There are several ways in which you can naturally increase the amount of collagen-rich foods you consume in your diet.
Another key way is through taking collagen supplements, which are either hydrolyzed collagen or gelatin. These can take the form of liquid, powder, or tablets.
Hydrolyzed collagen has been broken down into smaller peptides than the usual large protein, making it easier for the body to absorb.
Collagen supplement powders are a versatile form of a supplement as they can be mixed into a range of smoothies and other foods to make them easier to take. You can read more on ‘What is hydrolyzed collagen?’ via our Health Hub.
Collagen supplements are thought to have a number of different benefits. They are thought to help increase muscle mass and strength; however, they should not be used as a substitute for a dietary protein that has been designed to balance blood sugar levels and fuel metabolic functions.
Collagen does bolster the connective tissue, which supports your active muscles, meaning that injury recovery time can be reduced.
Collagen has been shown to be beneficial in cases of joint pain and weakness, and it is believed that collagen supplements can also play a role in managing the symptoms of swelling, stiffness, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।" data-rx-term="arthritis" data-rx-definition="Arthritis means joint inflammation causing pain, swelling, stiffness, or reduced movement. সহজ বাংলা: জয়েন্টের প্রদাহ।">arthritis. It has also been found to support healthy bone mineral density in older women.
Collagen is perhaps best known for its ability to improve the elasticity of the skin and reduce the appearance of wrinkles and sagging skin.
There are now a number of collagen liquid supplements on the market which are taken on a daily basis in very small amounts in order to try to help support collagen production in the skin.
Is collagen a complete source of protein?
Collagen is a unique type of protein, as it does not have all nine of the essential amino acids that a complete protein requires.
It does contain some essential amino acids that are lacking in many modern diets and are effective in recovery and repair.
That means taking a collagen supplement can be effective in acting as the glue that holds much of our bodies together, keeping us strong and flexible, but it should not be taken as your main protein source.
Which is the best collagen supplement?
When taking a supplement, you should always ensure that you are giving your body exactly what it needs.
Collagen supplements are not a form of complete protein, so you should make sure that you are taking a product that meets the requirements of your body.
Always take care in introducing a new supplement into your diet.
If you are unsure or experience any adverse effects, you should consult your doctor.
Find out all more collagen, including what it does, the benefits of taking it, and how much you might need in our Health Hub article ‘Collagen: benefits, dosage, side-effects.
Dosage
How much collagen is safe to take?
As there are different types of collagen, dosage recommendations vary from product to product.
The upper limit is around 2000mg of collagen per day. However, collagen is non-toxic and there are no known drug interactions.
Recipes
- Makes: 6 biscuit cups
- Prep time: 20 mins
- Cool time: 30 mins
Ingredients
- 45g desiccated coconut
- 30g ground almonds
- 30g rolled oats
- 15g coconut oil
- 90g pitted dates
- 100g organic peanut butter
- 2 scoops Vital Proteins Collagen Peptides
- 70g dark chocolate
Method
- Soak the pitted dates in a bowl with boiling water for 5 minutes, then pat dry.
- In a food processor, blitz the coconut, ground almonds, and rolled oats together to a fine crumble.
- Add the coconut oil and dates, and blitz again until the mixture can be squeezed together in your hands.
- Line a cupcake or muffin tin with 6 cupcake cases, and divide the mixture evenly between the cases.
- Using the back of a spoon or your fingers, carefully push the mixture to the sides of the tin to form the base and sides of the cups, ensuring there are no gaps.
- Place the tin in the fridge for the cups to firm up while you prepare the peanut butter.
- Heat the peanut butter slightly in the microwave or a pan, so that it becomes easier to work with, and then stir in the collagen.
- Pipe or add a dollop of peanut butter into each of the cups, leaving enough space at the top for the chocolate.
- Place the tin back into the fridge until the peanut butter firms up.
- Melt the dark chocolate in short bursts in the microwave, or over a pan of boiling water, and drizzle on top of the peanut butter. Return to the fridge for the chocolate to set.
- Enjoy! Best kept in the fridge!
References
- https://en.wikipedia.org/wiki/Collagen
- https://doi.org/10.1074%2Fjbc.M110709200
- https://www.economist.com/news/science-and-technology/21727059-genetic-engineering-used-make-leather-without-animals-leather-grown-using
- https://doi.org/10.1074%2Fjbc.R400034200
- https://www.tandfonline.com/doi/full/10.1080/09506608.2020.1750807
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3081477
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717516
- https://www.sciencedirect.com/science/article/abs/pii/S0065323305700097
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC34664
- https://doi.org/10.1107%2FS0907444909028741
