Which Collagen is Best For Joints?/Collagen is a protein that your body makes naturally. It’s found in many parts of the body including hair, skin, nails, bones, cartilage, tendons, ligaments, blood vessels, and intestines. It makes your skin more elastic and bones stronger.
Collagen supplements are usually made from animal products like bone broth using pigs, beef, and fish. But as more people cut back on or eliminate animal products, vegan collagen has become popular. There’s not much research on vegan collagen and its benefits or risks, though.
Which collagen is best for joints?
There are three main types of collagen present in the body.
Cartilage is primarily made up of type II collagen, a tough variety made from animal cartilage which gives cartilage the strength to support joints.
Therefore, type II collagen is the type recommended to help with joint issues.
While collagen can’t repair or ‘grow back’ lost cartilage, studies have shown some improvement in flexibility following supplementation with both hydrolyzed and non-hydrolyzed collagen.
One 2013 study published in the Journal of the International Society of Sports Nutrition found that 40mg of non-hydrolyzed type II collagen daily led to improved knee joint extension and reduced discomfort during strenuous exercise.
A separate 24-week study in the USA in 2008 found that joint discomfort in athletes was improved after they took a dietary supplement of hydrolyzed collagen. So, for joint health, choose a type II collagen supplement.
Which collagen is best for bones?
You’ll know how vital calcium is for healthy bones, but collagen is essential, too. As the main ingredient in bones, type I collagen is what gives bones their strength.
A study in Germany published in the journal Nutrients reported that supplementation with hydrolyzed collagen significantly increased bone mineral density in the post-menopausal women who participated in the study.
More research is needed, but this is promising news for adults who are concerned about their bone health.
For bone health, choose a type I collagen supplement which is hydrolyzed, to promote optimal absorption.
Collagen supplements are usually made from animal products like bone broth using pigs, beef, and fish. But as more people cut back on or eliminate animal products, vegan collagen has become popular. There’s not much research on vegan collagen and its benefits or risks, though.
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 a 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 body7
- Amino acids – especially glycine, lysine, and proline, which are the most abundant amino acids found in collagen
- BCAAs
How can collagen be vegan?
Instead of being sourced from animals, collagen can now be made by using genetically modified yeast and bacteria.
Researchers have found that the bacteria P. pastoris, in particular, is the most effective and commonly used for genetically engineering high-quality collagen.
To produce collagen, four human genes that code for collagen are added to the genetic structure of the microbes. Once the genes are in place, the yeast or bacteria then start to produce building blocks of human collagen.
Pepsin, a digestive enzyme, is added to help structure the building blocks into collagen molecules with the exact structure of human collagen.
Once this process is complete, you have yourself vegan collagen!
Benefits of vegan collagen
The ability to make inexpensive, safe collagen sourced from microbes instead of animals has many promising applications for human health.
1. Potential lower cost for consumers
Using yeast or bacteria to produce collagen is cost-effective and highly scalable in a lab environment. While it hasn’t rolled out as a mass-produced product yet, this has the potential to lower the cost of collagen for all consumers and make it widely available for various uses from medical treatments to supplements.
2. Lower risk of allergies
While the biggest benefit is that no animals are harmed, there are other pros to vegan collagen, especially for folks who may have allergies.
For example, there’s some concern over the risk of transmission of illness through animal-sourced collagen. Collagen via microbes would eliminate this potential issue because it’s produced in a controlled environment where common allergens or other harmful substances can be removed.
3. Higher safety profile for products
The lab-controlled setting gives manufacturers the ability to improve the safety profile. If the source is easily traceable, it makes it a safer product for all consumers.
4. More and cheaper availability for medical procedures
There are many potential medical benefits to this technology, as collagen is used for much more than just dietary supplements.
The ability to genetically engineer collagen safely and effectively may be beneficial for many medical procedures. Collagen is commonly used:
- in dermatology for sutures
- to stimulate skin and tissue growth
- to promote wound healing
It can also serve as a vehicle for drug delivery, or for certain tumor treatments.
5. Beauty benefits for vegans
The majority of collagen supplements on the market are animal-based, which means people who live an environmentally friendly or vegan-friendly lifestyle can’t access these products.
With vegan options available, they can now take collagen to potentially help reduce the appearance of wrinkles and stimulate their body to produce more collagen naturally as well as support jointTrusted Source and digestive health.
But, science is still building around these products and applications, so at this time, most of the promises around supplements can still be considered hype.
If vegan collagen isn’t easily accessible, you can turn to these alternatives:
Currently, actual vegan collagen is hard to come by. Most companies sell “collagen boosters” as supplements.
These boosters contain various vitamins and minerals, such as vitamin C and zinc that the body needs to make collagen.
Some may also include plant extracts and herbs that are also found to help stimulate collagen production.
You can add these vitamins and minerals through your diet, instead of a supplement, to help you meet your amino acids needs. The most abundant amino acids in collagen are glycine, lysine, and proline.
Plant-based foods high in all three amino acids include:
- soy products: tempeh, tofu, and soy protein
- black beans
- kidney beans
- many other legumes
- seeds: especially pumpkin, squash, sunflower, and chia
- nuts: pistachio, peanut, and cashew
Another way to get the benefits of collagen as a vegan is to take individual amino acid supplements. These are what many vegan-friendly companies sell instead of pure collagen supplements.
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
Hydrolyzed collagen is collagen that has been extracted from its original source and broken down into smaller molecules to make it easier for us to absorb into our bodies. This process is known as hydrolyzation.
Before hydrolyzation, collagen is typically extracted from bovine (cows), porcine (pig) or marine (fish and sea life) sources.
Once hydrolyzed, collagen also takes on antioxidant properties. This means it might be able to fight free radicals and help prevent cellular damage in the body.2 After undergoing the hydrolysis process, the collagen molecules are also known as ‘collagen peptides.
How is hydrolyzed collagen created/sourced?
In their whole form, collagen molecules are too large to be absorbed by our bodies.
Hydrolyzed collagen is broken down in a lab to separate the tough, tightly bound chain of amino acids into smaller strands. This is done in one of two ways:
- by thermal treatment (heating), followed by the addition of enzymes
- by adding an acid (such as acetic acid) to the collagen
Both these methods rearrange the chemical structure of the collagen and result in a lower molecular weight, which allows it to pass through the gut lining and be absorbed into the body.
Hydrolyzed collagen is then available as collagen pills, collagen powder, and various types of collagen drinks.
Once the microscopic molecules have been absorbed into the bloodstream, it’s thought that your body’s natural collagen function is triggered, and you begin to synthesize collagen more rapidly.
Why take collagen?
Collagen is a protein that makes up a large proportion of the tissues in the bodies of animals and humans. Body parts that contain collagen in large amounts include the skin, tendons, bones, muscles, connective tissues, ligaments, gums, and eyes. Collagen is probably best known for the role it plays in skin health. It’s what gives your skin its structure and bounce and keeps it strong and smooth, with the ability to retain moisture.5
Collagen is also found in abundance in healthy and well-functioning cartilage and joints.
Your body makes its own collagen – but there are two important things to remember.
1. Your body needs the right fuel to make collagen
The body’s process of creating collagen is called collagen synthesis. For this, your body needs protein, which it breaks down into a variety of amino acids. These amino acids are then bound together into a long, rope-like chain. Therefore, you need to eat a healthy diet packed with protein and vitamin C to fuel the collagen synthesis process.
2. Your collagen production will slow over time
The rate at which you synthesize collagen slows as we age. Babies, children, and teenagers produce collagen at a rapid rate, while in older adults the collagen synthesis rate drops each year. The age at which we start to produce less collagen is thought to be as early as 20.
In recent years, collagen supplements have become increasingly popular as a way to stimulate the body into collagen synthesis and give natural collagen levels a boost.
Why would you opt for hydrolyzed vs any other type of collagen?
The appeal of hydrolyzed collagen lies in its bioavailability. It’s more easily absorbed into the body than non-hydrolyzed collagen, meaning it’s likely to be more effective and offer more noticeable results.
Studies on hydrolyzed collagen supplementation have been promising for both improving the overall appearance of skin and for improving joint health. Studies confirm that hydrolyzed collagen that is taken orally (such as in a powder or capsule form) can then be detected in the bloodstream, meaning that it has been absorbed. Taking hydrolyzed collagen has been found to improve skin properties such as elasticity and the ability to retain moisture.
Marine collagen is a type of collagen protein sourced from fish and other sea life, such as jellyfish. It’s a growing market, with public demand increasing following a series of successful studies into its effectiveness.
Marine collagen is renowned for its high collagen content. It’s also absorbed well by the body and is considered as being more eco-friendly and sustainable than other collagen sources.
How is marine collagen created?
Marine collagen is derived from the skin, bones, and scales of fish. After the flesh of the fish is removed for food, the fish viscera (that’s everything that’s left) is cleaned and the collagen is extracted.
What is hydrolyzed marine collagen?
Sometimes, the collagen is then hydrolyzed, which means the long, rope-like chains are broken down into shorter chains, which are easier for us to absorb through our gut and into our bloodstream.
Hydrolysation can be done chemically, using acids, or by physical methods, such as heating.
What’s left is concentrated collagen that’s sold in the form of marine collagen powder or added to drinks, tablets, or even, coffee whitener.
Why take collagen?
The body has a remarkable ability to produce its own collagen – the protein that gives skin its bounce, elasticity, and plumpness.
However, collagen synthesis (the process of combining different amino acids and components to make new collagen) declines as we age. Which is where marine collagen comes in.
Collagen is a protein that makes up a large part of our bodies – the skin, organs, bones, tendons, and ligaments. It contains the three amino acids glycine, proline, and hydroxyproline. Marine collagen is a type of collagen protein that’s sourced from fish and other sea life, such as jellyfish.
What does marine collagen do?
Marine collagen is classified as being a type I collagen. Type I collagen is the most abundant form of collagen in the body and is found in tendons, ligaments, skin, bones, teeth, hair, and nails.
Marine collagen helps the skin repair itself. The trauma to the healthy tissues causes the growth of thick, fibrous tissues at the wound site, commonly known as scar tissue.
Marine collagen is thought to give your natural collagen production support by triggering your body to ramp up its collagen synthesis.
In 2016, researchers in Russia conducted a study that found that after 8 weeks of marine collagen supplementation, skin elasticity, sebum production and skin thickness and density were ‘remarkably improved.
9 marine collagen benefits
Supports skin health
Research carried out on animals has found that marine collagen maintains dermal thickness on mice by promoting the number and activity of skin fibroblasts, or cells in the dermis that produce collagen.
Meanwhile, in another study, women who took a supplement that contained hydrolyzed type I collagen had better-supported skin with diminished appearance of lines, photo-aging, and better-maintained moisture levels.
Improves sleep quality
The amino acid, glycine, which is found in marine collagen, has been linked to having a positive impact on sleep quality.
A review of research found that having glycine before bed helps maintain satisfactory levels of self-perceived sleep quality.
Glycine is also believed to help maintain our core body temperature, which can help with getting a better night’s sleep.
Gut health
Marine collagen is kind to the gut because it’s easy to digest. What’s more, its amino acid make-up, which includes glycine and glutamine, may support the tissue that lines the digestive tract.
Glycine has been connected with helping with infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation, and glutamine is necessary for the health of the enterocytes, or epithelial cells, that line the gastrointestinal tract.
Provides workout support
Collagen is essentially a concentrated source of glycine, which helps the body produce creatine, and can help support muscle mass and exercise performance.
Marine collagen also contains proline, which acts as an antioxidant and helps monitor cell damage that may cause post-workout achiness.
Bone health
According to one animal study, marine collagen enables the body to absorb calcium, phosphorus, and other minerals.
This is due to its close connection with osteoblasts, the cells in our bones that synthesize and mineralize bones.
Osteoblasts secrete collagen, creating the unmineralized portion of the bone called the osteoid.
Stronger nails and hair
It’s believed that taking collagen may lead to increased hair and nail growth. However, studies are limited, especially in relation to bovine and porcine-sourced collagen.
According to one 24-week study, people who took bioactive collagen peptides reported a 12% increase in nail growth rate and a 42% decrease in the frequency of broken nails.
Efficient absorption
Marine collagen reportedly gets to work more rapidly than bovine collagen.
This is because the molecules in type I collagen enable it to be broken into smaller pieces than other types.
Because most marine collagen products contain only type I, they’re believed to absorb into your bloodstream faster than bovine collagen, which contains collagen types I and III.
Sustainable source of collagen
Most forms of marine collagen come from fish waste that, if it wasn’t used for marine collagen, would otherwise be discarded as a by-product of the fishing industry.
In turn, this makes marine collagen the most sustainable, eco-friendly source of collagen there is, as it’s essentially made from something that would otherwise be surplus to requirements.
Heart health
Collagen supplements, marine included, may help reduce the risk of heart-related conditions. Collagen provides a structure within the arteries. Without enough collagen, the arteries may become weak and fragile, which may lead to the disease, atherosclerosis.
In one study, 31 healthy adults took 16g of collagen a day for 6 months. They reported a significant reduction in artery stiffness compared. Their levels of good cholesterol had also increased by an average of 6%.
Marine collagen is classified as a type I collagen – it’s the most abundant form of collagen in the body and is found in tendons, ligaments, skin, bones, teeth, hair and nails.
Just as there are several benefits to taking bovine collagen, there are several benefits associated with taking marine collagen, ranging from skin and gut health, to improved bone strength and muscle mass.
What is the difference between collagen and marine collagen?
Fish collagen is one of the best collagen supplements for pescatarians or those who wish to avoid pork and beef-derived products.
Marine collagen comes from fish waste, which might otherwise be discarded as a by-product of the fishing industry, potentially making it the most sustainable, eco-friendly source of collagen.
Marine collagen is also considered ‘cleaner’ than collagen from land animals, as there is a lower risk of contaminants and no chance of transmissible disease from a fish source.11,12
There are certain cultural and religious factors that could affect the suitability of bovine (cow-derived) or porcine (pig-derived) collagen.
This means marine collagen is the most consumer-friendly type across the world. As marine collagen is a type I collagen, it’s most suitable for promoting healthy skin and bones, and the best collagen powder for anti-aging.
Collagen from bovine and porcine sources is type II collagen – which is found in the cartilage. Therefore, bovine and porcine collagen is more suitable for people primarily concerned with joint health.
Is fish and marine collagen the same?
Yes, it’s the same thing, but just referred to by a different name. Fish and marine collagen is made from fish waste, hence the name ‘fish collagen.’ And, of course, ‘marine’ has a sea/fish connection too.
Finally, marine collagen is known for being bioavailable – which means we can absorb it into our bloodstream. This is because it has a low molecular weight and is able to pass through the gut lining.14
Marine collagen side effects
The side effects of taking marine collagen are said to be minimal. Some of the known side effects include:15
High calcium levels
According to the US National Library of Medicine, taking collagen supplements may lead to high calcium levels or hypercalcemia. Collagen supplements that come from marine sources, such as shark cartilage or shellfish, may contain high levels of calcium.
High calcium levels can lead to constipation, bone pain, fatigue, vomiting and nausea. It’s therefore not advisable to take marine collagen if you already have high calcium levels or alongside calcium supplements.
Always speak to your GP first before taking any type of supplement to make sure it’s safe for you to do so.
Allergic reaction
Some people, especially if they have a fish allergy, may find they are allergic to marine supplements that have been made from shellfish or other marine sources.
According to a study published in Allergology International, fish collagen caused an allergic reaction in a 30-year old woman with a known marine allergy, even when the supplement was produced using high-heat methods.
If you are allergic to shellfish or have another type of marine allergy, avoid taking marine collagen supplements.
Doing so could lead to side effects, such as swelling of the lips, face, tongue, and throat or other parts of the body; wheezing, nasal congestion or trouble breathing; abdominal pain, diarrhea, nausea or vomiting.
Unpleasant aftertaste
According to the US National Library of Medicine, some collagen supplements can leave a bad taste in the mouth.
Both marine and bovine collagen supplements reportedly don’t taste or smell very pleasant.
Fish and marine collagen are the same thing, which have been linked to minimal side effects. Marine collagen tends to come from fish waste and potentially contains fewer contaminants and transmissible diseases than collagen that’s made from land animals.
Until now, you may have heard of collagen, but not realized that collagen supplements can be made from both bovine and marine sources.
Marine collagen is one of the best collagen supplements for pescatarians or for people who want to avoid pork and beef-derived products.
Because it comes from fish waste, it’s potentially the most sustainable, eco-friendly source of collagen around.
As for its collagen make-up, marine collagen is a type I collagen that’s particularly good for healthy skin and bones for anti-aging.
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
