Collagen for the joints. Collagen for the skin. Collagen for the hair.
Collagen powders come with plenty of promises. Some of them are well researched, others are more marketing.
In this article we look at what hydrolysed collagen is actually studied for, what research has shown so far and how to take it in everyday life.
What is hydrolysed collagen good for?
Collagen is the main component of your connective tissue. It is found in skin, bones, cartilage, tendons and ligaments. From around your mid-twenties, the body's own collagen production gradually declines.
Research has therefore looked at various areas. Not all of them are equally well studied.
|
Area |
State of research |
In short |
|---|---|---|
|
Skin |
best studied |
several randomised studies, often small |
|
Joints |
actively researched |
results partly positive, partly without a clear difference |
|
Tendons and sport |
being studied |
interesting approach, little data so far |
|
Bones |
first studies |
research is at an early stage |
|
Nails |
small studies |
interesting, but too little for clear conclusions |
|
Hair |
hardly any data |
hair is made of keratin, not collagen |
The point is not that collagen is useless. It provides glycine, proline and hydroxyproline in amounts no other food offers.
The point is that not every promise on the tub is equally well supported. What exactly hydrolysed collagen is and how it is made, we have explained here.
Collagen for joints
Your joints consist largely of collagen. Type II dominates in cartilage, type I in tendons and ligaments.
These structures have little to no blood supply and renew themselves slowly.
Several studies have examined whether taking collagen peptides daily over several weeks affects how the joints feel in athletes and older adults. Some results are positive, others show no clear difference.
What is established: vitamin C contributes to normal collagen formation for the normal function of cartilage. Combining collagen with vitamin C rich foods such as berries, kiwi or peppers is therefore an obvious approach.
Collagen for skin, hair and nails
These three are often mentioned in the same breath. On closer inspection, they differ greatly:
Skin: Around three quarters of the dry weight of the dermis is collagen, mainly type I and III. Several randomised studies have measured skin elasticity and hydration after regular intake. Many of them, however, are small and partly funded by manufacturers.
Hair: Hair is not made of collagen but of keratin. Collagen is part of the skin in which the hair roots sit. Reliable studies on collagen and hair growth are scarce so far.
Nails: Nails are also made of keratin. Smaller studies have looked at whether collagen peptides affect brittle nails. That is not yet enough for a clear conclusion.
In short: the data is strongest for skin and weakest for hair. For the skin, the following also applies: vitamin C contributes to normal collagen formation for the normal function of skin.
Collagen for bones and connective tissue
Bones are not made of minerals alone. Most of their organic matrix is type I collagen.
The minerals provide hardness, the collagen a certain elasticity.
Studies with postmenopausal women have examined whether collagen peptides affect bone density. Research here is still at an early stage. The rest of the connective tissue, such as fascia, also consists largely of collagen.
Collagen for athletes: recovery and muscle building
In sport, collagen is mainly about tendons and ligaments. They carry high loads and adapt to training more slowly than muscles.
Sports science is therefore investigating whether collagen combined with vitamin C before training supports collagen formation in connective tissue.
For building muscle, however, collagen is not the first choice. It lacks the amino acid tryptophan and contains little leucine. Meat, eggs or whey are better suited for that.
In short: muscle protein for the muscles, collagen for the connective tissue that transmits the force.
Collagen for weight loss: is there anything to it?
Collagen is not a weight loss product.
It can, however, fit into a protein focused diet. Compared with carbohydrates and fat, protein is filling, and collagen powder provides a lot of protein with few calories. 10 grams of pure collagen powder contain around 36 kcal.
If you are looking for collagen powder to lose weight, see it as one building block. What matters remains a calorie deficit, enough protein from complete sources and exercise.
Collagen in coffee: how to take it
The easiest way is your morning coffee. Hydrolysed collagen dissolves in hot and cold drinks and withstands normal drinking temperatures.
A good, unflavoured powder changes neither taste nor texture. That makes taking it predictable and easy to fit into everyday life.
In studies, collagen was usually taken for 8 to 12 weeks, in amounts of 2.5 to 15 grams per day. Stick to the dosage on the pack and take it regularly.
Our collagen powder is unflavoured and dissolves in seconds. Only collagen from grass-fed organic cattle, nothing else.
Conclusion
Hydrolysed collagen is studied for joints, skin, bones and tendons.
The results are partly promising, but no reason for miracle promises. For hair and nails the data is thin, and for muscle building there are better protein sources.
As a daily addition to a protein rich diet, collagen is still an easy habit. Where bovine collagen comes from and how it differs from fish and chicken collagen, we explain in a separate article.
Frequently asked questions
How long does it take for collagen to work?
Studies usually run for 8 to 12 weeks. Collagen is not a product with an immediate effect, what matters is regular intake.
When should you take collagen?
The time of day does not matter much. Many take it in their morning coffee, athletes often before training.
Can you heat collagen?
Yes. Hydrolysed collagen withstands the temperatures of hot drinks and warm porridge.