Collagen is everywhere—from Instagram wellness influencers to beauty blogs, it’s the buzzword in skincare, fitness, and anti-aging. Touted for its ability to promote glowing skin, strong nails, joint health, and even gut support, collagen supplements have taken over the health and beauty space. But before you jump on the trend, there are some key things you should know about what collagen is, how it works, and the best way to take it for optimal results.
Collagen is the most abundant protein in the body, acting as a structural foundation for skin, bones, muscles, and connective tissues. However, as we age, natural collagen production declines, leading to wrinkles, joint discomfort, and weaker muscles. This is why many people turn to collagen supplements to maintain youthful skin, strong bones, and overall well-being.
Types of Collagen
There are 28 types of collagen, but the most important are:
- Type I: Supports skin, hair, nails, bones, and tendons.
- Type II: Essential for joint health and mobility.
- Type III: Found in skin, muscles, and blood vessels, aiding elasticity and healing.
Collagen supplements come in powders, capsules, and liquids, sourced from bovine, marine, porcine, or eggshell membranes.
Best Time to Take Collagen
Timing depends on your goals:
- Morning: Supports skin and gut health.
- Evening: Aids muscle and joint recovery as the body repairs itself.
- Before or After Exercise: Helps build muscle strength and improve body composition.
Ultimately, consistency is key—regular intake matters more than the exact timing.
Boosting Collagen Absorption
Pairing collagen with vitamin C, zinc, and copper enhances absorption. Look for hydrolyzed collagen (collagen peptides) for better digestion. Recommended doses range from 2.5 to 15 grams per day, depending on the intended benefit.
Considerations & Side Effects
Collagen is generally safe but may cause mild digestive issues. Those with fish or egg allergies should check the source, and individuals with kidney concerns should consult a doctor. Avoiding excess sugar, alcohol, and smoking can also help preserve natural collagen levels.
Before adding collagen to your routine, make sure it aligns with your health goals—not just social media trends!
