Collagen Supplements

1. People who took 3 grams of collagen extract significantly improved their recovery after exercise
2. Collagen supplements reduce pain and decreased inflammation in people with osteoarthritis
3. Athletes who took 10 g of collagen a day significantly improved joint pain, mobility, and inflammation
4. Skin elasticity was significant hot Lee higher in women who took 2.5-5 g of collagen; skin moisture was also improved.
5. Supplementing with 1 g of blood collagen extract led to significant reduction of skin dryness and scaling, a lessening of lines and wrinkles, enhance circulation, and a significant increase in college at levels in the skin.
6. Collagen supplementation was found to stimulate tissue regeneration, reduce and prevent joint pain, slow bone density loss, and lessen skin aging.

The type of collagen and how it is combined in supplements are critical to its success. The vast majority of collagen fall into 3 categories - Types 1, 2, and 3. Type 1 collagen is found primarily in skin, bones, tendons, organs, and blood vessels and is commonly found alongside Type 3 collagen. Together, Type 1 and Type 3 collagen account for about 90% of the body’s total collagen. Type 2 collagen makes up about 50% of the protein found in cartilage.

Type 1 and 3 collagens can be taken together, but it's best to take Type 2 separately, as taking them together can decrease their overall effects. If you are using all three, space them out by several hours. For example, take Type 2 in the morning and take Types 1 and 3, which can be combined, in the evening - ideally at bedtime and on an empty stomach. It is important to get the right dosage and studies suggesting a range of 2-10g per day is effective, but higher doses are not harmful.

Hydrolyzed collagen, or collagen hydrolysate is a form that has been broken down to allow it to be easier to digest and absorb. Hydrolyzed collagen also dissolves easily in cold water which makes it more convenient to take. The highest quality collagen products are made from organic sources such as grass-fed cows or seafood. Pure collagen should be colorless when mixed with water and virtually tasteless.

You can find collagen in many forms such as powders, capsules, drink mixes, and chewable tablets. Some products may also contain vitamins A, C, or E, and these helped the body’s natural production of collagen, and hyaluronic acid, a lubricating substance naturally produced by the body which helps retain collagen in joints, bone, and skin.