Collagen is the most abundant protein in the human body and is responsible for maintaining the structure of skin, hair, and nails. It is an integral nutrient to age well and hold on to youthfulness for a tad bit longer. Shritama Mukherjee Certified Formulator and Co-founder of TGM Beauty, tells you all about it.
As we age, our collagen production naturally declines, which leads to dryness, fine lines, and wrinkles. So, we need to add more of this protein to our diet.
And this is where collagen supplements step in. Some studies have shown taking a collagen supplement can combat signs of aging by reducing the breakdown of collagen in the body. While experts are divided on the benefits of collagen supplements and how helpful they can be, adding them to your diet is considered to be safe. So, there is no harm in trying them out, right?
But not all collagen supplements are equal in terms of performance.
To make the most of your collagen supplements, it has to tick a few boxes.
1.) The collagen supplements should be hydrolyzed for easier absorption.
1.) They should be free of any harmful additives and filler ingredients.
1.) They should have some vitamin C in them too.
Importance Of Vitamin C In A Collagen Supplement
The reason behind choosing a collagen supplement that has vitamin C lies in the collagen production process. When you consume collagen supplements, they make their way to the fibroblast cells present in your dermis which are responsible for synthesizing collagen bonds.
That’s where vitamin C comes in. Your fibroblast cells will synthesize more collagen in presence of vitamin C.
Vitamin C is an essential cofactor for the two enzymes required for collagen synthesis:
1.) prolyl hydroxylase (to stabilize the collagen molecule) and
2.) lysyl hydroxylase (to give structural strength cross-linking)
Vitamin C is also a crucial antioxidant that scavenges free radicals- the harmful molecules that break down collagen bonds leading to early signs of aging.
And since our body can neither make vitamin C on its own nor store it, we need to consume it every day- either through the food we eat or via supplements.
So, opting for a collagen supplement that also has Vitamin C makes it easier to ensure your body has enough of the vitamin to optimize collagen synthesis and keep your skin firm and youthful.
Note: If you are already taking a collagen supplement but it doesn’t have Vitamin C, eat a Vitamin C-rich diet for best results.
Best ways to consume collagen supplements
If you are looking to maximize the effects of collagen, here are some popular ways to consume it and which ones give you the best results.
1.) AS A POWDER
Truth be told, powder is probably the most popular way to consume your collagen. Following the same principles of protein powder for gym buffs (but way healthier), powdered collagen is the way forward for skincare enthusiasts. According to research, when collagen is in powder form it tends to pack more of a punch than even a supplementary pill.
Pros – Can be mixed into your diet
Hydrolyzed collagen is basically collagen molecules that are broken down. This makes it easier to digest. Unlike other protein powders, collagen powders can be mixed in any food, hot or cold, making it a great addition to your meals, smoothies, juices, or even hot beverages.
Cons – Can have a distinct taste
Okay, nothing in life comes easy –– even building collagen. Most powders have a distinct taste or flavour, which might repel the best of your taste buds. But hey! It’s a price you need to pay for gorgeous, glowing skin.
2.) AS A PILL OR CAPSULE
Up until a few years ago, popping pills or capsules was probably the only way to get your dose of collagen. Oral supplements are a popular way through which collagen can be consumed. The pills are filled with collagen powder, which makes it easy to pop anywhere, anytime.
Pros – Convenient and fuss-free
There’s no bad taste, it can literally be had anywhere –– the best part about popping a collagen pill or capsule is that you don’t even have to worry about any flavour (just as you wouldn’t any other tablet). A swig or two of water, and in goes the pill! Plus, nowadays a lot of brands have developed chewable collagen capsules, which makes comes in fruity flavours, so if you’re not a fan of swallowing pills, this might tickle your fancy a little bit more.
Cons – Too little, too small
One pill is too small to cover your recommended collagen consumption for the day. You will pretty much have to be popping 6-7 pills in order to meet the required serving. This could make it expensive to consume on a daily basis. Rather just go in for a powder then!
3.) AS A WHOLE FOOD
Collagen is found in bounty in bone broth –– the tasty base in most soups and stews. This is a natural source of collagen and can be consumed by itself in your diet.
Pros – More nutrients
Vitamin C, antioxidants, and collagen all work better when you consume it from its natural source. Collagen is often present in animal skin and bones, and since you can’t go around sucking the skin of your local chicken, bone broth is the only feasible way to consume it. The reason why it’s better than most supplements is that it’s less processed than the alternatives.
Cons – Not convenient for the amount
Unless you’re alright consuming a bowl or two of bone broth every single day, this method is a little boring for your taste buds. Plus, it isn’t as concentrated as one would require for better skin health.
4.) AS A LIQUID
Shots. Shots. Shots. So, this popular form of collagen supplement basically follows a similar pattern to the powder. The premade drink usually comes suspended in a plain or flavoured liquid. It’s like a little health mocktail for your skin and joints.
Pros – Convenient, quickly absorbed
Liquid collagen is made from collagen peptides that have already been broken down into smaller molecules that can be easily absorbed by your body. Plus, it can be had anywhere, fuss-free –– you won’t have to worry with the hassle of mixing it into anything.
Cons – Non-adaptable
Since it’s already a pre-made drink, it becomes difficult to mix it or consume it in your pre-existing diet. This makes the taste very boring and monotonous, especially if you want to drink it on a daily basis.
Takeaway
While supplementary collagen is a great way to boost the natural protein, figuring out what to choose and what works best for you all depends on how it is formulated. Through reviews, we’ve found that powders synergistically formulated with collagen and vitamin C seem to be the most effective when it comes to results as your body tends to absorb it much better and far quicker.
