Key Tips for Selecting the Best Collagen Supplement
During the winter season, social media is often filled with posts about bone broth and its preparation, fueled by the popular belief that it helps boost the absorption of collagen and other valuable nutrients like glucosamine and chondroitin, which support tissue health.
There is currently a growing widespread interest in collagen due to its many health benefits, leading to increased demand for ways to incorporate it into the diet, especially through supplementation. These collagen products have become highly sought-after ingredients across the food, pharmaceutical, and cosmetic industries. Their popularity is grounded in proven effectiveness, with recent studies showing that a consistent daily intake of 5 grams can yield noticeable improvements in the body after approximately four weeks.
To shed light on collagen’s role and the various types available in supplement form, we consulted with María Esther García de la Cruz, a pharmacist and expert in essential oils, and Dr. José Luis Castilla, a specialist in physical medicine and rehabilitation.
The Importance of Collagen in Our Body
Collagen is a protein naturally present in tissues like skin, bones, tendons, and cartilage. It provides structure, elasticity, and firmness to the skin and supports joint health. However, as we age, collagen production declines gradually, leading to visible signs such as fine lines and joint changes like increased stiffness and reduced flexibility.
Therefore, “by supplementing a balanced diet with targeted collagen supplements, we can help maintain the health of the skin and joints. However, it’s important to understand which supplements are most effective and how to incorporate them properly into your routine. Making an informed decision is essential,” emphasizes the pharmacist.
Do All Collagen Supplements Offer the Same Benefits?
Not all collagen supplements are identical or serve the same purpose, so it’s best to select the type of collagen that specifically addresses your individual needs rather than opting for products packed with multiple active ingredients or combining several supplements daily without a clear reason.
In addition to maintaining a healthy diet, it’s advisable to complement it with hydrolyzed collagen supplements, which are better absorbed by the body, explains María Esther García.
Hydrolyzed Collagen: The Most Easily Absorbed Choice
Hydrolyzed collagen consists of smaller protein fragments created through a process called hydrolysis, which breaks down long amino acid chains into shorter segments. This process enhances absorption in the intestine, enabling the collagen to reach the areas of the body that need it most, such as the skin, bones, and cartilage. Research shows that supplementing with hydrolyzed collagen can help reduce visible signs of skin aging after just four weeks.
The term collagen peptides is often used interchangeably with hydrolyzed collagen, although it is more commonly seen in cosmetic product labeling.
Different Types of Collagen and Their Key Functions
“The body produces several types of collagen,” explains Doctor José Luis Castilla. “Type I collagen is the most abundant, found in the skin, tendons, and bones, where it supports skin elasticity and firmness. Type II collagen plays a crucial role in joint mobility as it is located in the cartilage of the joints. Meanwhile, Type III collagen, which is associated with flexible tissues such as blood vessels, complements the benefits of Type I in dietary supplements.”
The specialist also notes that most collagen supplements contain hydrolyzed collagen peptides combining primarily Types I, II, and III, along with additional active ingredients tailored to their specific functionality or target group.
Enhancing Skin Firmness and Minimizing Fine Lines
Therefore, “for individuals seeking to improve their skin’s wellbeing from within, supplements that combine hydrolyzed collagen with hyaluronic acid, vitamin C, and other antioxidants are particularly beneficial. These ingredients help to reduce fine lines, boost hydration, and enhance skin firmness, as seen in products like Beauty In & Out Elixir,” explains pharmacist María Esther García.
Joint Support and Mobility Enhancement
Combining glucosamine and chondroitin with hydrolyzed collagen is especially beneficial for those aiming to support joint function and improve mobility. As the doctor explains: “Supplements like Condrohelp Forte and Artrohelp Forte, which include these components, are well-suited for active individuals, athletes, or those looking to counteract age-related joint issues.”
In the medium and long term, it's essential to recognize that “hydrolyzed collagen in these supplements delivers the amino acids necessary for the body to synthesize new collagen fibers,” explains Doctor José Luis Castilla. These amino acids play a vital role in the formation of new collagen molecules, supporting the body’s natural regenerative processes.
