Benefits of Collagen Supplements for Skin, Hair, and Nails: Separating Fact from Fiction

WHAT IS COLLAGEN?

Does your hair feel a little limp? Does your skin look dull, and nails seem dry? We’ve all been there. Whether it’s the change in seasons, a very hectic schedule, or perhaps you’re just feeling a little meh, so many of us will have times in our lives when we’re not glowing quite as much. But don’t worry, Verywell’s collagen supplements are here to help. So let’s start with the basics, what is collagen?

Collagen is a protein that plays a crucial role in the structure and integrity of various tissues in the human body. It is the most abundant protein in humans, making up a significant portion of our skin, bones, tendons, ligaments, cartilage, and other connective tissues. In fact, it helps maintain the skin’s elasticity, strengthens the bones and joints, and contributes to the overall health of connective tissues throughout the body.

Collagen can be obtained through both dietary sources and supplements. But what’s the difference?

DIETARY COLLAGEN

Dietary collagen is derived from natural animal sources. When these collagen-rich foods are cooked or simmered, the collagen is broken down into gelatine, which is also beneficial for joint health and digestion.

Incorporating collagen-rich foods into your diet can be a natural way to support collagen levels in the body. However, it’s important to note that whilst dietary collagen from food sources can contribute to your overall protein intake and provide building blocks for collagen synthesis, collagen supplements offer a more concentrated and easily absorbed source of collagen peptides.

COLLAGEN SUPPLEMENTS

Collagen supplements are typically derived from animal sources. This includes from the skin, bones and scales of fish and other sea life known as marine collagen. Marine collagen is classified as being a type I collagen, which is the most abundant form of collagen in the body and is found in tendons, ligaments, skin, bones, teeth, hair and nails.1 Marine collagen helps the skin repair itself, with a 2016 study demonstrating that after 8 weeks of marine collagen and antioxidant supplementation, skin thickness and density and skin elasticity were improved.2

Bovine collagen is the sort that is sourced from cattle (cow), buffalo or bison. Bovine collagen is a source of collagen type I and III, in contrast to marine collagen which is a source of type I and II.

HYDROLYSED COLLAGEN

Hydrolysed collagen is collagen that has been broken down into smaller molecules. Hydrolysed collagen is more easily absorbed into the bloodstream, and it’s thought that it triggers your body’s natural collagen, thus you begin to synthesise collagen more rapidly.3 Taking hydrolysed collagen has also been shown to improve skin properties such as elasticity and the ability to retain moisture.4

SO WHAT ARE THE BENEFITS OF COLLAGEN SUPPLEMENTATION?

  • Skin hydration, elasticity, and wrinkling
    A 2018 double-blind, randomized, placebo-controlled trial, showed that after 12 weeks of supplementation with collagen peptide supplements, that skin hydration and parameters of skin wrinkling were significantly improved.5
  • Nail growth and strength
    Taking collagen may encourage your nails to grow longer, in addition to increasing their strength by preventing brittleness.6
  • Hair growth
    Marine collagen supplements, in combination with vitamin c and silica have been shown to improve hair growth.7
  • Joint Health
    Collagen helps to maintain the integrity of your cartilage, the rubber-like tissue that protects your joints. As the amount of collagen in your body decreases with age, your risk of degenerative joint disorders can increase.8

OPTIMAL INTAKE/HOW TO TAKE

A 2019 review of clinical studies found that taking upwards of 2.5g of hydrolysed collagen peptides everyday may be most effective 9, and a dosage of 2.5 grams daily may benefit skin health.10

To see the most effective changes in skin, hair and nails I recommend taking between 0.5g-5g of collagen daily as recommended in the Verywell collagen supplement range, using only the best hydrolysed marine and bovine sources of collagen:

  • Collagen sachet 5000mg per serving
  • Collagen gummies 500mg per serving
  • Collagen tablets 1000mg per tablet
DIETARY COLLAGEN Dietary collagen is derived from natural animal sources. When these collagen-rich foods are cooked or simmered, the collagen is broken down into gelatine, which is also beneficial for joint health and digestion. Incorporating collagen-rich foods into your diet can be a natural way to support collagen levels in the body. However, it’s important to note that whilst dietary collagen from food sources can contribute to your overall protein intake and provide building blocks for collagen synthesis, collagen supplements offer a more concentrated and easily absorbed source of collagen peptides. COLLAGEN SUPPLEMENTS Collagen supplements are typically derived from animal sources. This includes from the skin, bones and scales of fish and other sea life known as marine collagen. Marine collagen is classified as being a type I collagen, which is the most abundant form of collagen in the body and is found in tendons, ligaments, skin, bones, teeth, hair and nails.1 Marine collagen helps the skin repair itself, with a 2016 study demonstrating that after 8 weeks of marine collagen and antioxidant supplementation, skin thickness and density and skin elasticity were improved.2 Bovine collagen is the sort that is sourced from cattle (cow), buffalo or bison. Bovine collagen is a source of collagen type I and III, in contrast to marine collagen which is a source of type I and II. HYDROLYSED COLLAGEN Hydrolysed collagen is collagen that has been broken down into smaller molecules. Hydrolysed collagen is more easily absorbed into the bloodstream, and it’s thought that it triggers your body’s natural collagen, thus you begin to synthesise collagen more rapidly.3 Taking hydrolysed collagen has also been shown to improve skin properties such as elasticity and the ability to retain moisture.4 SO WHAT ARE THE BENEFITS OF COLLAGEN SUPPLEMENTATION?
  • Skin hydration, elasticity, and wrinkling
A 2018 double-blind, randomized, placebo-controlled trial, showed that after 12 weeks of supplementation with collagen peptide supplements, that skin hydration and parameters of skin wrinkling were significantly improved.5
  • Nail growth and strength
Taking collagen may encourage your nails to grow longer, in addition to increasing their strength by preventing brittleness.6
  • Hair growth
Marine collagen supplements, in combination with vitamin c and silica have been shown to improve hair growth.7
  • Joint Health
Collagen helps to maintain the integrity of your cartilage, the rubber-like tissue that protects your joints. As the amount of collagen in your body decreases with age, your risk of degenerative joint disorders can increase.8 OPTIMAL INTAKE/HOW TO TAKE A 2019 review of clinical studies found that taking upwards of 2.5g of hydrolysed collagen peptides everyday may be most effective 9, and a dosage of 2.5 grams daily may benefit skin health.10 To see the most effective changes in skin, hair and nails I recommend taking between 0.5g-5g of collagen daily as recommended in the Verywell collagen supplement range, using only the best hydrolysed marine and bovine sources of collagen:
  • Collagen sachet 5000mg per serving
  • Collagen gummies 500mg per serving
  • Collagen tablets 1000mg per tablet
Collagen Liquid Supplement with Vitamin C & Hyaluronic Acid
Collagen Gummies

Referenced Case Studies

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