1. The source of collagen
The two most common sources of collagen in supplements are cattle (bovine) and fish (marine). They differ from each other in particular on two points:
- Collagen from fish is absorbed better in the body (1.5 times better according to studies)
- Fish production has less impact on the climate than cattle production
Therefore (and for several other reasons that you can read here) we always recommend marine collagen.
But the source is not the only thing that matters for the quality. The conditions under which the source has lived are also of great importance for the purity and effectiveness of the final product. If the animals do not get the right nutrients, the quality of the end product deteriorates. In the worst case, the product may contain residues of heavy metals and pollution.
If you want to be sure of the quality, choose collagen supplements with traceable production and clinical documentation. Be wary of supplements that do not disclose the source of their collagen or other important data such as molecular weight and amino acid profile.
Did you know: Collagen+ is the world’s only ASC-certified collagen production, and our collagen peptides can be traced from the source and through all stages of production?
2. Collagen types – which one is best for the skin?
There are 29 different collagen types in the body, but the most common is type 1. Type 1 makes up 80-90% of the body’s total collagen proteins.
Therefore, we recommend that you choose collagen supplements with a high content of type 1 collagen. Marine collagen is 100% type-1 collagen, while collagen from cattle is typically a mixture of type-1 and type-3.
3. What do molecular weight, hydrolyzation and protein-peptides mean?
Collagen is a fairly common protein (in fact, it makes up 1/3 of all the body’s proteins). A protein is made up of smaller protein chains called protein peptides, which in turn are made up of a number of amino acids. When the body needs to absorb proteins, it must first break down the protein into peptides and then into the individual amino acids. This happens in the digestive system.
In order to make the absorbability as high as possible, and help digestion on its way, collagen can advantageously be broken down into peptides in a laboratory before consumption. This makes it much easier for the body to absorb the collagen. This process is called hydrolyzation. Normally, the molecular size of collagen powder after hydrolyzation will be 2-6 kDa (kilo Dalton). Kilodalton is a measure of molecular weight. The lower the number, the higher the absorbability. We therefore recommend that you choose a supplement with as low a molecular weight as possible.
Did you know: Collagen+ has a very low molecular weight of ≥1 kDa, and therefore has a high absorbability.
4. Amino acid profile
Collagen proteins are made up of a number of amino acids, which together determine the exact structure and quality of the collagen.
Especially important for collagen’s strength are glycine, proline and hydroxyproline. It is therefore a good idea to choose collagen powder with a high content of these three amino acids. The trademarked collagen peptides from Kollagen+, ECOllagen®, have a high content of precisely glycine, proline and hydroxyproline compared to other collagen peptides.
Did you know that: at the molecular level, the collagen structure is strongly affected by the temperature an animal lives in. ECOllagen® is extracted from freshwater fish , which live in temperate freshwater. Therefore, it has an advantageous amino acid profile that is more similar to that of humans than, for example, saltwater fish that live in cold seawater.
5. Dosage – how much collagen do you need daily?
Most studies with collagen are done with 5-10 g and the German biologist and nutritionist Janne Prawitt recommends a dose of 5 g if you want more beautiful skin. She is co-author of a number of published studies.
The collagen peptides from Collagen+ (ECOllagen®) have also been used in a clinical study
Vitamins and minerals that strengthen the body’s own production of collagen
If you really want to boost collagen production, it is a good idea to supplement your daily collagen intake with vitamins and minerals that contribute to the body’s own production. Most important is vitamin C. Vitamin C contributes to the normal formation of collagen, which is important for normally functioning blood vessels, bones, cartilage, gums, skin and teeth.
Another important mineral for the formation of collagen protein is zinc, which contributes to maintaining normal skin, hair and nails. It also plays a role in the cell division process and contributes to normal protein synthesis.
Summary: our six best recommendations when choosing collagen supplements
The post here has hopefully given you a better overview of what to look for when choosing collagen supplements. Otherwise, you’ll just get 6 pieces of good advice along the way:
- Choose collagen from fish
- Choose collagen that has been clinically tested with traceable production
- Choose collagen with a low molecular weight
- Choose collagen with a high content of glycine, proline and hydroxyproline
- Choose collagen with a daily dose of 5-10 g
- If necessary, supplement with vitamins and minerals that contribute