Incorporating different types of collagen supplements to your diet is generally considered to be safe.
Taking collagen as a supplement is associated with a number of health benefits and very few known risks. To begin with, they may improve skin health by reducing wrinkles and dryness. They may also help increase muscle mass, prevent bone loss and relieve joint pain.
Collagen supplements are collagen that has been broken down to make it easier for the body to absorb. If you check the nutritional profile of collagen supplements, you will see that it is primarily made up of protein to count to your daily protein intake. Supplements are ideally taken to augment nutritional deficiencies from our regular diet.
Collagen supplements- safety and benefits:
Collagen supplements are generally safe, quite easy to use, and definitely worth trying for their potential benefits. You can either consumer flavoured collagen powders or collagen pills.
Uses & Effectiveness?
Ageing skin: Consuming collagen peptides orally seem to improve skin hydration and skin elasticity in many people. Taking collagen peptides might also reduce the appearance of fine lines and wrinkles, but this benefit is probably only modest.
Joint pain: Oral consumption of collagen peptides is also known to reduce knee pain and various other kinds of joint pain.
Osteoarthritis: Consuming collagen peptides may slightly relieve pain and improve joint function in people with knee osteoarthritis.
Hair and nails: Taking collagen supplements provides amino acids that can be used to strengthen hair roots and increase your nails’ strength by preventing brittleness. It may prevent hair thinning and helps fight damage to hair follicles.
Different Types of Collagen in the market
There are many different types of collagen – 16, to be exact. However, the most commonly researched types of collagen include Types I, II and III.
Type I Collagen and Type III Collagen are the most prevalent within our bodies. Type I collagen is used for strong hair, skin, nails and bones.
Type I: Good for skin, hair, and bone health.
Type I collagen is the most common in the body, and it provides structure to skin, tendons, bones, ligaments, and other connective tissues. You can find it in both marine and bovine collagen supplements. It is especially abundant in the skin, where it’s responsible for keeping it pliable and young-looking.
As a supplement, this type of collagen is especially beneficial for the skin. If you’re taking a collagen supplement, you’re getting type I collagen. However, most collagen supplements contain two types of collagen in them: those being type II and III
Type II: Good for joint health.
Type II collagen occurs in the cartilage found in the ribs, nose, larynx, and trachea. It also shows up in a special kind of cartilage found on many joint surfaces.
It supports joint health, but it hasn’t really been shown to be that beneficial for the skin. It may also work to manage symptoms of joint-related conditions such as osteoarthritis. This type of collagen is found in marine collagen but not grass-fed bovine.
Type III: Good for skin health
Type III collagen works alongside type I in skin, ligaments, blood vessels, and joints too. Type III collagen is found in grass-fed bovine collagen but not marine. This type of collagen promotes skin health and elasticity and gives you that bounce-back in the skin.
Of the collagen supplements out there, collagen types I, II, and III are the most prevalent—they are also the most prevalent in our bodies. And each type plays a different role, meaning that it’s important to know the difference when choosing what collagen supplement is right for you. Obviously, other factors come into play, with diet being the main concern.
Recommended Collagen dosage:
According to the previous research papers and clinical trial, the amount of collagen you should take depends on which form you’re taking and why you’re taking it.
Most collagen supplements have a suggested daily dosage printed on the packaging.
Powdered supplement packaging often suggests taking 1–2 scoops (vary 2.5gm-1ogm) daily, while a pill or gummy supplement may recommend 1–2 pieces.
Depending on the supplement, these servings can vary significantly in collagen content, so check the nutrition facts label for detailed dosage information.
Our bodies need all three types of collagen. So, if you are thinking to add different types of collagen supplements to your daily routine, you can definitely go for it. But we strongly suggest you to not to exceed the recommended dosage mentioned on the packaging labels of these supplements.
If you are looking for healthy skin and bones, you can take collagen supplements containing hydrolyzed marine collagen or Type 1 or Type 2 collagen. You can also consume Collagen supplements that work on specific organs of your body like collagen for skin, collagen for joints, collagen for hair etc.
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