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Liquid collagen supplements may benefit the health of the hair, skin, nails, and joints. However, more research is necessary. There are also some risks to be aware of when considering a collagen supplement.
Liquid collagen is a supplement that contains collagen proteins suspended in a liquid, such as purified water. Most research does not focus specifically on liquid collagen.
This article discusses what collagen and liquid collagen are, types of liquid collagen available, benefits and risks associated with collagen supplementation, and dietary sources of collagen.
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Anna Efetova/Getty ImagesCollagen is a type of protein that gives structure to tissues such as the skin, bones, ligaments, tendons, organs, teeth, muscles, and blood vessels. Collagen accounts for 33% of the body&#;s total protein mass.
Scientists have identified 28 different types of collagen in human tissues. The most abundant is known as type I, which makes up over 90% of collagen in the body. The skin contains collagen types I, II, and III, which give skin its strength and elasticity.
Some people take collagen as a dietary supplement. Drinking liquid collagen is one way of doing this. These products contain collagen proteins that are hydrolyzed, or broken down into smaller blocks. These smaller blocks, or peptides, are easier for the body to absorb.
Many liquid collagen supplements have purified water as their liquid component, though some include juices or other liquids. Companies sell liquid collagen in pre-made drinks, often in the form of individual shots, vials, or smoothies.
The collagen in liquid collagen products can come from different sources. It is useful to know the differences before thinking about buying a supplement.
Beef tissues are the most common source of collagen in supplements because of how well the body can absorb bovine collagen. Collagen from pigs is also easy to absorb, as it is similar to human collagen. Other products may contain collagen from:
sheep
In the cosmetic industry, marine collagen is one of the most popular types, as it causes less inflammation than animal sources and is less likely to contain contaminants, according to a review.
There is a lack of research that looks specifically at liquid collagen. However, according to a review, collagen supplementation in general may:
In a placebo-controlled trial, participants who drank a liquid supplement containing hydrolyzed fish collagen daily for 90 days experienced an improvement in skin structure, elasticity, and hydration.
In the same trial, participants who consumed the liquid collagen supplement experienced roughly a 43% reduction in joint pain and a 39% improvement in joint mobility. However, the supplement also contained other ingredients, such as amino acids, vitamins, and minerals, making it unclear if the collagen was responsible for the changes.
In a small study, 25 females who took 2.5 grams (g) of specific bioactive collagen peptides once a day for 24 weeks experienced a:
Furthermore, researchers in a study concluded that taking 2.5 g of bioactive collagen peptides daily for 16 weeks increased hair cell growth by 31% and increased hair thickness significantly. However, these tests involved specific peptides, not the products people can find in stores.
Overall, early research on the benefits of collagen supplements for skin, hair, and nails is promising, but more research on the benefits of specific liquid collagen products is necessary to prove they are just as effective.
Many people tolerate collagen supplements well. However, it is best to speak with a doctor whenever beginning a new supplement to check that it is safe, and to use the supplement according to the doctor&#;s or product label&#;s instructions.
Some people may experience an allergic reaction to collagen supplements. For example, if someone has a shellfish allergy and consumes marine collagen, they could experience a severe reaction, or anaphylaxis.
If a person develops swelling in the face, mouth or throat after taking collagen, call 911 or the number of the nearest emergency department immediately.
If a person experiences any other new symptoms after taking a collagen supplement, they should stop taking it and consult a doctor.
In addition to allergic reactions, there are some other potential risks to taking liquid collagen.
The U.S. Food and Drug Administration (FDA) regulates dietary supplements as food products, rather than as medicines. This means supplement companies are not required to prove the safety or effectiveness of collagen supplements.
At best, this can mean that some products may not work. However, there have also been cases where companies have sold collagen powder from unsafe sources that was contaminated with toxic substances such as cadmium or mercury.
In other cases, companies have mixed prescription drugs into beauty supplements in order to achieve the desired effect. This can be highly dangerous.
Some supplements may inaccurately list their ingredients, which can mean people who avoid certain animal products for ethical, dietary, or religious reasons could end up taking something to which they object.
Additionally, liquid collagen supplements sometimes contain vitamins, minerals, or herbs. These may be safe in moderate amounts, but some may interact with a person&#;s medications and underlying conditions. Some can also cause toxicity at high doses, such as iron.
People can avoid these risks by only purchasing collagen supplements that have undergone third party testing to ensure they are pure and come from safe collagen sources. A doctor can inform someone whether a particular supplement&#;s ingredients will be suitable for them.
The best sources of collagen come from animal products that people generally do not eat, such as animal skin, bone, cartilage, and scales. A few foods do contain collagen in lower levels, though. These include:
Some marine plants and animals also contain collagen, such as:
Vitamin C also helps the body to synthesize collagen. People can get more vitamin C by eating foods such as:
Liquid collagen is a type of collagen supplement that may improve skin, nail, and hair health. It consists of collagen peptides suspended in a liquid.
It is important to consider the type and source of collagen before choosing a product, and to choose brands that test all their products with a third party to ensure quality and purity. Always discuss any new supplements with a doctor.
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Collagen is a type of protein. Certain foods, such as animal skin and ligaments, are rich in collagen. Collagen is also available as a supplement.
Many people hoping to support the health of their skin, joints, and hair pop collagen supplements daily or add collagen powder to their morning coffee, tea, or smoothie.
Even though the use of collagen supplements and other collagen products is on the rise, most people don&#;t know what collagen actually is or what it does in the body.
This article tells you everything you need to know about collagen, including what it is, what it does in your body, and whether collagen supplements are worth it.
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Lauren Lee/Stocksy UnitedFor more information, please visit hydrolyzed fish collagen manufacturers.
Collagen is a type of protein. In fact, it&#;s the most abundant structural protein in animals. A structural protein is one that makes up the structure or framework of your cells and tissues (1).
There are 28 known types of collagen, with type I collagen accounting for 90% of the collagen in the human body (2).
Collagen is composed mainly of the amino acids glycine, proline, and hydroxyproline. These amino acids form three strands, which make up the triple-helix structure characteristic of collagen (3).
Collagen is found in connective tissue, skin, tendons, bones, and cartilage. It provides structural support to tissues and plays important roles in cellular processes, including (3, 4, 5, 6):
Connective tissue cells called fibroblasts produce and maintain collagen. As people grow older, their collagen becomes fragmented, fibroblast function becomes impaired, and collagen production slows (3, 7).
These changes, along with the loss of another key structural protein called elastin, lead to signs of aging such as sagging skin and wrinkles.
Your body naturally produces collagen, and you can consume it through dietary sources such as chicken skin and fish skin as well as collagen supplements.
Oral and topical collagen products like supplements and face creams are popular for treating signs of aging such as wrinkles, loss of skin hydration, and joint pain.
You can buy collagen in powder, capsule, and liquid form.
You can take it as a supplement or add it to beverages &#; both hot and cold &#; and foods such as oatmeal, yogurt, and energy balls.
Healthcare professionals also use collagen and collagen-based materials in the medical field, including in treating wounds, burns, and diabetic ulcers (8).
Additionally, cosmetics companies use collagen in products like moisturizers and serums because of its moisturizing and humectant properties (9).
SummaryYour body makes collagen naturally. Collagen is found in connective tissue, skin, tendon, bone, and cartilage and has many functions. It&#;s also present in some foods, and you can take it as a supplement.
As you age, your collagen production naturally declines. Additionally, collagen becomes fragmented and more loosely distributed (10).
These changes lead to the characteristic signs of aging, such as wrinkles and dry, sagging skin. The integrity of the collagen found in the skeletal system decreases with age as well, leading to reductions in bone strength (11).
While collagen loss and damage as you age are inevitable, certain dietary and lifestyle factors can accelerate this process.
For example, smoking cigarettes is known to degrade collagen and cause skin aging, wrinkles, and loss of elasticity (12, 13).
Excessive drinking has also been shown to accelerate skin aging by reducing collagen production and damaging skin repair mechanisms (13).
Additionally, following a diet high in added sugar and ultra-processed foods can lead to premature aging by contributing to a process called glycation, which reduces collagen turnover and interferes with collagen&#;s ability to interact with surrounding cells and proteins (14).
Excessive sun exposure degrades collagen production as well, so wearing sunscreen and avoiding excessive sun exposure can help prevent signs of premature skin aging (15).
SummaryAge-related collagen loss is unavoidable, but dietary and lifestyle factors such as smoking and excessive alcohol intake can speed up this process.
Collagen is found in all animals, and it&#;s concentrated in some parts of an animal, such as skin and joints.
Here are few examples of collagen-rich foods (16):
Because your body naturally produces collagen from amino acids, you can support collagen production by ensuring that you&#;re eating adequate amounts of protein from foods like poultry, fish, beans, and eggs.
In addition to amino acids, your body needs other dietary components for collagen production and maintenance.
For example, vitamin C is necessary for collagen synthesis, so having low or deficient levels of vitamin C can lead to impaired collagen production (17).
Therefore, consuming plenty of vitamin C-rich foods can help support healthy collagen production. For example, try citrus fruits, peppers, greens, and berries.
What&#;s more, consuming a diet high in beneficial plant compounds could also help improve skin health by reducing inflammation and protecting against collagen degradation (18).
SummaryCertain foods, such as animal skin and ligaments, are rich in collagen. A collagen-supportive diet should include protein-rich foods as well as fruits and vegetables, which are rich in vitamin C and other antioxidant and anti-inflammatory compounds.
Studies have shown that taking collagen supplements may offer a few benefits.
One of the most popular uses of collagen supplements is to support skin health. Research suggests that taking collagen supplements may improve certain aspects of skin health and appearance.
A review of 19 studies that included 1,125 participants (95% women) between the ages of 20 and 70 found that taking hydrolyzed collagen improved skin hydration, elasticity, and wrinkles compared with placebo treatments (19).
Hydrolyzed collagen is a common type of collagen used in supplements that is created using a process called hydrolysis. This process breaks down the protein into smaller pieces, making it easier for the body to absorb (20).
A number of studies have shown that taking collagen supplements may improve skin hydration and elasticity and reduce the appearance of wrinkles.
However, keep in mind that many of these studies were funded by companies that manufacture collagen products, which could have influenced the study results (21, 22).
The doses of collagen shown to be effective for improving skin health in research studies vary, though most studies have used 2.5&#;15 grams per day for 8 weeks or longer (23, 24).
In addition to improving some aspects of skin health and appearance, collagen supplements may offer a few other benefits.
One study looked at the effects of taking collagen supplements in 102 women in postmenopause who had reduced bone mineral density (BMD).
Those who took 5 grams of collagen peptides per day for 1 year had significant increases in BMD in their spine and femur (a bone in the lower leg) compared with participants who took a placebo (25).
A follow-up study in 31 of these women found that taking 5 grams of collagen daily for a total of 4 years was associated with a progressive increase in BMD.
The researchers found that participants&#; BMD increased by 5.79&#;8.16% in the spine and by 1.23&#;4.21% in the femur during the follow-up period (26).
These findings suggest that taking collagen supplements long-term may help increase bone mineral density in people in postmenopause, who are at a greater risk of developing osteopenia and osteoporosis.
What&#;s more, one review article concluded that taking oral collagen supplements reduced participants&#; symptoms related to osteoarthritis, including stiffness (27).
Collagen supplements may provide other health benefits as well, such as improving body composition in certain populations when combined with resistance training (28).
It&#;s important to note that studies observed these beneficial effects of taking collagen mainly in older women with low bone mineral density.
Therefore, collagen supplements may not have the same effects in other populations, such as men, those who are younger, or those who don&#;t have low bone mineral density.
It&#;s impossible to prevent all age-related collagen loss, but it is possible to slow down the process.
As mentioned above, diet and other lifestyle factors can significantly affect your body&#;s collagen production.
Smoking cigarettes and drinking excessive amounts of alcohol negatively affect collagen production, as does following a diet high in ultra-processed foods and added sugar (12, 13, 14).
On the other hand, leading a healthy lifestyle by following a nutrient-dense diet and avoiding smoking and heavy alcohol use may help delay age-associated changes in collagen and reduce signs of aging such as wrinkles.
Avoiding or reducing your intake of certain foods and beverages while increasing your consumption of others may help support collagen maintenance and overall skin health.
For example, a diet low in compounds called advanced glycation end products (AGEs) may help promote skin health. AGEs are toxins that accumulate in the skin. They can cause collagen to stiffen and can inactivate proteins responsible for collagen repair (33).
Foods highest in AGEs include processed meat products like hot dogs and bacon, fried foods like french fries and fried chicken, and roasted and grilled meats, according to newer and older research (33, 34).
Additionally, following a diet high in high quality protein and plant foods such as fruits and vegetables, which contain collagen-supportive and protective nutrients, may also help protect collagen stores and prevent collagen damage and loss (33).
SummaryMaintaining a healthy lifestyle by avoiding cigarette smoking and excessive alcohol consumption and following a diet rich in fruits, vegetables, and other nutritious foods can help protect against collagen loss and damage.
Collagen is safe for most people, but people with food allergies, such as fish or shellfish allergies, should check the label and make sure the collagen they choose does not contain those ingredients. Since collagen is an animal product, vegetarians, vegans, and people who follow a Kosher or Halal diet may want to avoid it as well. (35)
While there&#;s not much information to say that collagen interacts with other prescription medications, there may be other ingredients in dietary supplements, such as herbal extracts, that may interact with commonly prescribed medications. Talk with a healthcare professional before taking supplements.
Collagen is a protein found in connective tissue, skin, tendon, bone, and cartilage.
It provides structural support to tissues and is also involved in essential bodily processes, including tissue repair and signaling between cells.
Your body makes collagen naturally, but you can also consume it through collagen supplements and certain foods, which may benefit the health of your skin, your bones, and more.
Studies show that taking collagen seems to be particularly helpful for certain purposes and populations, including for increasing bone mineral density (BMD) in people in postmenopause who have low BMD.
Consuming enough protein, vitamin C, vitamin D, and zinc in a balanced diet is a healthy and less expensive alternative to supplements. By combining this with regular exercise, you can help minimize collagen and bone loss as you age.
Even though age-related collagen loss is unavoidable, leading a healthy lifestyle can help protect against collagen loss, delay signs of aging, and promote overall health.
Try this today: Help yourself to an extra serving of fruit or veggies. Though most people care for their skin by using topical treatments, your diet is actually one of the most important factors for maintaining healthy skin.
A diet rich in vegetables, fruits, healthy fats, and protein-rich foods and low in ultra-processed foods and added sugar can help improve your skin health and delay signs of aging.
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