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A complete guide to collagen | When to get a supplement, which one to choose and how to use it?

Updated July 27, 2023

Collagen is an essential protein in the skin; it makes up 70-80% of the dry weight of healthy skin. Collagen plays an essential role in skin elasticity but unfortunately, collagen declines with age. When we lose this vital protein in the skin, we can experience wrinkles, sagging skin and fine lines – the hallmarks of aged skin.

We are all affected by collagen loss with age; as a result, many people seek ways to slow down, prevent, or even reverse this collagen depletion. There are natural ways to reduce the impacts of collagen loss. However, the primary tool to address collagen decline is supplementing with collagen peptides.

This article will cover the possible ways of stimulating collagen production in the skin, including collagen supplementation. We will also guide you on all the different types of collagen supplements to make it easy to choose the best collagen supplement. We also explore the benefits of collagen peptides for the skin and the best ways to use a collagen supplement to support skin health.

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How to stimulate collagen production in the skin
What are the different types of collagen supplements available?
collagen peptides supplements: what are the benefits?
The best way to take collagen supplements

How to stimulate collagen production in the skin

When collagen declines in the body, your body breaks down collagen faster than it is being produced. Still, there are numerous approaches for boosting the rate of collagen production in the body. By increasing natural collagen production, you may be able to slow the rate of collagen decline and possibly even rebuild fragmented collagen structures. Here, we explore the best ways to boost natural collagen production:

Eat animal proteins – chicken, fish and eggs all contain an abundance collagen protein and amino acids for building collagen in the skin.
Eat vitamin C-rich foods – vitamin C plays an important role in the collagen synthesis pathway and may be able to boost collagen production.
Eat healthy fats – fatty foods, including salmon, nuts, seeds, and avocado, contain lots of vitamin E, which is vital for protecting the cells in the skin from oxidative damage.
Wear SPF daily – sun damage is the primary cause of collagen decline in the skin,
Consider sugar intake – heightened blood sugars lead to glycation – a process that causes collagen structures to become brittle and weak.
Take a hydrolysed collagen supplement – collagen peptides have been shown to stimulate fibroblasts to produce more collagen.

a redheaded woman at the beach, wearing a straw hat and sunglasses with her hair blowing across her face

The most effective way to stimulate collagen production in the skin is through hydrolysed collagen supplementation. However, using a collagen supplement with vitamin C, E, and other antioxidants may be the most beneficial approach.

What are the different types of collagen supplements available?

Getting your head around all the different types of collagen supplements available can be daunting. Still, we explain the main collagen supplements, including collagen types, sources, and formulas.

Collagen Types

There are three main collagen types to be aware of – Type I, Type II and Type III. Type I collagen makes up 90% of the skin. Type II collagen is found in the cartilage and joints, while type III collagen is found in smaller amounts in the skin, connective tissue and ligaments. Each different collagen type may have various benefits for the body.

Collagen sources

A collagen supplement will usually contain bovine collagen (collagen from cows), marine collagen (fish collagen) or chicken collagen - bovine collagen is the most common. Chicken collagen supplements have more Type II collagen, so they are ideal for supporting joint health. Marine collagen supplements contain primarily Type I collagen, so they are best suited to support the skin.

Supplement Types

Bone broth, made from boiling animal carcases, is a common way to consume collagen. However, collagen peptides are more popular, versatile, and convenient. Peptides or collagen hydrolysate are smaller pieces of collagen proteins that can be used in collagen creams or a dietary supplement product.

a mixed race woman sitting on the floor with one knee up. She is holding a glass of collagen drink in one hand, the other is resting on her raised knee.

Popular collagen peptide supplements are capsules, powders and collagen drinks/liquid collagen. A collagen powder supplement is the most versatile, is the easiest to absorb and often offers high doses of collagen peptides.

Collagen peptides supplements: what are the benefits?

As mentioned, collagen peptides are smaller pieces of collagen proteins that have been broken down for better absorbance. Due to their small size, collagen peptides are much more bioavailable – they can pass directly through the digestive system into the bloodstream.

Oral collagen supplementation with peptides has been shown to:

As mentioned, there are different collagen peptide supplements, including marine collagen peptides, bovine collagen peptides, collagen peptide tablets and collagen peptide powder. Marine collagen peptide powder may be the most bioavailable for the skin due to its formula and collagen type.

The best way to take collagen supplements

Marine collagen peptide powder may be the best collagen supplement to support collagen production in the skin. However, it is vital to understand how to use a collagen supplement to achieve the best results.

Marine collagen peptide supplements should be taken daily with water, preferably after food, for optimal nutrient absorbance. It is also recommended that you take at least 5,000mg of marine collagen peptides, as this dosage has proven to be effective for the hair and skin. Higher dosages may be even more effective.

Studies have shown that collagen supplementation for 84-90 days improves skin elasticity, skin hydration, and collagen production, so it is recommended to take ingestible collagen peptides for at least nine weeks. Unfortunately, collagen levels, continuously decline in the body after the age of 30, so it may be beneficial to take collagen supplements for as long as you want to experience the benefits.

Two sachets of Beauty Complex powdered supplement adjacent to a birds-eye view of a glass of orange collagen drink.

Collagen production in the body can be encouraged by other ingredients, such as vitamin C, hyaluronic acid and vitamin E, so taking these ingredients with marine collagen peptides may be beneficial. Beauty Complex powdered marine collagen supplements contain hyaluronic acid, vitamin C, vitamin E, biotin, phytoceramides, selenium and copper, in addition to 7,000mg of marine collagen peptides. Our collagen supplement sachets deliver eight powerful nutrients in a delicious daily collagen drink to support the skin.

Shop Revive collagen supplements today!

How to stimulate collagen production in the skin

What are the types of collagen supplements and what are the benefits?

Collagen peptides supplements | What are the benefits for the skin?

What is the best way to take collagen supplements? | Advice from an expert