Collagen is the most abundant protein in the human body. It is the main building block for your body’s skin, muscles, bones, tendons, ligaments, and other connective tissues, making it vital to maintain maximum bodily function. But collagen types vary, as do the forms and quality of collagen supplements on the market, and if you’re looking to add this supplement to your beauty and wellness routine, understanding the difference between collagen types and what each does is critical in finding the right product for you.
Many collagen products advertise primarily based on skin health and beauty. It’s an easily marketable approach—everyone wants better skin and hair. But the benefits of collagen don’t stop there, and collagen types play an important role in understanding just how much you can (and should) expect your collagen to do for you.
Let’s take a look at the primary collagen types and where to get them.
Collagen Types & Functions
There are many collagen types used as building blocks in the human body, and perhaps one of the most important things we understand about our body’s collagen is that it isn’t unlimited. In fact, your body produces less collagen as you age, and existing collagen breaks down at a fast rate and decreases in quality. This is a big reason many people look to collagen supplements, and the research on it is promising.
When it comes to supplements, there are four main collagen types you want to look for. (Again, there are more collagen types than just these four, but these are the four most prevalent in our bodies and most easily absorbed in supplement form.)
- Type 1 – this collagen type is the most abundant source of collagen in the human body, making up about 90% of your body’s collagen. It is responsible for providing structure to your skin, hair, bones, and joint tissues. Type 1 collagen is often the most commonly found collagen type in supplements.
- Type 2 – this collagen type builds cartilage, making it the most important type for joint health. Because of this, recent studies seem to indicate that Type 2 collagen offers promising levels of pain reduction with consistent use.
- Type 3 – this collagen type is the second most commonly found naturally in the body. Alongside Type 1, Type 3 is incredible for skin health as well as muscles, arteries, and organs.
- Type 4 – this collagen type is found in the layers of your skin and works primarily in the membranes of cells, contributing to cell survival, movement, and adhesion.
At a glance, it’s easy to see how some brands would focus on Type 1 collagen, especially with a marketable emphasis on skin and hair, and beauty. But these collagen types work together to promote a total body response. Ideally, a good supplement will have all four collagen types, especially if it’s advertising a holistic effect.
Read More: Collagen and Gelatin: Why You Need Them
Sourcing Your Collagen
Probably the three most common sources of collagen for supplements are chicken, beef, and marine. You may also see collagen types offered in different forms, including liquid and powder. Most importantly, the FDA does not regulate collagen for quality control. This makes where you get your collagen that much more important.
As with most health-related subjects, you get what you pay for. Naturally, the most expensive isn’t always inherently the best, but it’s a good idea to buy from an established and reputable source that openly discloses its ingredient list and processing information.
Ultimately, the protein source is a personal preference and may depend on what you’re looking for in a supplement. You should also consider which collagen type(s) are included in the protein form you choose, as well as the price.
When it comes to the liquid versus powder debate, there are a few factors to consider.
Potency – liquid collagen typically has less collagen per serving than powdered collagen types. Naturally, this isn’t true for all brands, but it’s worth checking the label.
Ingredients – liquid collagens frequently have a longer ingredient list than their powdered alternatives. While this isn’t inherently bad, it can mean you might be consuming additional calories, flavors, or other byproducts that you don’t really want or need.
Portability & Sustainability – liquid collagen has the perk of being ready to drink. No scoop and swirl to mix everything together. This also comes with the potential for more waste, especially for individually packaged single-serving beverages. Comparatively, a multi-serving container produces less waste.
Powdered Collagen: Agglomeration
If the collagen peptides you choose are powdered, there is one major factor to consider beyond the protein source and collagen types, and that is the process of agglomeration.
Agglomerated collagen has undergone a process that causes the product to collect itself into rounded balls. The problem here is that most brands that formulate their collagen this way then bind the collagen with gums, starches, oils, and water.
What this means is that you are likely getting a smaller, less pure dose of collagen mixed with fillers to enhance product quantity and cut costs for the company. It also won’t mix well or easily into beverages, resulting in a clumpy texture that isn’t quite pleasant to drink.
When choosing powdered collagen, it’s important to research the company’s process and seek out brands with non-agglomerated collagen.
Read More: 13 Must-Have Health Supplements for Fall
Recommendations by Collagen Type
As with any product you plan to incorporate into your wellness routine, you should absolutely do your own research. Check the facts being presented to you by influencers, friends, and yes, even your favorite blogs. Here are a few brands that make the shortlist as being reputable.
Agent Nateur’s holi(mane) comes in at the top of the list for powdered collagen. It may be the most expensive at $99 per 13.8oz bag, but for good reason. It contains collagen types 1, 2, 3, and 4 and is one of the only quality brands to do so. The collagen is derived from wild-caught, deep-sea fish including kosher cod, pollock, and haddock (the only ingredients, plus pearl powder, on the label). Because it is derived from scales and bones there are no heavy metals. Since it’s non-agglomerated, it has a very fine texture that mixes easily with your favorite beverage or even yogurt bowls.
Modere is one of the more popular brands of liquid collagen. Ranging from $77-$83 per 450ml bottle, this brand features four functions: Immune, Life, Skin, and Sport, plus a Pure line with fewer ingredients and sugars. It contains only collagen type 2, derived from chicken cartilage. The ingredient list varies for each functional line (six ingredients for the pure, and upwards of 25+ for the others) and includes a lot of fruit juices and plant extracts for supplemental nutrition and flavoring.
Anthony’s Collagen Peptide Powder comes in as the best-priced option at $21-$28 per 1lb bag. Options include grass-fed beef or fish (the type of fish is not listed on the package). The grass-fed beef offers collagen types 1 and 3 while the fish offers only type 1. Both are fine powders easily integrated into coffee, smoothies, or other snacks, and have a one-ingredient list.
Read More: Popular Supplements for Women That Boost Health And Wellness
Ultimately, there’s a lot to consider when choosing collagen types to supplement your routine. But the most important factors are what you hope to gain, the source of collagen protein, and the method of processing. Naturally, your budget may also play a role. But as the saying goes, you can invest in your wellness now, or invest in your healthcare later.
Each of the four collagen types offers a variety of benefits. Choosing the type(s) that best meet your needs is the bottom line for finding the right collagen for you.
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Check out Daily Mom’s Healthy Living Section for more advice, tips, and tricks.
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