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Collagen is one of the most abundant proteins in the body and it makes up a large part of our skin, hair and nails. Technically a polypeptide, collagen contains a mixture of amino acids like proline and glycine, which are found in all connective tissue within the body (including vital organs!).
While beauty treatments and shampoos trumpet the benefits of collagen on their labels, the real benefits come internally, not from a topical treatment.
What is Collagen?
Collagen is a long-chain amino acid and the most abundant protein in the body. It is composed of the individual amino acids Glycine, Proline, Hydroxyproline and Arginine and in nature is found exclusively in animal tissue, especially bones and connective tissue.
It is what is responsible for giving skin elasticity, hair its strength, and connective tissue its ability to hold everything in place. In fact, the collagen protein makes up 30% of the total protein in the body, and 70% of the protein in the skin!
The body’s natural collagen production declines with age and many modern lifestyle factors (like stress, poor diet, gut health imbalances, etc.) can also decrease the body’s ability to make it.
Gelatin vs. Collagen
These terms are often used interchangeably, but there is a difference.
Collagen is the basic form of the protein found in the body, and gelatin is produced when collagen is boiled or otherwise heated. The two have very similar compositions and are almost interchangeable, but the difference gets confusing when it comes to supplements. In general:
- Collagen Powder- (the Hydrolyzed form of Gelatin) contains these proteins broken down into individual peptide chains. This form is typically easier to digest and is often suggested for people with digestive problems. One advantage to this particular form of collagen is that it easily mixes into most hot and cold drinks and is tasteless, making it easy to add to foods and drinks for consumption, however, it will not gel and is not good in recipes that require gelatin. In the brand I take, this form has a blue lid)
- Gelatin Powder – I use a grass-fed pastured gelatin powder. Gelatin is the pure form that is often recommended on diets like GAPS and SCD (though some people may not be able to digest it at first and must stick to meat stocks instead), for its ability to coat the digestive tract. From a cooking perspective, it is the form that “gels” and is great for making recipes like chewable vitamins, gummies, and marshmallows. This is the form naturally found in bone broth, as the heat breaks down the natural collagen found in the bones. This is the reason bone broth tends to thicken and gel in the fridge.
In past generations, people often consumed much larger amounts of collagen/gelatin from food, as our grandparents and great-grandparents prepared many meals at home and made things like broths, gravies, and bone-in meats that naturally contained these amino acids.
Benefits of Collagen for Skin
While collagen is beneficial to the entire body, it is most noticeably beneficial to the skin. This is because as a person ages, the epidermic (outer layer of skin) thins and loses elasticity in a process known as elastosis. As this happens, a person tends to show more signs of aging and acquire more wrinkles.
The good news is that these changes do not seem to be permanent or irreversible. In fact, a double-blind placebo study conducted last year found that women who took collagen hydrolysate (the peptide form) regularly for 8 weeks saw a 20% reduction in wrinkles!
Even more exciting:
Additionally, after 8 weeks of intake a statistically significantly higher content of procollagen type I (65%) and elastin (18%) in the BCP-treated volunteers compared to the placebo-treated patients was detected.
This means that supplemental collagen appears to help the body’s own production process improve, as procollagen is the precursor to collagen in the body.
This study also showed that collagen consumption can increase skin elasticity and moisture, which also declines during the aging process.
It is important to note that this study used the hydrolyzed (peptide) form, which is a more easily digestible form of collagen. I’m not aware of any studies that directly compare gelatin and collagen for their ability to improve skin, so for skin health, I use the peptide form.
Other Benefits
Though not as immediately noticeable, there are other benefits that might be even more important. For instance, collagen has been studied for its role in:
- Bone and Joint Health– Collagen may be beneficial to bones and joints in the same way it benefits the skin. By helping the body’s natural production of collagen and providing a bioavailable source of these amino acids, collagen may improve bone and joint health over time. In fact, a double-blind, placebo study showed significant improvement in joint pain.
- Hormone Balance- Emerging research shows that the specific amino acids in collagen may help improve the amino acid balance in the body and support the body’s natural hormone production.
- Digestion– As mentioned, gelatin and collagen may help coat the digestive tract and improve digestion, and the consumption of gelatin is often recommended on gut-specific diets like GAPS and SCD.
Where To Find Collagen
There are several good sources of high-quality gelatin and collagen powders. When sourcing, it is important to make sure that it is obtained from grass-fed and pastured humanely raised sources from a reputable company. I purchase this grass fed gelatin and this collagen powder because I was able to verify that their gelatin and collagen are:
- Sourced from pasture-raised animals
- Packaged in BPA-free containers
I also enjoy these collagen bars from Bulletproof to snack on.
This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.
Do you use collagen or gelatin? How do you use it?
Sources:
https://www.ncbi.nlm.nih.gov/books/NBK21582/
https://pubmed.ncbi.nlm.nih.gov/24401291/
https://pubmed.ncbi.nlm.nih.gov/18416885/
Beef Gelatin – Unflavored
Easy Ways to Use Montessori At Home
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Thanks for the great info. I started using the vital proteins collagen as a protein source in my smoothie and notice a huge difference in my skin and nails. However now that it’s cooler I’m not drinking smoothies fo breakfast everyday- can you suggest other ways to take it?
If you like coffee, this is a great latte: https://wellnessmama.com/22487/superfood-vanilla-latte/ (you can also use herbal tea/coffee substitute if you do not take coffee)
Great article Katie! One more benefit of collagen when it comes to the skin is that it can help with eczema and lessening scars (as the body needs collagen in the initial scar production as well as wound healing). I’ve been taking Great Lakes collagen daily to improve my eczema scars, and my skin, hair and nails have never looked better! I should look into making bone broth more regularly though — I’m never been one for relying on a supplement. 🙂
Hi Christina,
I am so happy to hear this helped with your eczema. I am trying endlessly to help my daughter cure her eczema. She is 4 years old and has suffered with it for over year. Any tips would be so appreciated. Thank you!! Amanda
Thank you for such great information; with an awesomely thoughtful link to a fantastic company to purchase this and try it out.
I have MS in the secondary progressive stage, and the disease is attacking my brain close to my pituitary gland. So my endocrine system is a mess. I’ve been looking for something natural to try for my joint pain along with something to help with my skin issues; I lost 85 pounds quickly so my skin is saggy and it has collapsed/folded in tiny stacks with very, very little indented skin space between each wrinkle. This has led to increased eczema issues, infections that “travel” a little bit deep under the skin. I can see the faint (sometimes swollen) travel lines, and trying to stop it is worse than “whavk-a-mole”; rashes and fungal infections. I’m very hopeful I’ll be one of the people who can tolerate this without the unpleasant to bad side effects, not including taste. I’ve had so many surgeries and extensive testing; I can drink or take anything without worry about how bad it may taste.
I’m also curious about how it may help all of my hormone levels. Thanks again. I get your weekly newsletter, buy from Plant Therapy for around 70% of my products, and love learning from you and your followers who post comments. Take Care
Hello! Is it necessary to take both Collagen Peptides and Collagen Protein?
I use interchangeably but don’t typically worry about consuming both all the time. Usually, I just add the peptides to drinks each day and only use the gelatin protein for recipes that require thickening or gelling.
I only have the green lid and put it in tea daily.. what is the difference from the blue lid and green lid in terms of wrinkle reduction?!
For me, it messed with my hormones in a negative way. Bone broth doesn’t, but the water soluble substitutes from Vital Proteins and Great Lakes did. I would get massive headaches around the time for my period and my skin would breakout horribly….almost cystic-like acne which I had never suffered from before. Eventually my periods started coming closer and closer together…. from ever 28 days, then 27, 26, and when they started coming every 25 days I started to do some investigation!!!!! I pulled dairy out of my diet, quit any form of sugar, only one cup of coffee a day and no other forms of caffeine……low and behold, everything corrected itself when I finally suspected the gelatin supplement. I happened to read a review on Amazon – a negative review, from a woman complaining of the exact same things that were happening to me. The light bulb went on, and I pulled the gelatin out. Everything corrected itself immediately. Period went back to 28 days, no headaches, no breakouts, and I dropped 3lbs as well. I chalked up the weight gain to “putting on muscle” at the gym, but I now think it was due to the gelatin. I think it messed with my estrogen levels. So now, I just stick to the real thing….bone broth, and I have no issues. Just some food for thought. It’s not a panacea for everyone.
Thanks for sharing that. I also suffer negative side effects from the collagen peptides, or the hydrolyzed collagen in the form of constipation. (I’ve posted below). However, I have no problem drinking homemade bone broth. Unfortunately, there is only one source of organic bones for broth making where I live, and they are often sold out.
I once read online (forgot the site) that after having a roasted chicken, strip down all the bones, put them in a slow cooker with plenty of water and leave it on overnight. You will wake up in the morning to fresh bone broth. I have not tried it yet, but it seems like a good idea. Perhaps better than nothing in my case.
Add some Braggs AC vinegar to the water, to help leach out all the goodness from the bones.
Braggs has the mother, and it is not pasteurized, but organic, raw and good.
I am literally on my last tablespoon of VP collagen. I haven’t had a period since I started. I can’t possibly know if it’s a connection to the collagen. I am perimenapausal anyhow (I’m 45) But I had had a “relatively” regular cycle going on prior to taking. And have been battling acne daily on chin and neck (signs of hormonal balance as well.) I don’t really notice any hair/skin/nail difference. I have young children and fairly busy life…I am not the type to make my own bone broth, but I really do want to. Any pointers or direction on the internet you could give for making? I don’t think I should continue with the Vital Proteins.
I was taking a collagen supplement and I actually think I gained weight as well! I had just started running that week so I thought maybe I was putting on muscle, but when I stopped taking the supplement I instantly lost 3 lbs. I had been taking it for nearly 3 weeks.
Shelly, I was just about to post a question about this. I think it is fluid retention. I did the collagen peptides for 8 days and I could not button my pants. I was so bloated. I did a bit more research and read something about people who are on thyroid meds having problems taking products made from bovine hide. So, that made me wonder if that is part of my problem. I sent my product back to the company. I feel like I have lost a bit of the bloat and hope it will all be gone in another few days. I was very disappointed that I can’t take it. I was hoping it might help with osteoporosis.
Does anyone know if there is a collagen product I can take that won’t cause bloating?
The same happened to me with the bloating, so I just stopped taking it and lost the weight. I am sure it was mostly water weight.
i feel this is missing big time from my diet and that being said, i have been vegan for over 2o years. is there an option for us? a plant based collagen?
There is not a vegetable source of gelatin or collagen… The specific amino acids in these polypeptides are found exclusively in animal connective tissue. There are plant based foods that are good for the skin, but none that perform exactly like collagen…
Hi! This question isn’t actually about gelatin/collagen but I didn’t know where else to ask. I’ve been a loyal reader of you blog for a few months now I really trust your opponion. My question is about vitamin D and seasonal affect disorder. I’m from a part of the country thy sees very little sun in the winter, and I start to really feel down. Usually from now-April I just go to a tanning booth 2-3 times a week and I feel a lot better. However, this year my husband And I *may* start trying to have a baby, and I don’t think I feel comfortable tanning if there is the possiblility I have conceived (especially before a test would be able to confirm.) I was wondering what your suggestions would be to help with my mood. Also, I do really enjoy the look of being tan! 🙁
Please share your insite. I would really appreciate it!
I don’t have seasonal affective disorder, but I do have genetic mutations on my VDR genes (vitamin d receptors) that make it difficult for me to uptake vitamin d correctly through diet or supplements. I was actually prescribed UV light (tanning) from a doctor before when my levels got really low. I test my levels of Vitamin D often, especially when pregnant, and make sure that I am getting enough and follow the advice of my doc on this. I’ve also found that separate of Vitamin D, having a really high (10,000 lux) light to use in the morning can help and many people with SAD use this as well… Hope that helps some and best wishes for a healthy conception and pregnancy!
Dear Kinjal:
A friend of mine suggested flax seed as a vegetarian substitute for gelatine. The seeds gel up if you soak them in water. Also, makes a tasty tea ( Pour boiling water over 1T of flax seeds in a mug) that helps relieve gallstone pain and other digestive issues!
Enjoy.
I’m wondering how much collagen is taken a day in the studies? I’ve been taking 2T a day of the Great Lakes brand for a couple of years and haven’t noticed any significant differences in joint aches or reduction of wrinkles. Perhaps I need to take more?
Hi, the GL container says 2T morning and night. Husband and I noticed lots more energy and better sleep almost immediately. I don’t know yet about skin, hair etc. Too early to tell. We aim to make our own broth as well.
Can you throw some light on vegetarian and vegan sources of glycerin and collagen? Please…
Sorry- forgot to check the “notify me of new comments” box.