Best Collagen Supplements for Women
Collagen is a key structural protein involved in a whole host of important bodily processes.
It’s the most abundant form of protein in the human body and acts as a fundamental building block for our skin, hair, nails, muscles, organs and connective tissues.
The body can synthesise its own collagen by combining the amino acids glycine and proline, helped along with Vitamin C.
To give your body a helping hand, you can also consume collagen and its components through certain foods. Dietary collagen (of which there are at least 16 types) can be found in bone broth and the connective tissues of animal products, but is also available in a more concentrated supplement form.
Top 5 Collagen Benefits for Women
1. Healthy Skin
As we age, collagen production naturally declines, which can reduce skin elasticity and increase in the appearance of wrinkles and lines.
The good news?
2. Reduced Joint Pain
Collagen is a major component of ligaments and tendons, making it a key player in keeping joints healthy and mobile.
A study of 73 female athletes showed that over a 24-week period, 10g of daily collagen hydrolysate supplementation was effective in reducing joint pain both during rest and walking [*].
3. Stronger Hair & Nails
Collagen contains amino acids that your body can break down to build the protein keratin - a key building block of healthy hair.
Studies also suggest that collagen supplementation can improve nail growth and strength [*].
4. Improved Bone Density
Collagen provides structure to our bones, keeping them strong and healthy. Bone loss occurs naturally as we age, and is particularly accelerated post-menopause. This can potentially increase the risk of fractures and developing conditions such as osteoporosis.
Fortunately, research shows that collagen supplementation can be an effective way to improve bone mineral density [*].
5. Healthy Heart Function
Collagen is required to maintain the structural integrity of blood vessels that deliver blood from the heart to the rest of the body.
In a 2017 study, collagen supplementation was shown to reduce arterial stiffness and increase HDL cholesterol in healthy adults - two important cardiovascular health markers [*].
Best Types of Collagen for Women
There are at least 16 varieties of collagen, all with unique functions and benefits. Below you’ll find some of the most important types to include in your diet:
- Type I. The most abundant form of cartilage found in the body, lined with improved skin elasticity, reduced dryness and wrinkle depth [*].
- Type IIIs. A major component of cartilage, linked with improvements in joint pain [*].
- Type III. Usually found alongside Type 1 collagen, present in your muscles, blood vessels and organs and provides skin elasticity.
- Type V. Forms the bone matrix and cell surfaces, particularly in the hair, gut and skin.
- Type X. A network-forming collagen that supports bone formation and healing to support overall joint health.
It's worth noting that collagen 'types' are not the same as collagen 'source'.
For example collagen from a marine source is predominantly type I collagen only. A bovine source will provide type I but also type II and type III. Egg sourced collagen type V & X.
So if you take a single source collagen you will be missing out on important different collagen types.
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