All About Collagen – Types, Benefits, and When to Take It

What is Collagen 
Collagen is a key structural protein in the human body. It builds connective tissue and is found in the skin, bones, tendons, cartilage, and even blood vessels. It makes up about 30% of all proteins in the body. Collagen also plays a role in gut health, the immune system, and even brain function. 
On a molecular level, it consists of three spirally twisted chains of amino acids, the most important of which are glycine, proline, and hydroxyproline. This unique structure gives tissues exceptional strength and flexibility. 
As we age, natural collagen production begins to decline. This leads to fine lines, sagging skin, joint pain, and loss of tissue elasticity. 
Collagen breakdown is accelerated by smoking, unprotected sun exposure, sugar intake, and stress. That’s why supplementing with collagen through food or dietary supplements is becoming an increasingly popular way to support health. 

Types of Collagen 
There are at least 28 types of collagen, but five are most important for human health: 
Type 1 Collagen – the most abundant in the body. Supports skin, bones, tendons, and teeth. 
Type 2 Collagen – a key component of cartilage. Its levels decrease with age or joint diseases, leading to pain and reduced mobility. Supplements with this type are used to support joint health. 
Type 3 Collagen – found in skin, muscles, and blood vessels. Helps maintain tissue elasticity. 
Type 4 Collagen – involved in the structure of the basal membrane. Important for kidney filtration and skin health. 
Type 5 Collagen – found in the cornea, hair, and placenta. Contributes to maintaining tissue elasticity. 

Най-често използваната форма в добавките е хидролизиран колаген (или колагенови пептиди). Той е разградена форма на колаген, която се усвоява по-лесно от организма. Може да се открие в прах, таблетки, капсули или течна форма.

Benefits of Taking Collagen 

Collagen plays an important role in various health conditions where the restoration and strength of connective tissue are key. It is especially beneficial for osteoarthritis, as it supports joint mobility and bone strength. It’s also used in recovery from sports injuries, as it accelerates the regeneration of tendons, joints, and muscles. In digestive disorders like leaky gut syndrome, collagen helps heal the intestinal lining and reduces inflammation. 
Adding collagen to your daily routine offers several advantages: 
Healthy and elastic skin – collagen improves hydration and reduces the appearance of wrinkles. It stimulates the skin’s own collagen production and enhances its density. A study in PubMed shows visible effects after 8 weeks of intake. 
Improved joint health – especially for people with knee pain or arthritis. Type II collagen helps restore cartilage and reduce inflammation. Studies show that hydrolyzed collagen can be effective in relieving symptoms of osteoarthritis and other joint issues. 
Stronger hair and nails – regular use leads to less brittle nails and enhanced hair growth. 
Bone support – aids in mineralization and the strength of bone structure. 
Gut health – thanks to glycine, collagen supports the structure and integrity of the intestinal lining. 

How and When to Take Collagen 
One of the most frequently asked questions is how long to take collagen for joints. Experts recommend at least 3 months of regular intake for noticeable results, after which you can take a break or switch to a maintenance dose. 
Collagen can be taken at any time of day, but some experts suggest taking it in the morning on an empty stomach or at night before bed. Taking it with vitamin C enhances absorption, so it’s often combined with citrus fruits or supplements. 
Hydrolyzed collagen is absorbed the fastest and easiest. It dissolves in water, smoothies, or coffee without altering the taste. 
Regular intake is more important than the exact timing. Consistency brings long-term results. 
 

Risks and Side Effects 

• Although collagen is considered safe, there are some factors to keep in mind:
• Allergic reactions – possible in people sensitive to fish, eggs, or other collagen sources.
• Digestive discomfort – bloating or mild nausea at high doses.
• Lack of effect – in some people, the absence of results may be due to poor absorption, the wrong type, or too short a duration of intake.

It’s always a good idea to consult a doctor or nutritionist before starting a new supplement – especially if you have chronic conditions or take medications. 
 

Top 7 Collagen-Rich Foods 

Natural intake through food also matters. Here are the foods that stimulate or contain collagen: 

• Bone broth – made from boiled bones (usually beef or chicken), contains amino acids and gelatin.
• Chicken skin – a rich source of type II collagen.
• Fish and fish skin – especially salmon and tuna.
• Eggs – especially yolks and shell membranes.
• Tripe – cooked beef tripe is a rich source of gelatin and collagen, which support skin and digestive health.
• Garlic – contains sulfur, which helps restore collagen fibers.
• Gelatin – used in desserts and is a source of collagen.

Combining collagen-rich foods with supplements yields optimal results. 
 
Conclusion 
Collagen is an important ally for skin, joint, and bone health. The variety of types and forms makes it easily accessible and adaptable to different needs. The key is consistency and informed choices. 
You don’t need to fall for ads or miracle promises – rely on trusted sources, quality products, and balanced intake. Your body will thank you. 
 
Frequently Asked Questions 
Does collagen cause weight gain? 
No, collagen does not lead to weight gain when taken in moderation. Although it contains calories, there is no scientific evidence that it causes weight gain on its own. The myth that collagen causes weight gain is not supported by research. 
Is collagen suitable for vegetarians and vegans? 
Most collagen supplements come from animal sources and are not suitable for vegetarians and vegans. However, you can take plant-based supplements that support the body’s natural collagen production, such as vitamin C and amino acids from plant sources. 
Can collagen be combined with other supplements? 
Yes, especially with vitamin C, hyaluronic acid, and magnesium.