The Truth About Collagen; Where Strength meets Beauty
Sis, did you know your body starts breaking down collagen way sooner than you think? I’m talking mid-20s—yes, before we even have life figured out! By the time you hit 30, your collagen production is already dropping by about 1% each year, and by 40, it’s not looking cute. This decline is why we start noticing wrinkles, slower hair growth, brittle nails, and even creaky joints. Basically, collagen is that girl when it comes to keeping us feeling strong and looking radiant.
But here’s the thing, collagen supplements have blown up lately, and the options are overwhelming. The big debate? Bovine collagen versus marine collagen. Spoiler: they both bring major benefits, but they’re not interchangeable. So let’s break it down and find out which one fits your vibe and your goals.
Bovine Collagen: The Strength Builder
Bovine collagen is derived from cow hides and is rich in types I and III collagen. These types are major players when it comes to joint health, bone strength, and muscle recovery. If you’re hitting the gym hard or dealing with achy knees, bovine collagen might just be your new bestie. It’s also great for improving skin elasticity, though it’s slightly less targeted for beauty-specific benefits compared to marine collagen.
Key Benefits:
Supports joint health and flexibility
Promotes muscle recovery and bone strength
Improves skin elasticity and hydration
Marine Collagen: The Beauty Booster
Marine collagen is sourced from fish skin and scales, and it’s loaded with type I collagen—the main type found in your skin, hair, and nails. What’s special about marine collagen is its smaller particle size, making it easier for your body to absorb. If your main focus is glowing skin, luscious locks, and strong nails, marine collagen is the way to go. Plus, it’s a great option if you prefer something lighter and more bioavailable.
Key Benefits:
Enhances skin hydration and reduces fine lines
Strengthens hair and nails
Easier for the body to absorb due to smaller peptides
Reading the Labels: What to Watch For
Not all collagen supplements are created equal, and the nutrition label can reveal a lot about the quality of the product. Unfortunately the supplement industry isn’t as tried and tested as we would hope! So it’s important you do your own research on products that actually work, and products that just look the part.
Here are a few things to keep an eye on:
Hydrolyzed Collagen (or Collagen Peptides): This means the collagen is broken down into smaller, more absorbable peptides. If it’s not hydrolyzed, your body may have a harder time utilizing it.
Additives and Fillers: Avoid products with unnecessary additives like artificial flavors, sugars, or preservatives. Pure collagen should be the star ingredient.
Sourcing Information: Look for keywords like “grass-fed” or “wild-caught” to ensure you’re getting high-quality bovine or marine collagen. Ethical sourcing matters!
Collagen Content Per Serving: Check how many grams of collagen are in each serving. Most experts recommend 5-10 grams daily for noticeable benefits.
Third-Party Testing: Certifications from independent labs can be a good sign of quality and transparency.
Absorption Matters
A common misconception is that taking more collagen automatically equals better results. But it’s not just about the amount—it’s about how much your body can actually absorb. Marine collagen, for example, is often considered more bioavailable due to its smaller peptide size. However, a high-quality bovine collagen with proper hydrolysation can be just as effective. The key is consistency and picking a product that aligns with your goals.
There are other external factors that play a role in how far your collagen supplements will go. Like how caffeine hinders the absorption of Iron and Vitamin C increases it, collagen has it’s own partners and blockers.
Factors That Support Collagen Absorption
Vitamin C: This is a must for collagen synthesis in the body. Pair your collagen supplement with a source of vitamin C (like citrus fruits, bell peppers, or a vitamin C supplement) to enhance its benefits.
Zinc: Found in foods like nuts, seeds, and shellfish, zinc is another nutrient that supports collagen production and repair.
Amino Acids: Collagen supplements already contain amino acids like glycine, proline, and hydroxyproline, but a balanced diet with protein-rich foods ensures better utilization.
Hydration: Staying hydrated improves skin elasticity and overall cellular function, helping collagen do its job more effectively.
Factors That Block Collagen Absorption
Excess Sugar: High sugar intake can lead to the formation of advanced glycation end products (AGEs), which damage existing collagen and interfere with its production.
Smoking: Smoking depletes vitamin C and creates free radicals, breaking down collagen in your skin and connective tissues.
UV Radiation: Overexposure to the sun can degrade collagen, especially in your skin, leading to premature aging.
Stress and Lack of Sleep: Cortisol, the stress hormone, can inhibit collagen synthesis and accelerate its breakdown.
Timing of Taking;
As with everything in life, there is no “right time”. Morning/evening it doesn’t really matter, just when ever you have time. I tend to take mine in the evening before bed when my body is in a more absorbing state and I can mix it i with my evening sleepy tea… the texture and flavor disappear this way. In the mornings, I’m a coffee girl through and through so I actually take all of my supplements at night due to the studied impact of caffeine and the noticeable drop in absorption of most supplements.
The Bottom Line
Whether you’re chasing glowing skin or need a little help with post-workout recovery, there’s a collagen out there for you. Bovine collagen brings the strength, while marine collagen delivers beauty benefits. Just make sure to read the labels, invest in quality, and stay consistent. Your future self will thank you!
Here are some brands that I personally recommend. Head’s up any product worth it’s money is going to taste like Sh*t, no sugar coating here I made that Promise from the start of this platform. However, once you’re over it an in the habit it just becomes no big deal.
Collagen Options
Now these are just the ones I have either used or studied for quality, absorption, quantity in dosage and general ease of use. The fact is you could pick any collagen that you feel confidently ticks the boxes above.
