Which collagen is best absorbed by your body?
There are 3 important points that influence the absorbability of collagen in your body, or the bioavailability. We will discuss it further in this blog!
What does collagen bioavailability mean?
Bioavailability refers to how food - in this case collagen - can be absorbed and used by the body. This determines its effectiveness in the body. A high bioavailability means that it can be better absorbed and used in the body.
1. Choose a Source
To give you an idea of the types of collagen and what it can do for you, here's an overview of the most well-known sources of collagen.
- Bovine collagen (cow or beef): Bovine collagen comes from cows, mainly from the skin, bones and muscles. It mainly consists of type 1 and 3 collagen, which are the most abundant types in the human body. Bovine collagen provides glycine and proline and is therefore useful for the production of creatine, building muscle and supporting the body to make its own collagen.
- Chicken Collagen: Chicken collagen mainly consists of type 2 collagen, which is the best type for building cartilage. This makes it a good choice for joint health, especially since this source also contains chondroitin sulfate and glucosamine sulfate, both of which also have an anti-aging effect.
- Fish Collagen: Fish collagen has been shown to be the easiest to absorb into the body. It mainly contains type 1 collagen, with the amino acids glycine, proline and hydroxyproline. Because type 1 is found everywhere in the body, fish collagen has been linked to benefits for the skin, joints, vital organs, blood vessels, digestive system and bones. Hydroxyproline is an important part of the so-called collagen triple helix. A reduced level of hydroxyproline is associated with joint breakdown and thus the signs of aging.
Why isn't vegan collagen mentioned?
Collagen is always of animal origin. There are vegan collagen boosters available, but this is different from collagen. These collagen boosters are intended to stimulate the natural production of collagen in your body, but do not contain collagen.
Is fish collagen better than bovine or pork collagen?
While all animal sources of collagen have health benefits, fish collagen is known to have the best absorption and bioavailability. This is because the particles are smaller and have a lower molecular weight compared to collagen from other animal sources. Fish collagen is absorbed into the body up to 1.5 times more efficiently which means it enters the bloodstream faster.
2. Choose Collagen with Added Vitamin C
Some collagen supplements contain added vitamin C. Vitamin C stimulates natural collagen production in your body and helps to keep existing collagen in top shape. Vitamin C has a positive effect as an anti-aging product and a higher intake has been associated with a lower risk of wrinkles and skin dryness.
3. Choose Hydrolyzed Collagen
To make your collagen supplement work better, it is good to choose a supplement with hydrolyzed collagen.
What is Hydrolyzed Collagen?
In hydrolyzed collagen, the protein fibers are broken down into so-called peptides. This makes the particles smaller and is absorbed faster and better into the body. A clinical study by the International Society of Dermatology found that taking hydrolyzed collagen for 90 days is effective in reducing skin aging as it reduces wrinkles and improves skin elasticity and hydration.
