Collagen hydrolysate supplements - what to look out for

Collagen hydrolysate can help improve the health of your skin, hair, nails, cartilage and joints. We have summarised everything you need to know about this special form of collagen for you here.

What is collagen hydrolysate?

Collagen hydrolysate is a protein that is obtained from collagen, an important structural protein. The protein is found in bones, skin, tendons and cartilage, among other things. Collagen hydrolysate is produced by the process of hydrolysis, in which collagen molecules are broken down into smaller peptides. Collagen hydrolysate is easily digestible and is used as a dietary supplement (usually in powder or capsule form) to support the health of skin, hair, nails and joints. It is also used as a powder in the food industry to improve the texture and stability of products such as yoghurt, sauces and baked goods.

Important to know: The protein usually comes from animal sources (mostly beef) and is therefore not suitable for vegetarians or vegans. However, there are also vegan alternatives that contain the three building blocks of protein: a mixture of essential and non-essential amino acids from which the human body can produce its own collagen. For example, the collagen drink from vitaworld.

What is the difference between collagen and collagen hydrolysate?

Collagen and hydrolysed collagen are both made from the same protein, but differ in their structure and properties.

Collagen is found as a protein in numerous tissues of the body, including the skin, bones, tendons and cartilage. It is also the main structural protein in connective tissue (the tissue that connects all other types of tissue in the body), giving it strength and elasticity. It consists of individual long protein chains that are interwoven with each other. These chains are in turn made up of different amino acids, including proline, hydroxyproline and glycine. We have summarised all the information about collagen and its effects here in another blog article about collagen in general.

Collagen hydrolysate is produced through a process called hydrolysis, in which a single protein chain is broken down into smaller protein fragments called peptides. It has the advantage that these peptides are much smaller than the original chain and can therefore be more easily absorbed by the body. Unlike collagen, collagen hydrolysate is water-soluble.

The main difference between collagen and collagen hydrolysate is that hydrolysed collagen is more easily absorbed by the body due to its smaller peptide structure and therefore has a higher bioavailability than collagen. Due to its effect, it is therefore often used as a dietary supplement to promote the health of skin, hair, nails and joints.

What types of collagen are there?

There are different types of collagen, all of which fulfil different functions:

Type I: This type of collagen is most abundant in the human body and is found in skin, bones, tendons and other connective tissues.

Type II: This type of collagen is mainly found in cartilage and joints, where it supports structure and elasticity. It contributes to good joint health and can help to combat joint pain and relieve inflammation.

Type III: This type of collagen is found in the internal organs, blood vessels and muscles and ensures good flexibility and elasticity of the tissue in these areas.

Type IV: Is part of the basement membranes that support and protect the cells and tissues in the body.

Other types of collagen, such as Type V and Type X, are only found in smaller quantities in the body.

Which foods contain collagen?

Collagen is a protein found in many animal products:

Bone broth is made by boiling animal bones, often from beef or chicken, and naturally contains collagen.
The skin and cartilage of animals, especially pork and beef skin and chicken feet, are rich in collagen.
Red meat from cattle and poultry also contain collagen, especially in the cartilaginous and tendon-rich areas.
Fish skin, especially from wild fish, and shellfish also contain collagen.
Eggs contain the protein proline, which is needed for the production of collagen.

How much hydrolysed collagen should you take per day?

The recommended dosage of collagen hydrolysate powder or capsules depends on the brand and the product in question. It is important to follow the instructions on the packaging of the product exactly and stick to the recommended dosage for optimal effect.

It is usually recommended to take between 2.5-15 grams of hydrolysed collagen per day to support the health of skin, hair, nails and joints. However, a lower dosage may be sufficient, depending on the product, individual needs and body weight.

What to look for when buying collagen hydrolysate supplements

When buying, you should consider the following:

Type of collagen: There are different types and not all are equally effective for all applications. Type I and III collagen are most commonly found in supplements and are best for supporting skin, hair and nails, while type II collagen is favoured for supporting joint health thanks to its effects.

Origin and quality: Make sure the collagen comes from a reliable and trustworthy source, ideally from cattle or wild fish. The processing and purity of the collagen should also be checked.

Additional ingredients: Some collagen hydrolysate products may also be fortified with vitamins, minerals and other nutrients. Make sure you check the list of ingredients to ensure that the product is suitable for your specific needs and will not cause allergic reactions.

Form of collagen hydrolysate: Supplements are available in various forms, including powders, capsules, tablets and liquids. Choose a form that is easiest for you to take.

Recommendations and customer reviews: Read reviews from other users to find the best product.

Is collagen hydrolysate also available to drink?

Yes, hydrolysed collagen is also available as an ingredient in special drinks. This type of drink is often enriched with other nutrients and vitamins. Collagen is also often available as a powder specifically for collagen drinks. vitaworld currently has two drinks on offer:the collagen drink Currantand a vegan alternative, the
Beauty Collagen Formula Vegan.

Collagen drinks can be an easy and convenient way to integrate collagen hydrolysate into your diet. However, it is important to read the ingredient information carefully and stick to the recommended dosage.

What happens when you take collagen hydrolysate every day?

Taking collagen hydrolysate every day can have positive effects on the health of your skin, hair, nails and joints.

Collagen hydrolysate is rich in amino acids such as glycine, proline and hydroxyproline, which are important building blocks for the synthesis of collagen in the body. The benefit of taking supplements is that the body may be able to produce more collagen, which can help improve skin elasticity, reduce wrinkles and also improve hair and nail health [1].

There is also evidence that collagen hydrolysate may help to improve joint health and reduce joint pain [2,3]. However, it is important to note that the effect of collagen hydrolysate on health can be different for each person and factors such as age, lifestyle, gender and diet will naturally influence this. Always follow the manufacturer's dosage recommendations and discuss the use of collagen supplements with your doctor.

How long does it take for collagen to work?

The time it takes for collagen or collagen hydrolysate to start working can vary from person to person. Some people report positive effects on skin elasticity, hair growth, nail health and joint function after just a few weeks. Others may take longer to notice changes.

In a clinical study of women aged 35-55 years, a significant improvement in skin hydration and wrinkle reduction was seen after just 4 weeks of taking collagen peptides (another name for collagen hydrolysate). Another study of women aged 40-60 found that after 12 weeks of taking collagen hydrolysate, there was a significant improvement in skin firmness and elasticity [4].

How should you take collagen hydrolysate to increase its effectiveness?

The recommended dose for collagen hydrolysate may vary depending on the brand and product. It is important to follow the instructions on the product's packaging exactly and stick to the recommended dosage.

To increase the effectiveness of collagen hydrolysate, it should be taken on an empty stomach or between meals. This is because food, especially protein-rich food, can impair the absorption of collagen hydrolysate. It is equally important to drink enough water to aid the digestion and absorption of collagen hydrolysate. The German Nutrition Society recommends at least 1.5 litres of water per day [5].

What time of day is best to take collagen hydrolysate?

There is no specific time of day when it is best to take collagen hydrolysate. However, it should be taken between meals to improve absorption.

Can you lose weight with collagen hydrolysate?

Collagen is an important component of connective tissue and can help improve skin texture and elasticity, promote hair growth and nail health, and support joint health. However, there is no direct link between collagen intake and weight loss.

Can collagen hydrolysate help with water retention?

Water retention, also known as oedema, can be caused by hormonal changes, injury or certain medical conditions. Collagen hydrolysate is not usually recommended for the treatment of water retention.

However, there is some evidence that collagen hydrolysate may be able to help improve the health of blood vessels and connective tissue, as collagen as a protein is an important component of connective tissue and other types of tissue, which could help reduce the symptoms of oedema. If you suffer from water retention, you should consult your doctor to determine the cause and discuss appropriate treatment options.

Can collagen hydrolysate be harmful?

Collagen hydrolysate is generally considered safe and there are no known adverse health effects when taken in the recommended doses. There are also no known drug interactions [6].

However, it is always advisable to speak to a doctor before taking any dietary supplements.

Some people may be allergic to certain types of collagen. It is therefore important to pay close attention to any physical changes when taking the product for the first time and to stop taking it as soon as an allergic reaction occurs. Overall, however, collagen hydrolyzate is well tolerated and is taken by many people without any problems.

How to boost the body's own collagen production?

Vitamin C is an important nutrient for collagen production. Vitamin C is required to promote the formation of collagen by activating enzymes involved in the conversion of proline into hydroxyproline, one of the main components of collagen.

Without sufficient amounts of vitamin C, the body cannot produce enough collagen. A lack of vitamin C can therefore lead to reduced collagen formation and affect the health of skin, hair, nails and joints. Foods such as citrus fruits, peppers, kiwi, broccoli and spinach are rich in vitamin C.

Sources

[1] https://www. ncbi.nlm.nih.gov/pmc/articles/PMC6835901/
[2] https://pubmed.ncbi.nlm.nih.gov/18416885/
[3] https://pubmed.ncbi.nlm.nih.gov/22500661/
[4] https://www.ncbi.nlm.nih. gov/pmc/articles/PMC8824545/
[5] https://www.verbraucherzentrale.de/wissen/lebensmittel/gesund-ernaehren/wie-viel-sollte-man-am-tag-trinken-24202
[6] https://medlineplus.gov/druginfo/natural/1606.html

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