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by Emma Mattison – NASM, CPT, CNC and Functional Aging Specialist
*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read full privacy policy here.
Collagen, the vital protein responsible for the health of our skin, hair, nails, and bones, naturally declines as we age, leading to visible signs of aging and reduced joint mobility. However, scientific advancements have introduced various collagen supplementation options to rejuvenate and support our bodies. This guide explores popular collagen sources' benefits and recommended dosages: fish (marine), bovine, and alternatives like chicken and porcine collagen.
Tailored for discerning adults aged 40 and above, this article equips you with the knowledge to make informed choices for your specific needs. Remember to consult with a healthcare provider before starting any new supplement regimen. Let's uncover the secrets of age-defying wellness and embrace a brighter, more youthful future together.
Important note: collagen peptides (collagen protein) are NOT the same as "protein powder." Collagen protein assists in joint and bone, skin, hair and nails, and connective tissue health but does not significantly contribute to muscle protein synthesis (growing muscle.) I have separate articles on that, so please browse my blog articles! Alright, let's get into it.
Fish (Marine) Collagen:
Fish peptides, primarily derived from Type I collagen, hold tremendous potential for improving skin, hair, nail, and bone health. These peptides offer unique advantages, such as smaller particle size for enhanced absorption, making them particularly ideal for skincare and beauty benefits. With a recommended daily dosage of 5 to 10 grams, fish peptides provide a viable alternative for those seeking collagen supplementation while avoiding beef for dietary or religious reasons. Uncover the remarkable benefits of fish peptides and unlock a world of improved vitality and well-being.
Primarily Type I collagen, beneficial for skin, hair, nail, and bone health (Geahchan et al., 2022).
More efficiently absorbed due to smaller particle size; ideal for skin and beauty benefits (Geahchan et al., 2022).
Recommended dosage: 5 to 10 grams per day (Asserin et al., 2015).
A good alternative for individuals who avoid consuming beef for dietary or religious reasons.
Here's a great brand to try:
Geahchan, S., Baharlouei, P., & Rahman, A. (2022). Marine Collagen: A Promising Biomaterial for Wound Healing, Skin Anti-Aging, and Bone Regeneration. Marine drugs, 20(1), 61. https://doi.org/10.3390/md20010061
Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of cosmetic dermatology, 14(4), 291-301. https://doi.org/10.1111/jocd.12174
Bovine Collagen:
Bovine collagen, derived from cattle, holds immense promise for improving various aspects of our well-being, including skin, hair, nail, and bone health. As a rich source of collagen types I and III, bovine collagen offers unique advantages for supporting and rejuvenating our bodies. With its recommended daily dosage, bovine collagen provides a reliable option for collagen supplementation, making it an excellent choice for individuals seeking optimal health benefits. Discover the transformative power of bovine collagen and embark on a journey towards revitalized vitality and well-being.
Rich in Types I and III collagen, beneficial for skin health, building muscle, and repairing body tissues (Wang, 2021).
Often recommended for supporting joint and gut health and enhancing athletic performance (Abrahams et al., 2022; Clark et al., 2008).
Recommended dosage: Dosages vary at 1.5 to 3 grams daily (Wang, 2021), or 10 grams 2x a day [20 grams total] (Abrahams et al., 2022)
There are a LOT of bovine-based collagen peptide brand out there.
Here are two popular (and reliable) bovine-based brand to try:
Wang H. (2021). A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers, 13(22), 3868. https://doi.org/10.3390/polym13223868
Abrahams, M., O'Grady, R., & Prawitt, J. (2022). Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR formative research, 6(5), e36339. https://doi.org/10.2196/36339
Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., Deitch, J. R., Sherbondy, P. S., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current medical research and opinion, 24(5), 1485–1496. https://doi.org/10.1185/030079908x291967
Other Sources of Collagen:
Chicken peptides have emerged as a promising solution for promoting skin, hair, nail, and bone health. Derived from collagen, these peptides offer unique benefits and are especially known for their positive effects on the body. With their recommended daily dosage, chicken peptides provide an alternative option for collagen supplementation, making them suitable for individuals who prefer not to consume beef due to dietary or religious reasons. Explore the potential of chicken peptides and embrace their transformative power in enhancing your overall well-being.
Chicken Collagen: A good source of Type II collagen, suitable for supporting joint health. Can help with conditions like arthritis (Barnett et al., 1998). Recommended dosage: typically around 2 grams per day (Crowley et al., 2009).
Here's my favorite chicken-based brand to try:
Barnett, M. L., Kremer, J. M., St Clair, E. W., Clegg, D. O., Furst, D., Weisman, M., Fletcher, M. J., Chasan-Taber, S., Finger, E., Morales, A., Le, C. H., & Trentham, D. E. (1998). Treatment of rheumatoid arthritis with oral type II collagen. Results of a multicenter, double-blind, placebo-controlled trial. Arthritis and rheumatism, 41(2), 290–297. https://doi.org/10.1002/1529-0131(199802)41:2<290::AID-ART13>3.0.CO;2-R
Crowley, D. C., Lau, F. C., Sharma, P., Evans, M., Guthrie, N., Bagchi, M., ... & Bagchi, D. (2009). Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee: a clinical trial. International journal of medical sciences, 6(6), 312. https://doi.org/10.7150/ijms.6.312
Porcine Collagen: Similar to bovine collagen and contains Types I and III. An alternative for those who cannot consume beef products but don't mind other animal sources (Shoulders & Raines, 2009). Dosage recommendations vary, but they generally align with those for bovine collagen.
Here's a Pork-Based Recommendation to try:
Shoulders, M. D., & Raines, R. T. (2009). Collagen structure and stability. Annual review of biochemistry, 78, 929-958. https://doi.org/10.1146/annurev.biochem.77.032207.120833
It's important to note that everyone's response to supplementation can be different, so these dosage suggestions are general and may not suit everyone. Always consult a healthcare provider before starting any new supplement regimen to ensure it's appropriate and safe for your specific health needs.
Conclusion
Collagen supplementation offers a remarkable opportunity for individuals aged 40 and above to enhance their health and embrace the fullness of life. Whether you choose fish, bovine, or alternative collagen sources, the benefits are within reach. Remember to consult with a healthcare professional before starting any new supplements. By combining the right collagen type, dosage, and holistic self-care, you can embark on a transformative path towards rejuvenation and fulfillment. Embrace the potential within you, reclaim your vitality, and experience a vibrant and fulfilling life. Regardless of age, collagen empowers you to radiate confidence, strength, and natural beauty. Cheers to embracing the power of collagen for a brighter, more youthful future!
Book Your Free 15-Minute Phone Consultation with Emma Mattison!
If you're ready to take your fitness to the next level, schedule a free 15-minute phone consultation with me, Emma Mattison. During this consultation, we can discuss your fitness goals, assess your current fitness level, and create a personalized plan to help you improve your fitness and functional health.
But that's not all! As a special offer, I'm providing a free functional fitness course to jumpstart your journey. This course will introduce you to various exercises and training techniques to enhance your overall functional fitness and complement your aerobic base training.
Invest in yourself today and experience the transformative power of improving your aerobic base. Take the first step by scheduling your free consultation and claiming your free functional fitness course. Let's work together to achieve your fitness goals and unlock your full potential!
Please note: The information provided in this article is for educational purposes only and does not substitute professional medical advice. Consult with your healthcare provider or a certified fitness professional before starting any new exercise program.
Schedule your FREE 15-Minute Phone Consultation and claim your FREE Functional Fitness Course with Emma Mattison! Click here to book now!
You can also email me at info@myzeniverse.com
About the Author
Hi! I'm Emma Mattison. I'm a NASM certified personal trainer, nutrition coach, stretch & flexibility coach, pranayama breathwork guide, holistic nerd, and lover of birds & music! I specialize in functional fitness for older adults, and those with conditions such as fibromyalgia, arthritis, and multiple sclerosis. Scientific literature is fun to me, and my goal is to make it understandable and fun for you!
I am driven to share knowledge I find fascinating & transformative with my clients, and the world. Everyone has the power to take their health into their own hands!
My love for fitness and true discovery of health started with helping my best friend – who I can now call my husband! Today, I couldn't do any of this as smoothly and enjoyably as I do now without him! Check out our YouTube, MyZeniverse! He literally edits and films everything. He's editing the next YouTube video next to me right now, as we speak! Check it out, and give it a like if it's helpful! 😊😊
References
Abrahams, M., O'Grady, R., & Prawitt, J. (2022). Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Formative Research, 6(5), e36339. https://doi.org/10.2196/36339
Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology, 14(4), 291-301. https://doi.org/10.1111/jocd.12174
Barnett, M. L., Kremer, J. M., St Clair, E. W., Clegg, D. O., Furst, D., Weisman, M., Fletcher, M. J., Chasan-Taber, S., Finger, E., Morales, A., Le, C. H., & Trentham, D. E. (1998). Treatment of rheumatoid arthritis with oral type II collagen. Results of a multicenter, double-blind, placebo-controlled trial. Arthritis and Rheumatism, 41(2), 290–297. https://doi.org/10.1002/1529-0131(199802)41:2<290::AID-ART13>3.0.CO;2-R
Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., Deitch, J. R., Sherbondy, P. S., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485–1496. https://doi.org/10.1185/030079908x291967
Crowley, D. C., Lau, F. C., Sharma, P., Evans, M., Guthrie, N., Bagchi, M., ... & Bagchi, D. (2009). Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee: a clinical trial. International Journal of Medical Sciences, 6(6), 312. https://doi.org/10.7150/ijms.6.312
Geahchan, S., Baharlouei, P., & Rahman, A. (2022). Marine Collagen: A Promising Biomaterial for Wound Healing, Skin Anti-Aging, and Bone Regeneration. Marine Drugs, 20(1), 61. https://doi.org/10.3390/md20010061
Shoulders, M. D., & Raines, R. T. (2009). Collagen structure and stability. Annual Review of Biochemistry, 78, 929-958. https://doi.org/10.1146/annurev.biochem.77.032207.120833
Wang H. (2021). A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers, 13(22), 3868. https://doi.org/10.3390/polym13223868
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