What Should I Take with Collagen?

The evidence says, collagen may improve your hair. As the body’s most abundant protein, collagen gives structure to many parts of the body, including... hair! Because the amount of collagen you produce significantly decreases as you age, collagen supplements have been the focus of combatting structural losses, such as hair health. Let’s review how collagen can support your hair, including whether it helps with hair growth. Collagen has amino acids that help build the hair. Although there are not a lot of human studies on the use of collagen to increase hair growth directly, it has been shown the collagen helps to build the protein necessary for creating hair. Hair is made up of keratin (a protein). To make keratin the body needs proline. Collagen (being primarily made of proline, glycine and hydroxyproline), can provide your body with the building blocks for hair. Collagen may be useful in age-related hair thinning. The quality of your hair can be attributed to the health of the hair follicle itself. This is tied into the fact that collagen contributes to the elasticity and strength of the dermis (mid-layer of the skin). As you age, the cells in the dermis lose their elasticity due to the loss of collagen. Since the dermis also contains the root for each hair, maintaining a healthy dermis is key to hair strength. Since hair grows out of skin, and collagen supports skin health, helping improve the strength of your skin cells can in turn contribute to decreased hair thinning and potential better growth. Which collagen is best for hair? Collagen types 1 and 3 have been found in hair follicles. Therefore, supplementing with hydrolyzed collagen peptides that offer both types are best. Enhanced Collagen Original made from bovine collagen contains both types. Maximize your hair health If you’re interested in strengthening your hair, it’s a good idea to couple it with hair focused supplements. Enhanced Collagen Pure Beauty - combines Canada's #1 Collagen Powder* rich in type 1 and 3 collagen peptides, blended with hyaluronic acid, vitamin C, zinc and silica to maximize hair and skin health. Specifically, silica can help to strengthen hair and prevent hair loss. Hair Plus - combines five potent ingredients to improve the nutrient content and availability required to strengthen the health of your hair, including: Ginkgo Biloba, Horsetail Extract, Grape Seed Extract, Fo-Ti Powder, and Barley Juice Extract. This article has been fact checked.

There’s Different Types of Collagen? Collagen has become one of the most talked-about nutrients in the health, fitness, and beauty industries. Why? Because collagen is an essential protein. In fact, it is the most abundant protein in the human body, making up about 30% of total protein mass. Collagen is found in our bones, connective tissues such as joints, ligaments, and cartilage, muscles, hair, skin, nails, and even blood vessels. While collagen is important for many reasons, its primary role is providing strength and structure. Think of collagen as the glue that holds your body together. Collagen peptides help give skin its elasticity, shape, and joint structure. This helps explain why there are many different types of collagen, with over 16 identified so far. When it comes to collagen supplements, the most commonly discussed types are Type 1, Type 2, and Type 3 collagen. Collagen supplements are available in several forms, including hydrolyzed collagen (collagen peptides powder, collagen powder, collagen capsules, or liquid form), gelatin, and undenatured collagen. Among these, hydrolyzed collagen peptides are generally the easiest for the body to absorb and use. Type 1 Collagen Where is it found? Type 1 collagen is found in hair, skin, and nails and is the most abundant type of collagen in the body, making up around 90%. It is also present in bones, where it accounts for roughly 40% of the bone matrix, as well as in ligaments. Sources of Type 1 collagen include marine collagen and bovine collagen. What does it do? Type 1 collagen plays a major role in skin elasticity, strength, and anti-aging support. It contributes to the firmness and structure of the skin and may help reduce the appearance of wrinkles and loss of elasticity, including cellulite. Products with Type 1 Collagen Peptides All our Enhanced Collagen products contain Type 1 and 3 collagen, sourced from grass-fed bovine with no hormones or antibioticsMarine Collagen Powder made from fish scales containing only Type 1 collagenLiquid Marine Collagen with Biotin and Vitamin C is marine collagen in liquid form with beauty-boosting ingredientsSalmon Collagen Capsules derived from the skin of wild salmon, rich in Type 1 collagen onlyEffervess tablets made with marine collagen and vitamin CBeef Bone Broth rich in Types 1 & 3 collagen Type 2 Collagen Where is it found? Type 2 collagen is found in connective tissues such as joints, ligaments, and cartilage. Chicken is known to be particularly high in Type 2 collagen. What does it do? Type 2 collagen helps maintain the structure of cartilage and bones. As collagen naturally declines with age and environmental factors like UV exposure or smoking, connective tissues can weaken, which may contribute to joint discomfort and osteoarthritis. Products with Type 2 Collagen Peptides Biocell Collagen derived from chicken cartilage (sternum) rich in Type 2 collagen, with added hyaluronic acid and chondroitin sulfate for joint supportChicken Bone Broth containing Type 2 collagen and essential glycosaminoglycans (GAGs) that support connective tissue Type 3 Collagen Where is it found? Type 3 collagen is another abundant form found alongside Type 1 collagen fibers. It appears in reticular fibers throughout the body, including bones, muscles, organs, blood vessels, tendons, and connective tissues. What does it do? Type 3 collagen supports skin elasticity, circulation, healthy bone matrix, nail strength, and hair thickness. Together with Type 1 collagen, it plays a major role in skin structure and anti-aging benefits.  Products with Type 3 Collagen Peptides Enhanced Collagen is the #1 selling Collagen Powder in Canada and is made with grass-fed bovine collagen, antibiotic and hormone free, offering both Type 1 and 3 hydrolyzed collagen peptides. Try any of our products with Enhanced Collagen Beef Bone Broth is also an excellent source of Type 3 collagen and contains essential minerals, hyaluronic acid, chondroitin, and glucosamine. What Types of Collagen Do You Need? Now that you understand the different types of collagen, you may be wondering which collagen supplement is right for you. Start by choosing hydrolyzed collagen peptides for optimal absorption. Select your collagen based on your health goals: a) For beauty, bone, and joint health, Types 1 and 3 are ideal.b) For joint and ligament support, Type 2 collagen from bone broth or cartilage-based sources may be helpful. Choose the format that fits your lifestyle, whether powder, capsules, or liquid. If you would like to supplement with all three types of collagen, that is perfectly acceptable. Collagen also provides 17 additional beneficial amino acids. Have more questions? Talk to our experts about product recommendations.

What you need to know about collagen’s role in muscle mass. You may have heard that collagen is the most abundant protein in the human body and is a key component of all connective and fibrous tissue, including muscle, bone, cartilage, tendons, ligaments, blood vessels, hair, and skin (1). Collagen is vital for muscle health, because it accounts for up to 10% of the total mass of skeletal muscle tissue in the body (2). Because working out involves increasing muscle mass, let’s explore why collagen becomes important. Does collagen play a role in exercise? We have long understood that exercise causes stress and micro-trauma to working muscles and connective tissue (tendons, ligaments, fascia, etc.). The higher intensity the exercise, the higher the impact on the muscles. This micro-trauma is necessary and valuable; it is the primary driver that directs the body to build more muscle mass and to increase strength. However, repair of micro-trauma, and increasing muscle mass and strength is only possible if the correct protein and amino acid building blocks are available in adequate amounts. Extensive research has shown that ensuring adequate protein intake has a large positive impact on muscle repair and growth (3). What amino acids do you need for muscle growth? The essential amino acids most required for muscle growth and repair are leucine, isoleucine, valine and glutamine, all of which are found in all animal sources of collagen (4). As a great animal-based source of protein, collagen is a helpful addition to an athlete’s diet. Research comparing the use of animal and plant-based sources of protein in athletes has shown that equivalent amounts of a carbohydrate or soy-based protein supplement does not have as marked of an impact as animal-based protein on post-workout muscle building (5). Collagen is also high in the amino acids proline and glycine, which are particularly important for the strengthening and repair of tendons and ligaments. They may also help decrease the likelihood of exercise-induced injury (3). Collagen increases muscle with training. The research has found that collagen peptide supplementation in combination with resistance training has helped body composition by both increasing muscle strength and the loss in fat mass (7)(8). So whether you are working out for weight loss, or increasing muscle mass, supplementing with collagen can make a big difference than when just resistance training alone (9). How can I incorporate collagen into my post-workout routine? The standard daily protein requirements for most people are 1-1.5g/kg of body weight per day, although research shows increasing it up to 1.6-2.0g/kg per day can be beneficial in individuals doing more significant resistance training. It’s important to remember that many people, these days, are mindful of increasing their protein intake. When adequate daily protein is consumed, research shows that a moderate post-workout dose of protein is sufficient to promote muscle repair. Studies vary, but the suggested dose is between 6 and 20g of protein, taken 1-3 hours post workout (6). NOTE: You don’t need to be a high-level athlete in order to benefit from collagen supplementation. Organika's Enhanced Collagen Original or a Plant-Based Collagen Booster are excellent sources of amino acids. When used in combination with a whole foods diet including high quality protein, collagen is useful for anyone who is trying to build muscle, enhance their recovery and prevent injury. Dr. Jessica Eastman is a licensed and registered Naturopathic Doctor in clinical practice in Vancouver BC, an experienced faculty member at the Institute of Holistic Nutrition, and the founder of Thrive Clinical Mentorship. Jessica strongly believes in integrative medicine and the value of a supportive community where patients, clients and clinicians can work together. REFERENCES Sibilla, S., Godfrey, M., Brewer, S., Budh-Raja, A., & Genovese, L. (2015). An overview of the beneficial effects of hydrolysed collagen as a nutraceutical on skin properties: Scientific background and clinical studies. The Open Nutraceuticals Journal, 8(1), 29-42. Gillies, A., Lieber, R. (2011). Structure and function of the skeletal muscle extracellular matrix. Muscle Nerve, 44(3): 318-331. Wells, D. (2009). The post-workout protein puzzle: which protein packs the most punch? Strength and Conditioning Journal, 31(1): 27-30. Gauza-Wiodarczyk, M., Kubisz, L., Wiodarczyk, D. (2017). Amino acid composition in determination of collagen origin and assessment of physical factors effects. International Journal of Biological Macromolecules, 104(Pt A):987-991. Philips, S. (2011). The science of muscle hypertrophy: making dietary protein count. Proceedings of the Nutrition Society, 70(1): 100-103. Schoenfeld, BJ., Aragon, AA., Krieger, JW. (2013). The effect of protein timing on muscle strength and hypertrophy. Journal of the International Society of Sports Nutrition, 10(53). Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015 Oct 28;114(8):1237-45. Kirmse M, Oertzen-Hagemann V, de Marées M, Bloch W, Platen P. Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men. Nutrients. 2019 May 23;11(5):1154. Oertzen-Hagemann V, Kirmse M, Eggers B, Pfeiffer K, Marcus K, de Marées M, Platen P. Effects of 12 Weeks of Hypertrophy Resistance Exercise Training Combined with Collagen Peptide Supplementation on the Skeletal Muscle Proteome in Recreationally Active Men. Nutrients. 2019 May 14;11(5):1072.