Here’s what dietitians have to say about this trendy supplement.
You’ll never have to wonder what’s actually legit or what to skip again.
You see collagen supplements everywhere.
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Collagen supplements come in powders, capsules, gel-caps, tablets, gummies, and liquid form.
Lately, liquid collagen, in particular, has been touted on social media for its benefits.
But is this form the preferred way to get collagen?
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Read on to learn what dietitians have to say.
So, What Is Collagen, Anyway?
pop in IV is primarily found in the basement layer of the skin, acting as a structural component.
Do Collagen Supplements Work?
They usually contain just a few amino acids that are then absorbed through the gastrointestinal tract.
But, do they work?
It also may impactbonesby increasing bone mineralization and strengthening them.
Research alsohas suggestedcollagen supplementation may benefitjointsby decreasing pain or discomfort and increasing mobility and joint function.
It can even offerdigestive supportincluding addressing GERD and bloating, Blatner says.
Is Liquid Collagen Better Than Other Forms?
Collagen comes in powders, capsules, gel-caps, tablets, gummies, and liquids, Ruth says.
Some online sources claim liquid collagen is absorbed better than the powdered form.
However, we don’t have any scientific evidence to prove this.
The question isnt really about liquid versus powder, adds Blatner.
It really is a question of native collagen versus hydrolyzed collagen (also known as collagen peptides).
Hydrolyzed collagen comes in powder or liquid, and either can be a good choice, she adds.
Just add hydrolyzed collagen or collagen peptide powder to any of your favorite drinks.
Making it yourself may not be as convenient as buying it already in liquid form, though.
“The only collagen forms that likely are not worth it are gummies and capsules.
For most brands it takes a big, big handful of them to get an adequate dose.
Are There Any Downsides to Taking Collagen?
While there are many potential benefits to taking collagen, it may not be for everyone, Gans says.
Since collagen comes from an animal source, it isnot suitable for vegansor vegetarians.
Keep in mind, too, that plant-based collagen is not a thing.
If you see that on a label, just know that its marketing.
Here are some other downsides to consider.
“Thats why existing data on the topic of collagen can seem confusing,” she says.
“There may be a benefit to taking collagen post-exercise for muscle synthesis compared tonottaking a supplement at all.
But what dietitians do not recommend is relying on it as your main protein option.
This, of course, comes with a cost to maintain the regimen.
So its best for these groups to avoid it until further studies are available.
You also shouldlook for supplementsthat have third party certifications.
These companies verify that what the company claims is in the supplement is truly there.
You also should look for products that offer full transparency about the ingredients in their products.
In other words, avoid those that contain “proprietary” blends, she says.
Powders and liquids, for example, can be easily incorporated into foods and beverages.
There also are different flavors of collagen and so many ways to enjoy it, says Ruth.
Eating foods that support collagen production can also be very helpful.
