As we age, our body’s natural collagen production decreases. This decline can lead to sagging skin, wrinkles, thinning hair, and joint pain. That’s where collagen supplements come into play. But what should you look for when choosing a collagen supplement? Let’s take a closer look.
1. Which Type of Collagen Is Right for You?
Collagen exists in different types in the body, and each type serves a unique purpose.
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Type I and III Collagen: Best for skin, hair, nails, and bone health.
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Type II Collagen: Supports joint and cartilage health.
If your goal is to achieve younger-looking skin, you should choose products that contain Type I and III collagen.
2. Choose Hydrolyzed Collagen (Collagen Peptides)
Collagen molecules are large in size. To be absorbed more easily by the body, they need to be in “hydrolyzed” form, meaning they are broken down into smaller peptides.
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Collagen peptides are absorbed better in the small intestine and enter the bloodstream more effectively.
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This form of collagen typically shows its effects after 8–12 weeks of regular use.
3. Pay Attention to Ingredients and Additives
Some collagen supplements may contain unnecessary sweeteners, preservatives, or added sugars.
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Choosing sugar-free and clean-label products is more beneficial for skin health.
4. What Should the Daily Dose Be?
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Scientific studies show that a daily intake of 2.5 to 10 grams of collagen is sufficient.
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Always check the label to make sure the product contains an effective dosage.
5. Reliable Brand and Certified Products
When purchasing a collagen supplement, ensure that the manufacturer:
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Is approved by the Ministry of Agriculture and Forestry (for Turkey-based products),
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Or, if it's an international product, is approved by authorities like EFSA (European Food Safety Authority) or FDA (U.S. Food and Drug Administration).
6. Consider the Source of Collagen
Collagen supplements are typically sourced from:
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Bovine (cow),
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Marine (fish),
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Pork (pig).
Marine collagen is often preferred for skin health due to its small molecular size and easier absorption. Fish collagen peptides have high homology with human collagen and are considered safe, stable, and highly bioavailable throughout the gastrointestinal tract.
