by Gemma Delaney

A glowing woman sipping a cup of collagen-rich bone broth, surrounded by other collagen-packed food sources like citrus fruits, salmon, and organ meats.

Collagen has become the talk of the town in both sports and beauty circuits, boasting a series of benefits from healthier skin and sturdier nails to more robust bones and joints. But does it genuinely deserve all this acclaim? Are these benefits facts or just fads? Let’s dive deep into the world of collagen and determine how active women can derive benefits from this increasingly popular supplement.

The Glue That Holds Us Together: Unravelling Collagen

Being the body’s most copious structural protein, collagen essentially behaves like our internal adhesive, providing structure to bones, muscles, skin, joints, and connective tissue. Comprising primarily of glycine, proline, and hydroxyproline, collagen accounts for over a third of the body’s total proteins. The body showcases an impressive array of 28 collagen, with Types I, II and III constituting 80-90% of the total amount.

Boosting Collagen: From Food Sources to Supplements

The human body doesn’t directly absorb this large compound; it needs to break down during digestion before getting absorbed into the bloodstream. Supplements are therefore hydrolysed, meaning the long amino chains are broken into smaller peptides to make them more bioavailable. However, the dietary pathway can also considerably boost collagen levels. Consuming adequate proteins and collagens from food sources, including bone broth, pork skin, salmon, chicken, and organ meats like liver and kidneys, can help. Remember to include Vitamin C for effective collagen synthesis from ample vegetables, citrus fruits, and berries.

Collagen and Fitness

From reducing exercise-induced joint pain and the risk of deterioration to improving joint functionality, collagen showcases numerous fitness-related perks. Incorporating significant collagen amounts in your diet not only strengthens the body’s foundation but also acts as a potent antioxidant, protecting the body’s existing collagen from damage.

Collagen: Beyond Fitness and Joint Health

Supplementing with collagen doesn’t just benefit athletic women by bolstering their fitness levels or joint health. It can positively impact bone and skin health, improve muscle mass, support digestive health, accelerate wound healing, and strengthen nails. Rich in essential amino acids, it can greatly improve bone density, prevent bone loss, and enhance skin elasticity, hydration, and collagen density. Plus, for vegan readers concerned about the source, there are plenty of vegan supplements that offer the nutrients necessary to support collagen production.

Top Picks: Guide to Best Collagen Supplements

Now that you have a clearer understanding of how collagen can bolster your health and fitness regimen, perhaps you’re considering incorporating a collagen supplement into your routine. Here are a few of our top picks for your skin, joints, bones and more.

For Your Skin

Ancient+Brave’s careful blend of hydrolysed Type I collagen is a handy, dairy-free option for healthier skin. Their bovine-sourced collagen powder sachets (5g per pouch) can be easily added to workout smoothies or meals.

For Your Joints

Bulk’s unique blend of undenatured Type II collagen with vitamin C ensures your cartilages are in their prime, reducing inflammation and joint pain effectively.

For Your Bones

Diversify your collagen intake for bone health with Correxiko’s Collagen Peptides, which are doubly hydrolysed for prime efficacy and better absorption.

For Vegans

Monat’s vegan-friendly blend is an all-in-one powder enriched with glycine, L-proline, L-hydroxyproline, and L-methionine, coupled with vitamin C, B, resveratrol, silica, and hyaluronic acid.

Remember, while supplements can aid in maintaining and restoring collagen levels, they are no replacement for a healthy diet and lifestyle. Maintain a balanced diet low in sugar, abstain from smoking, and always protect your skin when exposed to the sun to preserve your collagen integrity.

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