Collagen is the most abundant protein in the human body, making up about one-third of its total protein. It serves as a primary component of skin, hair, nails, joints, bones, and connective tissue. As we age, the body begins to produce less collagen, with a decline of approximately one percent per year after the age of 25.
In this comprehensive guide, we will cover everything you need to know about collagen: its types, sources, proven scientific benefits, and how to choose the right type for your personal needs, while also explaining the potential side effects and best practices for use in the Saudi market.
What is collagen?
Collagen is a fibrous protein composed of long chains of essential amino acids, primarily glycine, proline, and hydroxyproline. The body produces it naturally, but in quantities that gradually decrease with age, sun exposure, smoking, and chronic stress.
Studies published in the U.S. National Library of Medicine indicate that women over the age of 40 lose about 30 percent of their collagen in the first five years after menopause, which explains the rapid changes in skin elasticity and thickness at that stage.
Main types of collagen
There are twenty-eight types of collagen in the human body, but five types are the most important and widespread.
Type 1
It makes up 90% of the body's total collagen. It's responsible for skin, hair, nails, bones, and tendons. This is the type of collagen most skincare products and beauty supplements focus on.
The second type
It is found primarily in cartilage and joints. It is used to treat arthritis, knee pain, and age-related joint pain.
The third type
It supports the structure of muscles, organs, and arteries. It typically works in conjunction with type 1 in the skin.
The fourth type
It supports filtration in the kidneys and fine connective tissues.
The fifth type
It contributes to the health of the eyes, hair, and placenta during pregnancy.
For women who want to improve the appearance of their skin and hair, types one and three are the most important and are the two main types in most marine collagen supplements available in the Saudi market.
Natural sources of collagen
Marine collagen
It is extracted from marine fish such as cod, tuna, and salmon. It contains primarily type I collagen and has the highest absorption rate among other collagen types. The molecules in marine collagen are smaller, making them easier to pass through the intestines and into the bloodstream.
A study published in the journal Marine Drugs indicates that marine collagen has a bioavailability rate up to twenty-five percent higher than that of bovine collagen.
Bovine collagen
It is extracted from cow hides and bones. It contains types one and three. It is cheaper than marine, but its molecules are larger, resulting in slower absorption.
Chicken collagen
It is primarily extracted from chicken cartilage and contains a second type. It is more suitable for those suffering from joint problems, not skin issues.
plant collagen
There is no such thing as true plant-based collagen, as collagen is an animal protein by nature. What is marketed as plant-based collagen is actually a collagen booster containing vitamins and minerals that help the body produce its own collagen.
Why is Korean collagen the best?
South Korea has become famous worldwide for producing high-quality collagen for several scientific and practical reasons.
Firstly, Korean factories rely on advanced enzymatic hydrolysis technology, which produces low-molecular-weight collagen peptides. These peptides are about sixty-six times smaller than regular collagen, enabling the body to absorb them more efficiently and allow them to reach the bloodstream more quickly.
Secondly, Korean manufacturers are careful to select pure marine sources such as cod and tuna from clean waters and process them according to strict health standards.
Third, most Korean collagen supplements come in comprehensive formulas that include marine collagen peptides, hyaluronic acid, biotin, vitamin C, and essential amino acids. This integrated formula ensures better results than taking collagen alone.
For example, Korean marine collagen Cosma combines all these elements in one formula specifically designed for Arab women and has gained the choice of more than six thousand customers in Saudi Arabia and the Gulf in a short period.
Scientifically proven benefits of collagen
Benefits of collagen for the skin
A study published in the Journal of Drugs in Dermatology in 2019 indicates that taking collagen supplements regularly for eight to twelve weeks resulted in:
- Increase skin elasticity by up to twenty percent
- Improve skin hydration by approximately twenty-eight percent
- Visibly reduces wrinkles and fine lines
- Improving the density of the dermis layer in the skin
Results usually appear after thirty days of regular use and reach their peak after ninety days.
Benefits of collagen for hair and nails
Collagen strengthens hair follicles from the roots and increases hair density. It also improves nail growth and reduces breakage.
A study published in the Journal of Cosmetic Dermatology found that participants who took collagen supplements for sixteen weeks experienced an increase in nail growth rate of about twelve percent and a reduction in breakage of about forty-two percent .
Benefits of collagen for joints
A study at Harvard Medical School followed 170 people with age-related joint pain. After taking type II collagen supplements for three months, the majority reported:
- Noticeable improvement in joint mobility
- A decrease in daily pain levels
- Increased ability to engage in sports activities
Benefits of collagen for bones
As we age, bone density begins to decline, especially in women after menopause. Studies have shown that regularly taking marine collagen supplements can increase bone density by up to four percent after a full year of use.
Benefits of collagen for the digestive system
Collagen contains amino acids such as glutamine and proline that contribute to repairing the intestinal lining and improving digestive health, especially for those suffering from leaky gut syndrome or chronic digestive inflammation.
Best time to drink collagen
The most common question is when to take collagen for best results. The scientific answer is that timing isn't as important as some people think. What really matters is consistency in daily intake .
However, there are three preferred times:
In the morning on an empty stomach
The body absorbs collagen better when the stomach is empty. This option is suitable for those primarily interested in the benefits of collagen for the skin.
one hour before bedtime
The body works intensively to repair cells during sleep. Taking collagen before bed provides the body with the raw materials needed for this overnight repair process.
Before or after exercise
For female athletes, taking collagen an hour before exercise helps support joints and tendons during physical activity.
How long does it take to see collagen results?
Results vary considerably depending on several factors: age, collagen type, dosage, overall health, and lifestyle. An approximate table of results is as follows:
- First two weeks: Noticeable improvement in skin hydration and nail condition
- First month: Start to see improvements in skin elasticity and hair thickness
- Second month: Noticeable improvement in fine lines and hair density
- Third month: Complete results in skin appearance and joint condition
- After the sixth month: Results stabilize and bone density improves
It's important to continue using the product for at least ninety days before judging its effectiveness. Many women abandon the supplement after only two weeks without noticing any difference, which is insufficient for real results to appear.
Collagen damage and potential side effects
Collagen is generally safe for consumption by healthy adults. However, there are some conditions and side effects that should be noted.
Common side effects
- A feeling of fullness in the stomach immediately after eating
- Minor digestive upset in the first few days
- A mild aftertaste in some products
These symptoms usually disappear within the first week of use.
Situations requiring medical consultation
- pregnant or breastfeeding women
- Those who suffer from fish allergies in the case of marine collagen