Best Way To Ingest Collagen

Collagen supplementation has gained popularity for its potential benefits on skin health and other physiological functions. This article synthesizes current research to determine the most effective way to ingest collagen.

Oral Collagen Peptides for Skin Hydration

Skin Hydration and Natural Moisturizing Factor (NMF)

Oral supplementation of collagen peptides (CPs) has been shown to improve skin hydration significantly. A study involving 99 healthy Japanese women aged 35-50 years demonstrated that daily ingestion of 1 or 5 grams of CPs for 12 weeks increased the water content in the stratum corneum (SC) and epidermis while decreasing transepidermal water loss (TEWL). This improvement in skin hydration is attributed to an increase in the level of natural moisturizing factor (NMF) in the SC, which helps maintain skin moisture.

Dosage and Duration

The study indicated that both 1 gram and 5 grams of CPs were effective, suggesting that even a lower dose can yield significant benefits over a 12-week period. This makes oral collagen peptides a convenient and effective option for improving skin hydration.

Bioavailability of Collagen Tripeptides

Enzymatic Stability and Intestinal Permeability

Collagen tripeptides (CTPs), particularly those containing Gly-Pro-Hyp (GPH) and Pro-Hyp (PH), have been identified as highly bioavailable forms of collagen. Research shows that these peptides are stable in gastrointestinal fluid and rat plasma for up to 2 hours, and GPH can be transported across the intestinal cell monolayer. This stability and permeability suggest that CTPs are efficiently absorbed into the bloodstream, making them a potent form of collagen supplementation.

Source and Preparation

CTPs prepared from fish scales using collagenase from nonpathogenic Bacillus bacteria have demonstrated higher absorption rates and plasma levels compared to high molecular weight collagen peptides (H-CP). This indicates that the source and preparation method of collagen can significantly impact its bioavailability and effectiveness.

Conclusion

Oral ingestion of collagen peptides, particularly in the form of collagen tripeptides, appears to be the most effective method for improving skin hydration and ensuring high bioavailability. Daily supplementation with 1 to 5 grams of collagen peptides can significantly enhance skin moisture by increasing the natural moisturizing factor in the stratum corneum. Additionally, collagen tripeptides derived from fish scales offer superior absorption and stability, making them an excellent choice for oral collagen supplementation.

Best way to ingest collagen

Summary

Not a yes or no question