Unfortunately, collagen production declines as we age, and we’re consuming far less of it from natural sources than we used to. One remedy for that is to consume grass-fed bovine collagen. There are several types of collagen, each composed of different amino acids. The collagen from cows happens to be similar to the collagen we have in our own bodies. Three types of collagen—Type I, Type II, and Type III—comprise about 90%2 of all the collagen in the human body, and bovine collagen supplements typically contain Type I and Type III. Both types are found in the intestines as well, suggesting that they play an important role in gut health.* (Type II collagen, on the other hand, is often found in cartilage and only promotes joint health. It’s found in marine collagen, along with Type I, but marine collagen lacks the essential Type III present in bovine collagen.) What is it about Types I and III that are so special? It’s all about the amino acids. While there are 18 amino acids in bovine collagen, it’s the presence of a few key amino acids that lends the majority of the perks: glycine, proline, and hydroxyproline3. These three amino acids are crucial building blocks of collagen, tendons, and ligaments and have been shown to support health in a number of other ways, such as promoting normal inflammatory processes and supporting immune function4.* It’s important to note that bovine collagen does not contain all nine essential amino acids, so it’s not a complete protein. While it does contain amino acids that are often lacking in our modern diets, it’s still key that you get enough complete protein from other sources. Research shows that 10% to 35% of your calories should come from protein. These small units of protein are also easy for you to digest and absorb, which means the amino acids can be effective in the body.* (Here are seven tasty ways to include hydrolyzed collagen in your diet.) In one study6, 15% of women who took a supplement containing hydrolyzed Type I collagen (a type present in bovine collagen), had fewer facial lines and wrinkles after 60 days, 32% of the women had a level of photo-aging (skin damage caused by prolonged sun exposure), and 39% had supported skin moisture.* Another study7 found a hydrolyzed collagen supplement promoted skin elasticity after four weeks.* When you have a leaky gut, foreign particles like undigested food are able to enter your bloodstream and wreak havoc on your body, encouraging inflammation and upping your risk for autoimmune diseases. Since collagen is a component of the gut’s connective tissue and lining, taking collagen may help manage a leaky gut.* “For the same reasons collagen helps support and grow muscle tissue, it serves as an excellent nutrient source for rebuilding the rapidly dividing cells that line the interior of the gut,” gut expert Vincent Pedre, M.D., told mbg.* “The men who supplemented their workouts saw more fat-free mass, muscle strength, and fat loss.* Given their age, this is quite remarkable! Consistently supplementing with collagen can make your workouts stronger at any age,” Pedre said of the study.* Collagen is a concentrated source of the amino acid glycine, which helps your body produce creatine.* In turn, creatine has been shown to help support muscle mass9 and better exercise performance10.* Hydrolyzed collagen is also easier to digest than other popular proteins, like whey, making it a smart addition to your pre-workout smoothie that’s less likely to cause gastrointestinal upset.* Erratic spikes and dips in blood sugar can interfere with quality sleep, too, while collagen (which often contains around 20 grams of protein per serving) can help even those out.* In another small study, the supplement Nutrafol, which contains 1,680 mg of Type I and Type III hydrolyzed collagen, supported hair growth rate, volume, and thickness.* That said, you should definitely avoid bovine collagen if you have an allergy to beef and if you’re currently taking any medication, check with your doctor to make sure collagen won’t interfere with its effectiveness. Because bovine collagen is typically derived from cowhides, you should also consider how those cows were raised and what they were fed—both for your health and the health of the environment. Always seek out a bovine collagen supplement from an established company that sources their product from humanely raised, grass-fed, or pasture-raised cows (if they don’t call this out on their label, that’s typically a red flag). “Grass-fed collagen is the way to go,” Ariane Hundt, M.S., a clinical nutrition coach in New York City. When grass-fed, 100% organic collagen is created and it’s derived from animals that were raised in strict standards, this ensures better quality. “[It] means the animal has never been given any antibiotics, was able to forage and feed on greens, and wasn’t confined like factory animals,” Hundt explains. Just ensure yours is from an established company that sources their product from humanely raised, grass-fed, or pasture-raised cows.
