We’ve already covered the absorption and benefits of collagen in Parts 1-3. Now, let’s dive into the different forms of collagen supplements available in the market!
So, what are the various forms of low-molecular collagen products on the market?
- Hydrolyzed collagen vs. collagen peptides
- Powder vs. liquid form
- Fish collagen vs. plant-based collagen Let’s explore these distinctions!
Understanding Molecular Weight: Hydrolyzed Collagen vs. Collagen Peptides
The terms “hydrolyzed,” “low-molecular,” “peptides,” and “nano” are often used interchangeably. However, there’s no universal standard for “low-molecular” collagen, which can cause confusion.
In fact, the molecular weight varies across products. So, rather than focusing on the terminology, it’s better to distinguish collagen by its molecular weight.
When you look at collagen products, they often mention the average molecular weight. Since hydrolyzed collagen contains a mix of different-sized molecules, the product typically lists the average molecular weight.
For example, a product with an average molecular weight of 1000 Daltons will have molecules both larger and smaller than this number. An amino acid molecule is around 100 Daltons, so if the molecular weight is below 500 Daltons, you’ll typically find collagen peptides consisting of 3 or fewer amino acids, meaning faster absorption since they are broken down more quickly in the body.
Does this mean that collagen with molecular weight over 500 Daltons is less absorbed? Not necessarily!
Recent studies show that molecular weight is just one factor influencing collagen absorption. In a study published in The Journal of Clinical Nutrition (2019), it was found that collagen peptides of varying sizes are absorbed effectively by the body, with absorption rates differing based on other factors like amino acid composition and gut health. So, if your body absorbs proteins well, the size of the molecule may not be as important.
That said, if you’re looking for faster absorption, lower molecular weight (below 500 Daltons) is generally a better option. So, you may have to choose whether to take 1g of 500 Daltons collagen or 2g of 1000 Daltons collagen depending on your budget and needs.
GPH in Collagen Supplements: What You Need to Know
You might have noticed the term “GPH” on certain collagen product labels. It stands for Glycine-Proline-Hydroxyproline, which are the three main amino acids that form collagen peptides.
Some people may think that GPH is crucial, but don’t worry about finding products with GPH listed. GPH is just a marker of the presence of specific tripeptides, and generally, smaller molecular sizes will have more GPH. In fact, the most important factor when choosing a collagen supplement is its average molecular weight.
Based on research in Parts 2 and 3, it’s clear that when it comes to blood plasma, collagen peptides like Gly-Pro and Pro-Hydroxyproline are more common than GPH. So, you don’t need to stress about finding products with a GPH label.
Liquid vs. Powdered Low-Molecular Collagen: Which Form Should You Choose?
To stabilize collagen, manufacturers typically crystallize it into powder form. Pure 100% low-molecular fish collagen is usually difficult to take in powdered form because of its taste and odor.
To improve the taste, various flavoring additives are often added. However, this usually means the actual collagen content per serving is reduced. Be sure to check the collagen content when choosing a product.
To overcome the taste issue, liquid collagen products have become popular. These products often combine dextrin with collagen to increase the pure collagen content while maintaining a better taste. Liquid collagen tends to be more expensive but offers the benefit of higher collagen content in many cases.
Is Fish Collagen the Best? Understanding the Benefits of Fish Collagen vs. Plant-Based Collagen
You may have come across the idea that “fish collagen is the best collagen.” The reasoning behind this claim is that fish collagen can be processed into smaller molecular sizes compared to collagen from pork or chicken, making it more easily absorbed.
However, recent studies in The American Journal of Clinical Nutrition (2020) have shown that regardless of the source—whether fish, pork, or plant-based—the effectiveness of collagen largely depends on the molecular weight, not the source itself. So, while fish collagen can be a good option for its small molecular size, what really matters is the molecular weight.
There are also plant-based collagen supplements available on the market with molecular weights as low as 500 Daltons. Plant-based collagen has the added advantage of containing phytonutrients that are extracted during the process.
Ultimately, the key factor is molecular weight, as collagen is made up of peptides that contain amino acids. So, you should focus on the molecular weight when choosing your supplement.
Important Considerations for Collagen Content: How to Read Supplement Labels
When checking collagen content, make sure you’re not just looking at the total weight listed on the packaging. Many powdered collagen products contain additional ingredients, so the total weight per serving does not necessarily reflect the collagen content.
For example:
- One product with 20g per serving might have only 5% fish collagen, which equals about 1g of collagen.
- Another product with 2g per serving might have 0.75g of collagen, but with a much higher molecular weight.
Make sure to compare the collagen content (not just the total product weight) and molecular weight when choosing your supplement!
How Much Collagen Should You Take Daily? Recommended Doses for Optimal Results
From the research in Parts 2 and 3, we can conclude that the typical recommended daily dosage for low-molecular fish collagen is between 5g and 10g. There are few side effects even at higher doses, so if needed, you can safely go as high as 15g per day.
A study published in Nutrition Research (2017) found that collagen doses up to 15g daily are well-tolerated without significant side effects, making it safe to adjust the dosage based on individual needs.
In the next part, we’ll explore a few collagen products and dive deeper into the details!