Collagen is often celebrated as the foundation of healthy skin, strong joints, and resilient connective tissues[1]. As the body’s natural scaffolding, it provides structure and elasticity, supporting various vital functions. With age, collagen production naturally declines, leading to visible signs of ageing, like wrinkles and reduced joint flexibility[2].
When exploring the benefits of collagen, it’s important to understand the different types available. Hydrolysed collagen, with its enhanced bioavailability, offers a fast-acting solution for targeted benefits such as improved hydration, skin elasticity, and joint health[3]. In contrast, regular collagen provides a nutrient-dense, whole-food option for holistic wellness, supporting digestion and satiation.
This blog delves into the distinctions between hydrolysed and regular collagen, helping you decide which option best suits your lifestyle and health goals while uncovering practical ways to incorporate both forms into your daily routine.
Key Takeaways
- • Hydrolysed collagen is a processed form of collagen broken into smaller peptides, making it highly bioavailable and easier to digest, ideal for targeted benefits like improving skin elasticity, hydration, and joint health.
- • Regular collagen comes from natural sources such as bone broth and fish skin, offering a nutrient-dense, whole-food option that supports gut health, digestion, and overall wellness.
- • Hydrolysed collagen provides quicker absorption, dissolves easily in liquids, and is convenient for supplementation, while regular collagen includes additional nutrients like gelatine and minerals for holistic health.
- • Both forms of collagen help repair cartilage, support bone strength, and promote skin health, but their purpose and bioavailability differ, making them suitable for varied health goals.
- • Combining hydrolysed and regular collagen provides a balanced approach to improving skin, joints, digestion, and overall vitality. Consult a healthcare expert to determine the best fit for your needs.
What Is Hydrolysed Collagen?
Hydrolysed collagen, also known as collagen peptides, is a processed form of collagen in which the protein molecules are broken down into smaller peptides through a process called hydrolysis[3]. This breakdown reduces the size of the collagen molecules, making them highly bioavailable and easier for the body to absorb[3]. Unlike regular collagen, hydrolysed collagen dissolves easily in hot and cold liquids, making it versatile for use in supplements, beverages, and recipes[4]. It is typically derived from sources like marine, bovine, or porcine collagen[5].
The Benefits of Hydrolysed Collagen
1. Improved Absorption
Hydrolysed collagen comprises smaller peptides, allowing it to be absorbed more efficiently in the digestive system than regular collagen. This enhanced absorption means the body can utilise it faster for repairing and rebuilding tissues[3].
2. Skin Health
Regularly consuming hydrolysed collagen supplements has been shown to promote skin elasticity, reduce the appearance of wrinkles, and improve hydration[6]. It supports the production of Type I and Type III collagen, which are essential for youthful, firm skin[7].
3. Joint and Bone Support
Hydrolysed collagen aids in the repair of cartilage and improves joint mobility, reducing discomfort from wear and tear[8]. Its bioavailable form is particularly beneficial for individuals with osteoarthritis or those seeking enhanced bone density and strength[9].
4. Muscle Recovery and Tissue Repair
The amino acids in hydrolysed collagen, especially glycine and proline, support muscle repair, improve recovery after exercise, and promote connective tissue strength, making it ideal for athletes and active individuals[10][11].
5. Digestive Health
Hydrolysed collagen may help strengthen the gut lining and promote better digestion by supporting intestinal health, making it a potential option for individuals with leaky gut or digestive sensitivities[12][13].
6. Convenience and Versatility
Hydrolysed collagen is odourless, tasteless, and easily soluble in liquids, making it a convenient addition to smoothies, coffee, or meals. Its versatility and easy digestion make it suitable for various dietary preferences.
What Is Regular Collagen?
Collagen, in its natural and unprocessed form, is a structural protein found in the connective tissues of animals, including their skin, bones, and cartilage[14]. It is known as regular collagen and is abundant in foods such as bone broth, chicken skin, and fish[15]. Regular collagen consists of large protein molecules, making it more challenging for the body to digest and absorb than hydrolysed collagen. Despite its lower bioavailability, consuming regular collagen as part of a natural diet offers various health benefits.
The Benefits of Regular Collagen
1. Rich in Essential Nutrients
Regular collagen-rich foods like bone broth are packed with amino acids such as glycine and proline, gelatine, and essential minerals like calcium, magnesium, and phosphorus[16]. These nutrients support bone strength, joint flexibility, and healthy skin.
2. Natural Synergy with Other Nutrients
Collagen in whole foods often comes with other vitamins and minerals that enhance its overall health benefits. For example, fish skin contains collagen and Omega-3 fatty acids, which work together to support skin health and cardiovascular function[17].
3. Gut Health Support
Collagen-rich foods like gelatine aid in strengthening the intestinal lining, promoting gut health, and supporting digestion. This benefits individuals seeking to improve gut integrity[18].
4. Promotes Satiety
Regular collagen-containing meals help provide a sense of fullness, aiding appetite control and weight management[19]. This satiating effect makes it a valuable addition to a balanced diet.
Key Differences Between Hydrolysed Collagen and Regular Collagen
| Aspect | Hydrolysed Collagen | Regular Collagen |
|---|---|---|
| Molecule Size | Smaller peptides are easily absorbed by the body. | Larger molecules require more time for digestion. |
| Absorption | Highly bioavailable; quickly enters the bloodstream. | Slower absorption due to complex structure. |
| Convenience | It dissolves easily in hot and cold liquids and is versatile for recipes. | Consumed through foods like bone broth, which require preparation. |
| Nutritional Profile | Focused on collagen peptides for targeted benefits. | Includes additional nutrients like gelatine, calcium, and magnesium. |
| Purpose | Ideal for anti-ageing, hydration, joint health, and recovery. | Suited for overall wellness, digestion, and satiation. |
| Cost and Accessibility | More expensive due to processing; convenient for supplementation. | Affordable and easily available through natural food sources. |
Which One Should You Choose?
Choosing between hydrolysed collagen and regular collagen depends on your health goals, lifestyle, and personal preferences.
- • Hydrolysed Collagen: This form is ideal for individuals looking for targeted benefits, such as improving skin elasticity, reducing wrinkles, enhancing joint mobility, and speeding up recovery. Its high bioavailability makes it especially suitable for those who prefer supplements that are easy to digest and incorporate into their daily routine.
- • Regular Collagen: Perfect for those prioritising whole-food-based nutrition, regular collagen is best consumed through natural sources like bone broth or chicken skin. It provides a broader range of nutrients, including gelatine and essential minerals, making it a great choice for overall wellness and digestive health.
For most people, combining both forms can offer a balanced approach. Regular collagen can provide foundational nutrition as part of meals, while hydrolysed collagen supplements can deliver a concentrated boost to address specific health concerns. If unsure, consult a healthcare expert to determine the best option based on your unique needs and dietary preferences.
How to Incorporate Each Type Into Your Diet
Incorporating collagen into your diet is simple and versatile, whether you opt for hydrolysed collagen for convenience or regular collagen for whole-food benefits. Here’s how to include both effectively:
1. Hydrolysed Collagen
- • In Drinks: Add hydrolysed collagen powder to your coffee, tea, or smoothies. Its tasteless and odourless nature makes it an effortless way to boost collagen intake.
- • In Recipes: Mix hydrolysed collagen into soups, sauces, or baked goods. Its soluble nature ensures it blends smoothly without altering the taste or texture of your dishes.
- • As a Supplement: Take hydrolysed collagen directly in powder or capsule format for a quick and concentrated dose of collagen peptides
2. Regular Collagen
- • Bone Broth: Sip on nutrient-rich bone broth, a natural source of collagen, or use it as a base for soups, stews, or sauces.
- • Chicken and Fish Skin: Include crispy chicken or fish skin in your meals for a delicious way to naturally increase collagen intake.
- • Gelatine: Use gelatine derived from collagen to make desserts like jelly or add it to recipes to enhance the nutritional profile and improve digestion.
3. Combining Both Forms
Combine regular collagen from whole foods with hydrolysed collagen supplements to maximise health benefits. For instance, enjoy bone broth’s nutritional richness while using hydrolysed collagen for skin and joint health.
By incorporating these simple and practical methods into your diet, you can ensure a consistent collagen intake to support skin elasticity, joint health, and overall wellness. Choose the approach that aligns with your lifestyle and dietary preferences.
Conclusion
Collagen is a vital protein that plays a key role in maintaining skin elasticity, joint health, and overall well-being. Hydrolysed collagen, with its enhanced absorption, provides targeted benefits such as improved hydration and faster recovery, while regular collagen offers nutrient-dense, whole-food solutions for holistic health. Both types bring unique advantages, and combining them can create a balanced approach to supporting your body’s diverse needs. By understanding their differences and incorporating the right type of collagen into your routine, you can take a proactive step towards healthier skin, stronger joints, and improved vitality.
Before starting any new supplement, consult a healthcare expert to ensure it fits your individual health needs and lifestyle.
At Nature’s Fix, you can find different types of collagen supplements from trusted brands in various formats, helping you confidently achieve your wellness goals.
FAQs
1. What are the side effects of collagen?
The side effects of collagen supplements are generally mild and rare. However, some people may experience bloating, digestive discomfort, or a lingering aftertaste[20]. Always consult a healthcare expert before starting any new supplement to ensure safety and effectiveness.
2. What are the differences between hydrolysed collagen and regular collagen?
Hydrolysed collagen, or collagen peptides, is broken down into smaller peptides, making it highly bioavailable and easy to absorb. Regular collagen, found in natural sources like bone broth, provides additional nutrients but takes longer to digest.
3. Which type of collagen is best for skin health?
Type I and Type III collagen are most effective for improving skin elasticity, hydration, and reducing wrinkles[21]. Hydrolysed collagen supplements often contain these types, making them ideal for anti-ageing skincare.
References
1 – https://www.healthline.com/nutrition/collagen-benefits
2 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8824545/
3 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6891674/
4 – https://www.healthline.com/nutrition/how-much-collagen-per-day
5 – https://www.sciencedirect.com/science/article/pii/S2405844024124644
6 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8944283/
7 – https://www.amymyersmd.com/blogs/articles/type-i-and-iii-collagen
8 – https://versusarthritis.org/about-arthritis/complementary-and-alternative-treatments/types-of-complementary-treatments/collagen/
9 – https://pubmed.ncbi.nlm.nih.gov/11071580/
10 – https://www.tonal.com/blog/collagen-for-muscle-recovery/
11 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8521576/
12 – https://guthealthimprovement.com/collagen-for-gut-health/
13 – https://www.mdpi.com/1420-3049/24/22/4031
14 – https://my.clevelandclinic.org/health/articles/23089-collagen
15 – https://nutritionsource.hsph.harvard.edu/collagen/
16 – https://www.onlymyhealth.com/how-does-bone-broth-promote-skin-and-joint-health-12977819769
17 – https://sea2table.com/blogs/news/the-health-benefits-of-fish-skin
18 – https://www.foodrenegade.com/heal-gut-gelatin/
19 – https://www.verywellhealth.com/easiest-foods-to-digest-8641209
20 – https://www.medicinenet.com/what_are_the_side_effects_of_taking_collagen/article.htm
21 – https://www.medicinenet.com/which_collagen_is_best_for_the_skin/article.htm
