Collagen Supplements: Pills vs Powder
Collagen is the most abundant protein in the human body. It provides the building blocks for strong bones, muscles, skin, hair and nails. But after age 30, collagen production starts to decline leading to signs of aging.
Collagen supplements can help counteract decreasing collagen levels. But should you choose pills or powders? Heres a breakdown of the pros, cons and key considerations for each collagen supplement format.
What Does Collagen Do in the Body?
Collagen contains important amino acids like glycine, proline and lysine. Your fibroblasts cells use these compounds to continually rebuild structural collagen throughout the body.
Taking a collagen supplement provides your fibroblasts with extra raw materials for maintaining skin elasticity, joint cushioning, bone mass, and resilience of hair and nails as you age.
How Do You Take Collagen?
The two most popular ways to take supplemental collagen are via pills or powder. Collagen pills provide portable convenience while collagen powders mix into drinks and foods.
Benefits of Collagen Capsules & Pills
Encapsulated collagen supplements offer many advantages including:
Precise Dosing
Capsules contain a specific amount of collagen per pill allowing for accurate, consistent dosing. Just swallow your daily collagen pills to get the exact intended amount.
Easy to Take On-the-Go
Portable pills and capsules mean you can take your collagen supplement anywhere at any time. Toss a container in your purse, gym bag, suitcase or keep some at your desk.
No Mixing or Blending
Avoid the issue of getting lumps or unsatisfactory texture and taste when you opt for pre-measured collagen capsules. Theres no mixing, shaking or blending required.
Stays Stable Longer
Encapsulated collagen retains potency longer than powders. Proper storage keeps pills fresh for 12-24 months compared to just 6-12 months for most collagen powders.
Downsides of Collagen Capsules
Some potential disadvantages of capsulated collagen include:
Slower Absorption
Tablets and pills need extra time to break down and release the collagen. Absorption is not as rapid compared to liquid collagen formats.
May Cause Digestive Upset
The gelatin capsule itself can provoke stomach irritation, bloating, or constipation in those sensitive to gelatin compounds. Vegetarian capsules are an option for non-meat eaters.
Higher Cost
Encapsulation increases production costs compared to loose collagen powder. Youll typically pay more per gram for your daily collagen dose when choosing pills.
Benefits of Collagen Powders
In powder form, collagen offers benefits like:
Faster Absorption
Collagen peptides and hydrolyzed collagen powders dissolve rapidly so collagen amino acids enter your bloodstream quickly. This enhances efficiency and reduces waste.
Unflavored Doesnt Alter Taste
Add plain collagen powder to your own smoothie or juice recipe without impacting flavor. Or opt for flavored powders to enjoy the intended taste.
May Be More Affordable
Ounce for ounce, pure collagen powders generally provide the lowest cost way to get your daily collagen. You control serving sizes to suit your budget.
Allows Higher Doses
Powders make taking larger collagen amounts easy. Getting 20+ grams just requires extra scoops mixed into your beverage of choice versus swallowing handfulls of large pills.
Potential Drawbacks of Collagen Powder
Some disadvantages of loose collagen powders include:
Measuring Required
Youll need to use a scoop or scale to measure out the desired dose whenever taking collagen powder. This introduces possible errors in consistent dosing.
May Not Mix Well
Some collagen powder formulas clump up or float rather than dissolving smoothly. Thorough shaking or blending helps improve mixability.
Limited Portability
Youll need to carry a container, scoop, and liquid for mixing whenever away from home. This makes traveling with powders less convenient.
Shorter Shelf Life
Exposing collagen amino acids to air and moisture decreases stability causing powders to degrade faster than encapsulated options.
Comparing Key Collagen Sources
The raw material source also impacts collagen supplement quality and benefits.
Bovine Collagen
Sourced from cow hides, bovine collagen supplements are generally affordable but less absorbable since the amino acid profile differs somewhat from human collagen.
Marine Collagen
Fish skin and scales produce marine collagen with better absorption. But sustainability practices are paramount when harvesting collagen from sea life.
Egg Shell Collagen
Using discarded egg shells avoids waste. The collagen amino acid profile closely matches human collagen for superior skin and joint benefits.
Humanlike Collagen
Also called porcine or swine collagen, supplements derived from pigskins offer the most similar amino acid profile for optimal use. But religious concerns may limit appeal.
Other Factors in Picking Collagen Supplements
Seeking a third-party certification like NSF Certified for Sport or Certified Gluten-Free ensures safety, purity and quality. Review other ingredients too - added sugars, artificial flavors and preservatives all diminish collagen supplement benefits.
Stick to reputable brands that openly share collagen source details as well as extraction and filtration techniques used during manufacturing. This helps identify the highest quality collagen options.
Daily Collagen Needs
Research indicates intakes between 2,000 - 12,000 mg per day provide skin, joint and other benefits. A good general collagen dosage aim is 5,000 - 10,000 mg split into morning and evening.
Higher end beauty and anti-aging collagen supplements may suggest up to 20 grams per day. Discuss optimal collagen dosage with your healthcare provider based on your individual nutritional needs and health goals.
Should You Choose Collagen Pills or Powders?
Both collagen capsules and collagen powders provide convenient ways to increase aging collagen levels for youthful skin, flexible joints, strong healthy hair and nails. Choose powders for faster absorption or pills for easier on-the-go use.
Try alternating between portable collagen pills for travel days and mixing affordable bulk collagen powder at home in smoothies. Or use pills only for collagen boosting convenience. Combine types and adjust dosing to discover your optimal anti-aging collagen regimen.
FAQs
Which is better, collagen pills or powder?
Both provide an easy way to increase collagen intake. Powders may be absorbed faster while pills offer more convenient dosing. Choose the collagen supplement format that best fits your lifestyle and preferences.
What is the best collagen source?
Look for humanlike collagen sourced from pig skin or hides for the optimal amino acid profile closest to your own collagen. Marine and egg shell collagen also deliver excellent absorption and results.
How much collagen should you take per day?
Research shows benefits with 2,000-12,000 mg daily. A widely recommended collagen dosage is 5,000-10,000 mg per day. Intakes up to 20 grams daily may provide maximum anti-aging effects.
Do collagen pills work as well as the powder?
Yes, collagen capsules boost aging collagen levels effectively. But powders may have faster absorption while pills offer more precise dosing convenience. Combining both capsules and powders provides maximum flexibility.
When is the best time to take collagen?
Most experts suggest splitting your daily collagen dose into two servings - take half in the morning and the other half in the evening for optimal all-day collagen boosting effects.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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