Best Collagen for Hair Growth and Skin: A Dermatologist Approved Guide

Would eating a scoop of collagen supplement every day really transform your hair (and skin), or are you just improving the texture of your poop? Let's find out!

Collagen is a naturally occurring protein, constituting one-third of the total protein component of our body.  It plays a huge role in the structure and framework of our tissues like joints, skin, hair, nails, bones, and practically every other connective tissue. We need collagen for tissue repair and maintenance. In fact, collagen makes up three-quarters of the dry weight of our skin! But starting at age 21, we lose about 1% of our collagen every year.

I start this article with some product recommendations (for those who are already convinced). For those who are not convinced, read the rest of the article to understand more about who collagen works.

Product Recommendations for Best Hydrolyzed Collagen

Here are some top recommendations for hydrolyzed collagen supplements based on expert reviews and user feedback:

1. Physician's Choice Collagen Peptides: Known for its high-quality hydrolyzed collagen peptides, this supplement is hormone-free, grass-fed, and contains 19 amino acids. It also includes patented DigeSEB digestive enzymes for better absorption and gut health.

   
   

2. Ancient Nutrition Multi Collagen Protein: This product contains types I, II, III, V, and X collagen sourced from chicken, beef, and fish. It also includes probiotics for added gut health benefits. Each scoop provides 10 grams of collagen, making it a comprehensive choice for the health of hair, skin, and nails. 

   
   

3. Vital Proteins Collagen Peptides: This popular supplement is derived from grass-fed, pasture-raised bovine collagen. It provides 20 grams of collagen per serving and is known for its high bioavailability and ease of use. It dissolves well in both hot and cold liquids, making it versatile for daily consumption.

How Collagen Supports Hair Growth

1. Strengthening Hair Follicles: Collagen maintains the dermis, the layer of skin containing hair follicles. A robust dermis is crucial for healthy hair growth.

2. Providing Essential Amino Acids: Collagen is rich in amino acids like proline, glycine, and hydroxyproline, which are vital for keratin production, the main protein in hair.

3. Antioxidant Properties: Collagen helps combat free radicals that can damage hair follicles, potentially leading to hair loss.

4. Cellular Signaling: Collagen supplementation stimulates cellular signaling that increases endogenous collagen productionin our hair and skin. If you want to try a collagen supplement, make sure to choose a product from a reputable company that's independently tested and certified by third-party organizations for purity and potency.
   

What is the best type of collagen for hair growth?

Hydrolyzed Collagen (Collagen Peptides)

Hydrolyzed collagen, or collagen peptides, is broken down into smaller, easily digestible particles, making it highly bioavailable. It can be easily incorporated into various beverages and foods. Systematic reviews and meta-analyses indicate that hydrolyzed collagen is the only form proven to boost skin elasticity and hydration.

Sources of Collagen Supplementation

1. Marine Collagen

Marine collagen is derived from fish, primarily fish skin and scales. It is predominantly composed of type I collagen, which is the most abundant collagen type in the human body and is crucial for skin and hair health. Marine collagen is rich in protein and known for its superior bioavailability compared to other sources. This means that it is more easily absorbed into the bloodstream, making it highly effective for hair growth. 

Common sources include marine algae and aquatic creatures like jumbo squid, blue mussel,  oyster, tuna, cod, hoki,  capelin, scad,  Alaska pollack, mackerel, and yellow stripe trevally.

Research-Backed Benefits:

• In a study from the Journal of Cosmetic Dermatology, hydrolyzed marine collagen stabilized with ortho-silicic acid was found to significantly stimulate the synthesis of type I collagen and improve the firmness, hydration, and texture of skin after 3 months of therapy. 

• A review published in Marine Drugs states that marine collagen peptides can significantly improve skin hydration, elasticity, and dermal collagen density.

• Another report from Antioxidants highlighted that hydrolyzed marine collagen supplementation is an excellent source of antioxidants, and helps in reducing skin dryness and improving collagen density.

2. Bovine Collagen

Bovine collagen is sourced from cows, specifically from their hides, bones, and muscles. It contains both type I and type III collagen, making it beneficial for skin elasticity and hydration, which indirectly supports a healthy scalp environment conducive to hair growth.

3. Vegan Collagen

Unlike marine and bovine collagen, vegan collagen is not derived from animals. Instead, it is produced using genetically modified yeast and bacteria. Researchers have found ways to mimic the collagen production process in humans by using genetically modified organisms (GMOs). These GMOs are altered to include the genes that code for collagen, which can then be harvested and used in collagen supplements.

Research-Backed Benefits:

• While vegan collagen is relatively new and lacks extensive research compared to animal-based collagen, studies have shown promising results. Research published in the Journal of Cosmetic Dermatology observed that vegan collagen was able to improve hair growth and other signs of aging like fine lines, wrinkles, muscle strength, and joint pain.

Side Effects of Collagen Supplements for Hair Growth

• Despite their potential benefits, collagen supplements are not heavily regulated by the FDA. Therefore, their safety is not well-established. In fact, the FDA has recalled some collagen supplements due to their overpromising false claims.

• Collagen supplements can cause minor gastrointestinal issues like bloating, diarrhea, and constipation. T

• here's also concern about heavy metal contamination, especially in marine and bovine sources. Without strict oversight, there's no guarantee of the consistency of the active ingredient.

How to Choose the Best Collagen Supplement

When selecting a collagen supplement, consider the following factors:

1. Source and Type: Opt for marine or bovine collagen due to their high absorption rates and rich amino acid profiles.

2. Purity and Quality: Choose supplements free from additives, fillers, and artificial flavors. Look for products that are third-party tested for quality assurance.

3. Testing and Certification: Make sure to choose a product from a reputable company that's independently tested and certified by third-party organizations for purity and potency.

4. Bioavailability: Hydrolyzed collagen (collagen peptides) is recommended for its enhanced absorption and efficacy.

5. Fortification: Choose a supplement fortified with a blend of antioxidants ingredients like vitamin C, and vitamin E and structural support providing ingredients like hyaluronic acid.

Incorporating Collagen into Your Routine

Here are practical ways to integrate collagen into your daily regimen:

1. Morning Smoothies: Add a scoop of collagen powder to your smoothie for a nutrient-packed start to your day.

2. Coffee Boost: Stir collagen peptides into your coffee. It dissolves easily without altering the taste.

3. Baking: Include collagen powder in baked goods like muffins or protein bars.

4. Capsules: For convenience, take collagen capsules with water as part of your daily supplement routine.

Dietary and Lifestyle Considerations

For collagen to effectively support hair growth, it must be part of a comprehensive approach that includes a balanced diet and a healthy lifestyle:

Nutrient-Rich Diet

Ensure your diet includes essential vitamins and minerals for hair health:

• Vitamins like Vitamin C and E: Supports collagen synthesis. Vitamin C is found in citrus fruits and bell peppers, while vitamin E is naturally present in seeds, nuts and green leafy vegetables.

• Zinc: Aids in hair tissue growth and repair, found in nuts and legumes.

• Biotin: Essential for hair growth, found in eggs and whole grains.

Hydration

Proper hydration is crucial for overall health, including hair health. Aim to drink at least eight glasses of water daily.

Stress Management

Chronic stress can lead to hair loss. Incorporate stress-reducing activities such as yoga, meditation, or regular exercise into your routine.

Common Myths and Misconceptions

Myth 1: Collagen Alone Can Regrow Hair

While collagen supplements support hair health, they are not a cure-all for hair loss. A holistic approach, including a healthy diet, proper hair care, and addressing underlying health issues, is essential.

Myth 2: All Collagen Supplements Are the Same

Not all collagen supplements are created equal. The source, type, and quality of collagen can significantly impact its effectiveness. Choosing a high-quality, hydrolyzed collagen supplement is crucial for optimal results.