We'd all love a supplement that uses collagen to tackle aging issues like joint pain, wrinkled skin, and trouble sleeping.
Collagen is the most abundant protein in the body and is crucial for tissue integrity and function. However, as we age, collagen production drops, causing various problems in our bodies. How do you replenish collagen? There are many ways, but most try bovine collagen.
Yet, what is bovine collagen?
As the name implies, bovine collagen is sourced from cattle, but how does it help with replenishing our own collagen stores? This article covers everything you need to know about bovine collagen and its potential health benefits.
What Is Bovine Collagen?
Bovine collagen is a protein derived from cows, specifically from their skin, bones, and muscles. It's composed of type I and III collagen, which are crucial for maintaining the structure of skin, bones, tendons, cartilage, connective tissue, and teeth.
The extraction of bovine collagen involves processes like enzymatic hydrolysis, which is a fancy way of saying they boil cow parts to make the collagen easier for your body to use. This process starts with boiling cow bones and connective tissues to release the collagen.
Bovine collagen closely resembles the collagen in the human body, making it highly bioavailable and effective for various health benefits. Its similarity to human collagen allows it to be used in biomedical applications, including wound dressings, tissue scaffolds, and as a hemostatic agent. It's also popular in cosmetic products for its anti-aging properties.
While bovine collagen is generally safe, some individuals may experience allergic reactions to it. Concerns about disease transmission, such as bovine spongiform encephalopathy (BSE), lead to strict regulations on its production.
What Is Hydrolyzed Bovine Collagen?
Hydrolyzed bovine collagen is a type of collagen protein sourced from cows that undergoes a special process to enhance absorption in the body. It undergoes the same process as the typical bovine collagen, with an extra step called hydrolysis. Hydrolysis is the process where the collagen is further broken down into smaller peptides for easier absorption.
Hydrolyzed bovine collagen is more bioavailable and easier to absorb, making it a popular choice for those seeking its benefits. However, because of the added step, it’s also often much more expensive than the standard bovine collagen.
What Is the Difference Between Marine and Bovine Collagen?
Here are the key differences between marine and bovine collagen.
Marine Collagen
- Marine collagen is extracted from fish skin and scales, like cod or snapper
- Marine collagen is mainly type I collagen, which strengthens tendons, skin, and bones
- Marine collagen’s main use is to support healthy skin and joints
Bovine Collagen
- Bovine collagen is derived from cow cartilage, bones, and hides.
- Bovine collagen contains both type I and type III collagen
- Type III collagen is found in areas needing elasticity, such as blood vessels and hollow organs
- Bovine collagen benefits muscle, bone, gut, and skin health. Bovine collagen’s blend of types I and III provides comprehensive support for skin, hair, bones, muscles, arteries, and organs.
Both collagen sources offer significant benefits. Your choice might depend on your dietary needs or health goals.
Forms of Bovine Collagen Supplements
Bovine collagen supplements come in various forms, each offering unique benefits and applications. Here are the most popular forms:
Powder
Bovine collagen powder has many benefits and is easy to use. You can mix it into smoothies, soups, and baked goods. This form is popular for its flexibility in daily diets. A single serving of 10g typically provides 9g of protein, boosting your daily intake significantly.
Liquid
Liquid bovine collagen supplements are quick and convenient. They often have added flavors or other beneficial ingredients. These supplements are absorbed faster than powders or capsules. A typical dose of 15 ml contains about 10g of collagen, supporting skin elasticity and healthy joints.
Capsules
Capsules offer a traditional supplement format for bovine collagen. They provide a precise and measured dose, usually between 500 to 1000mg per capsule. This format is perfect for those who travel or prefer not to mix or deal with powders.
Injections
Bovine collagen can also be administered via injection for targeted joints or for aesthetic treatments. Injectable collagen for healthy joints may help relieve osteoarthritis symptoms, with doses usually ranging from 10 to 20mg per injection. For aesthetic treatments, collagen injections help reduce wrinkles and fine lines, typically involving 1 to 2ml of collagen solution per treatment area.
Topical Skincare Products
Bovine collagen is also found in various skincare products, such as creams, serums, and lotions. These products aim to improve skin hydration and elasticity. A typical collagen cream might contain about 2-5% collagen, enhancing the skin's natural collagen production.
Benefits of Bovine Collagen
If you’re wondering what bovine collagen is good for, let's explore some of the key benefits in more detail:
Helps Treat Osteoarthritis
Studies have shown that bovine collagen hydrolysate can improve osteoarthritis symptoms. Collagen strengthens and supports joint cartilage, which helps in reducing pain and improving mobility. A 2023 study found that patients taking 10g of collagen hydrolysate daily reported significant improvements in joint function and issues related to joint pain. [1]
Can Improve Gut Health
The amino acids in bovine collagen, like glycine, support digestive function. They increase stomach acid production and promote a healthy gut barrier. This can alleviate issues like heartburn and irregular bowel movements.
A study published in JMIR Formative Research highlights glycine's role in maintaining intestinal lining integrity, potentially reducing gastrointestinal disorder symptoms. The same study also noted improvements after 6 weeks of taking 20g daily collagen for digestive health. [2]
For bloating and improved digestion, 93% of participants reported reduced bloating and improved digestion after an 8-week trial with 20g collagen peptides daily.
Builds Muscle and Repairs Tissue
Bovine collagen is rich in amino acids needed for muscle growth and recovery. This makes it valuable for athletes and those looking to enhance physical performance. A 2019 trial notes that collagen peptide intake at 20g per day supports muscle repair and reduces muscle soreness after exercise. [3]
Promotes Deeper Sleep
The glycine content in bovine collagen has been linked to improved sleep quality, especially in physically active individuals. One study published in the European Journal of Nutrition noted that 15g of daily collagen peptides one hour before bedtime resulted in decreased random awakenings and boosted morning cognitive performance. [4]
Improves Skin Quality
Studies on animals found that bovine collagen may help the body produce elastin and other compounds essential for maintaining the skin's youthful appearance. Daily collagen peptide intake boosted antioxidative enzyme activities in the skin of mice, suggesting a potential for reducing oxidative stress.
The study further notes that collagen peptides helped to enhance skin collagen content and normalized the type I to type III collagen ratio without affecting skin moisture. [5]
Users often report seeing a reduction in wrinkles, improved skin hydration, and a decrease in cellulite.
Bovine Collagen Topical Treatment
Bovine collagen can also be applied topically to address various skin concerns. In the past, people have used it to treat anal fissures, hemorrhoids, and acne.
Nutritional Information About Bovine Collagen
Bovine collagen is a rich source of various amino acids, including glycine, proline, and hydroxyproline, which are essential for the body's collagen production and overall health.
A typical serving of high-quality bovine collagen powder (approximately 20g) may provide:
- Calories: 72
- Protein: 18g
- Sodium: 108mg
- Amino Acids:
- Alanine: 1,462mg
- Arginine: 1,517mg
- Aspartic Acid: 1,192mg
- Glutamic Acid: 2,239mg
- Glycine: 3,719mg
- Histidine: 144mg
- Hydroxylysine: 217mg
- Hydroxyproline: 2,058mg
- Isoleucine: 271mg
- Leucine: 524mg
- Lysine: 614mg
- Methionine: 108mg
- Phenylalanine: 379mg
- Proline: 2,076mg
- Serine: 614mg
- Threonine: 342mg
- Tyrosine: 90mg
- Valine: 433mg
The exact nutritional profile of your collagen product may vary depending on the specific bovine collagen supplement and the manufacturing process.
Bovine Collagen Recipes
Incorporating bovine collagen into your daily routine is made easy with a variety of delicious and versatile recipes. Here are some of the most popular ones:
Collagen-Infused Smoothie
Blend together your favorite fruits, greens, and a scoop of bovine collagen powder for a nutrient-dense and collagen-rich smoothie.
Collagen-Enhanced Baked Goods
To boost the protein and collagen content, add bovine collagen powder to muffins, pancakes, or energy bars.
Collagen-Fortified Soups and Stews
Stir in bovine collagen powder to your favorite soups, stews, or broths to enhance the nutritional profile and promote gut and joint health.
Collagen-Infused Beverages
Mix bovine collagen powder into your morning coffee, tea, or even a glass of water for a quick and easy collagen boost.
Be sure to follow the dosage recommendations on your specific bovine collagen supplement, as the appropriate amount may vary depending on the product and your daily needs.
Bovine Collagen's Side Effects
Bovine collagen is generally considered safe when consumed in appropriate amounts. However, as with any supplement, there are a few potential side effects to be aware of, such as the ones discussed below.
- Digestive Upset: Some individuals may experience minor gastrointestinal issues, such as bloating or discomfort, particularly when they first start to take bovine collagen supplements.
- Allergic Reactions: Those with allergies to beef or cow proteins should avoid bovine collagen, as it may trigger an allergic response.
- Interactions with Medications: While bovine collagen is not known to have negative interactions with other drugs, it's always best to consult with a healthcare professional before starting any new supplement, especially if you are on any medications.
When taking these collagen supplements, follow the recommended dosage guidelines on the specific bovine collagen product you are using. If you’re having a bad reaction to the product, stop using it and speak to a doctor.
How to Use Bovine Collagen
Incorporating bovine collagen into your daily routine is relatively straightforward. Here are some tips on how to use it effectively:
- Start with a lower dosage and gradually increase over time to allow your body to adjust.
- Mix bovine collagen powder into your favorite foods and beverages, such as smoothies, soups, or coffee.
- For topical applications, follow the instructions on the specific product you are using, applying it to clean skin as directed.
- If you are taking bovine collagen capsules or liquid supplements, follow the recommended serving size on the label.
- Consistency is key, as it may take several weeks to months to experience the full benefits of bovine collagen supplementation.
Store your bovine collagen products in a cool, dry place to maintain their potency and effectiveness.
How Long Does It Take for Bovine Collagen to Work?
The time it takes to experience the benefits of bovine collagen supplementation can vary depending on the specific desired outcome, as discussed below.
- Skin Health: Users have reported that it can take between 6 to 12 weeks to see improvements in skin elasticity, hydration, and density.
- Joint and Muscle Health: It can take 12 weeks up to 6 months of consistent supplementation to feel relief from joint pain and to improve muscle recovery.
- Hair and Nail Health: It may take around six months to improve nail health and grow thicker, healthier-looking hair.
The dosage and quality of the bovine collagen supplement can also affect the timeline before one sees results. Higher-quality, higher-dose bovine collagen products tend to produce results more quickly than lower-quality or lower-dose options.
Additionally, age, overall health, and lifestyle can change the timeframe for the desired effects. Patience and consistency are key when incorporating bovine collagen into your daily routine.
FAQs About Bovine Collagen
Outside of “What is bovine collagen?” you may have more questions about the product. We’ll cover some of the most common questions below.
What Is the Best Form of Collagen to Take?
Hydrolyzed collagen powder from whey is the best and most studied form. This type is broken down into small peptides, making it easy for the body to digest. Marine sources of collagen are also an option but may cause problems for those with shellfish allergies.
Collagen peptides are often recommended for ingestion. These peptides are broken down from the full collagen protein, enhancing absorption and effectiveness. If you're looking to take a collagen supplement, hydrolyzed collagen is the way to go.
Does Bovine Collagen Affect Kidneys?
Hydrolyzed bovine collagen powder does not damage your kidneys. However, bovine collagen supplements may not be recommended for people at high risk of developing kidney stones.
Collagen contains hydroxyproline, an amino acid that the body converts into oxalate. Oxalate can build up in the kidneys, potentially causing the formation of stones. People with a history of kidney stones, digestive diseases like Crohn's Disease, or metabolic disorders like diabetes or hypertension are at higher risk.
Can Bovine Collagen Cause High Cholesterol?
Bovine collagen peptides do not contain added fat, so they do not increase cholesterol. In fact, some research findings suggest collagen may improve cholesterol balance and lower triglycerides. For example, one study found that taking 8g of collagen 2 times a day for 6 months increased HDL ("good") cholesterol and reduced the LDL to HDL ratio. [6]
What Is the Downside of Taking Collagen Supplements?
Collagen supplements generally suit most people but can cause some side effects. Digestive issues like bloating, gas, and diarrhea are possible side effects. People with sensitive stomachs may be more affected. Allergies to ingredients like fish, shellfish, and eggs can occur. Those allergic to collagen should avoid these supplements.
Marine-based collagen has high calcium levels, risking hypercalcemia, which can cause fatigue and nausea. The taste might be off-putting for some, with collagen powders sometimes being too strong or overly flavored. Always check the ingredients to avoid unwanted reactions.
Should I Get Bovine or Marine Collagen?
Marine collagen is ideal for those seeking faster results, especially for hair, skin, and nail health, and for those avoiding cow products. Bovine collagen, being cheaper, might suit those with gut issues. The difference between them is mostly about preference. Some prefer marine collagen to avoid beef, while others avoid it due to possible heavy metal contamination.
Final Thoughts on Bovine Collagen
Bovine collagen offers many benefits, which justifies its popularity in wellness circles. It's easy to add to your routine and is available in different forms, such as powders and capsules.
Choose high-quality, third-party-tested bovine collagen supplements from reputable brands to guarantee purity and potency. This helps you avoid unwanted additives or contaminants.
Bovine collagen is highly recommended as a versatile and effective supplement for supporting one’s overall health.
References
- Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. 2023 Mar 8;15(6):1332. doi: 10.3390/nu15061332. PMID: 36986062; PMCID: PMC10058045.
- Abrahams M, O'Grady R, Prawitt J. Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Form Res. 2022 May 31;6(5):e36339. doi: 10.2196/36339. PMID: 35639457; PMCID: PMC9198822.
- Clifford T, Ventress M, Allerton DM, Stansfield S, Tang JCY, Fraser WD, Vanhoecke B, Prawitt J, Stevenson E. The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial. Amino Acids. 2019 Apr;51(4):691-704. doi: 10.1007/s00726-019-02706-5. Epub 2019 Feb 19. PMID: 30783776.
- Thomas C, Kingshott RN, Allott KM, Tang JCY, Dunn R, Fraser WD, Thorley J, Virgilio N, Prawitt J, Hogervorst E, Škarabot J, Clifford T. Collagen peptide supplementation before bedtime reduces sleep fragmentation and improves cognitive function in physically active males with sleep complaints. Eur J Nutr. 2024 Feb;63(1):323-335. doi: 10.1007/s00394-023-03267-w. Epub 2023 Oct 24. PMID: 37874350; PMCID: PMC10799148.
- Song H, Zhang S, Zhang L, Li B. Effect of Orally Administered Collagen Peptides from Bovine Bone on Skin Aging in Chronologically Aged Mice. Nutrients. 2017 Nov 3;9(11):1209. doi: 10.3390/nu9111209. PMID: 29099747; PMCID: PMC5707681.
- Tomosugi, N., Yamamoto, S., Takeuchi, M., Yonekura, H., Ishigaki, Y., Numata, N., Katsuda, S., & Sakai, Y. (2017). Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. Journal of atherosclerosis and thrombosis, 24(5), 530–538. https://doi.org/10.5551/jat.36293
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