Beef collagen is a type of protein that has become increasingly popular as a nutritional supplement. It is made from the bones, skin, and connective tissue of cows. Here is a complete guide to what beef collagen is, its health benefits, different forms, potential side effects, and how to take it.
What is Collagen?
Before diving into beef collagen specifically, it helps to understand what collagen is. Collagen is the most abundant protein in the human body, making up about 30% of total protein content It is the main component of connective tissues and gives structure and strength to skin, bones, tendons, ligaments, cartilage, and blood vessels
There are at least 16 different types of collagen in the human body. The most common are
- Type I – Found in skin, tendons, ligaments, bones, teeth, blood vessels
- Type II – Found in cartilage
- Type III – Found in skin, muscles, blood vessels
- Type IV – Found in cell membranes
- Type V – Found in hair, placenta, cell surfaces
Our bodies produce collagen naturally, but this production declines with age starting in our 20s. Factors like sun exposure, smoking, poor diet, and lack of exercise can also decrease collagen production and lead to issues like wrinkled skin, joint pain, and weakened bones over time. This is where supplemental collagen sources like beef collagen can help.
What is Beef Collagen?
Beef collagen, sometimes called bovine collagen, is collagen derived from cows. It is most commonly extracted from cow hides and bones through a process involving extended boiling to extract the collagen.
The collagen is then dried and powdered to make beef collagen supplements. It can also be hydrolyzed, or broken down into smaller proteins called peptides, to improve absorption in the body.
Beef collagen supplements usually contain a mix of type I and type III collagen. These are important for rebuilding skin, bones, blood vessels, ligaments, and tendons in the human body.
Potential Benefits of Beef Collagen
Studies suggest beef collagen supplements may provide the following health benefits:
- Skin health – May increase skin elasticity, hydration, and collagen content to reduce wrinkles.
- Joint health – May relieve osteoarthritis symptoms by helping rebuild cartilage in joints.
- Bone health – May prevent bone loss associated with osteoporosis.
- Gut health – May improve digestive symptoms like bloating and irregularity.
More research is still needed, but these preliminary findings are promising. Beef collagen shows potential for improving skin, joint, bone, and gut health as we age.
Forms of Beef Collagen Supplements
Beef collagen supplements come in several forms:
- Powders – Most common form, easily mixed into drinks or smoothies
- Capsules – Provide pre-measured collagen doses in pill form
- Gummies – Contain smaller amounts of collagen but are convenient
- Drinks – Pre-mixed collagen beverages for convenience
Powders offer the most collagen per serving while gummies have the least. Drinks and capsules fall in the middle. Pick the form you are most likely to take consistently.
Potential Side Effects and Risks
Beef collagen is generally safe but a few potential side effects include:
- Mild digestive upset like bloating or indigestion
- Allergic reaction in those allergic to beef products
- Increased kidney stone risk (unproven)
Avoid beef collagen if you are allergic to beef, follow a vegetarian/vegan diet, or avoid beef for religious reasons. Those prone to kidney stones may also want to exercise caution. As with any new supplement, start with a low dose and discontinue if any discomfort occurs.
Who Can Benefit from Taking It?
Beef collagen may benefit:
- Those looking to support skin, joint, bone, or gut health
- People concerned about age-related declines in collagen levels
- Individuals who experience frequent joint pain or arthritis
- Anyone seeking to maintain youthful skin and reduce wrinkles
- People with weak, brittle bones who want to prevent osteoporosis
Talk to your doctor before taking beef collagen supplements if you have any medical conditions or take medications.
How to Take Beef Collagen
Dosage – An optimal dosage has not been established but many products suggest 1-2 scoops of powder or 2-4 capsules daily. Follow product directions.
When to take – Take collagen supplements on an empty stomach, either 30 minutes before eating or 2 hours after, for optimal absorption.
With what – Powder mixes easily into coffee, smoothies, oatmeal, yogurt and more. Capsules can be swallowed with water.
How long – Allow at least 4-8 weeks of consistent use to experience collagen’s full effects. Maintain use for continued benefits.
Storage – Store collagen powder or capsules in a cool, dry location away from moisture and direct sunlight.
Choosing a Quality Beef Collagen Supplement
When selecting a beef collagen supplement, look for:
- Hydrolyzed or collagen peptides for better absorption
- Third-party testing/verification for safety and purity
- Minimal extra ingredients and fillers
- Reputable brand with good manufacturing practices
High quality matters more than cost when picking a beef collagen supplement. Do some research to find a purity-tested product from a trustworthy manufacturer.
The Bottom Line
Beef collagen is animal-derived collagen usually sourced from cows. It contains helpful collagen types and shows promise for improving skin, joint, bone, and gut health. Beef collagen comes in convenient powder, capsule, gummy and drink forms. It appears generally safe when taken correctly, though mild side effects are possible. Talk to your doctor to see if trying a beef collagen supplement makes sense for your health goals.
Bovine vs. marine collagen
Over 20 types of collagen exist in your body, each with a specific role. The main types are collagen I, II, III, and IV (3, 5).
Collagen supplements provide different types depending on their source.
Bovine collagen has been found to increase types I and III collagen, whereas marine collagen boosts types I and II (3, 4).
The collagen in your skin is primarily made up of types I and III collagen, meaning that bovine collagen may be especially useful for reducing wrinkles, promoting elasticity, and increasing skin moisture (4).
Meanwhile, marine collagen may improve cartilage and skin health. What’s more, some studies suggest that it carries a lower risk of transmitting diseases, has fewer inflammatory effects, and boasts a higher absorption rate than bovine collagen (2, 6).
Marine collagen is still relatively new. Nonetheless, research has shown promising health benefits for bone tissue regeneration, anti-wrinkling effects, UV radiation protection, and wound healing (3, 7, 8, 9).
As you age, your body’s collagen production naturally declines and can cause many health issues, including bone, joint, and skin problems.
Other factors affect collagen production as well.
Individuals who smoke, eat a lot of sugary or refined carbs, or are exposed to excess sunshine are also at risk of decreased collagen production (10, 11, 12).
As such, bovine collagen supplements may help counter the effects of lower collagen levels. Still, more human research is needed on all of these potential benefits.
May help alleviate osteoarthritis symptoms
Bovine collagen may relieve symptoms of osteoarthritis, a common type of arthritis caused by the disintegration of the protective cartilage at the ends of your bones. It can lead to pain and stiffness in your hands, knees, and hips, among other body parts (13).
In a test-tube study in mouse cells, bovine collagen increased bone formation and mineralization, which may aid osteoarthritis (14).
Furthermore, in a 13-week study in 30 people with osteoarthritis affecting their knees, those given 5 grams of bovine collagen twice daily experienced improvements in symptoms (15).
What is Bovine Collagen?
FAQ
Is collagen from beef good for you?
The collagen from beef is mostly type 1 and type 3 collagen. These types of collagen work to slow skin aging and help with wound healing. Try making slow-cooked meals like roast beef, brisket, and oxtail. When you slow-cook these cuts, the tendons and cartilage create a gelatinous quality that’s rich with collagen.
What is beef collagen made of?
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Source:Bovine collagen comes from various parts of the cow, including hides, bones, and tendons.
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Extraction:The collagen is extracted by boiling the source material (like cow bones) in water, then drying and powdering it.
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Types:There are two main types of bovine collagen supplements:
- Gelatin: Cooked collagen, often used in desserts.
- Hydrolyzed collagen: Broken down into smaller peptides for easier absorption, often sold as powders or pills.
- Gelatin: Cooked collagen, often used in desserts.
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Amino Acids:Bovine collagen is rich in glycine and proline, which are essential for collagen synthesis and various bodily functions.
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Benefits:Bovine collagen may support joint, skin, and gut health.
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Uses:Bovine collagen can be added to drinks, baked goods, and used in facial and body creams.
What are the benefits of taking bovine collagen?
- Improve the quality of your sleep:
- Support Good Gut Health:
- Naturally treat osteoarthritis:
- Restore smooth, supple skin:
- Support muscle strength and recovery:
Is beef collagen the same as beef gelatin?
Gelatin is simply the cooked form of collagen and is one of the best and most convenient ways to ingest the important amino acids in collagen.
How much beef collagen should you take per day?
While we are on the topic of beauty, beef collagen can also help promote healthy nails and hair growth. Based on a 2017 study in the Journal of Cosmetic Dermatology, participants consumed 2.5 grams of collagen peptides every day for 24 weeks. The results showed a 12% increase in nail growth rate and a 42% fall in the frequency of nail breakage.
What properties does beef collagen have?
Due to the availability and biocompatibility of beef collagen with the human body, it widely populates the market for collagen supplements. This animal protein is a rich source of nonessential amino acids — for example, glycine, proline, and hydroxyproline — characteristic of the collagen found in the human body.
What is the difference between beef gelatin and collagen?
Beef gelatin and beef collagen come from the same product but collagen is produced when gelatin is processed more using a technology called hydrolysis.
How can beef collagen help promote nail and hair growth?
While we are on the topic of beauty, beef collagen can also help promote healthy nails and hair growth. Based on a 2017 study in the Journal of Cosmetic Dermatology, participants consumed 2.5 grams of collagen peptides every day for 24 weeks. The results showed a 12% increase in nail growth rate and a 42% fall in the frequency of nail breakage.