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Collagen Benefits for Women: Skin, Hair, Joints & Gut

By Rachel Link, RD, MS

August 11, 2024

Considering it’s the most abundant type of protein found in the body, collagen has plenty to offer both men and women, especially those who are aging normally and want to support mobility, their appearance and general joint comfort.

Why should women take collagen? Well, the collagen benefits for women are abundant. Collagen supports healthy skin, hair, nails, joints and gut function.

In fact, consuming enough protein in general is important for healthy aging, since the body uses amino acids to build and repair muscles and bones and to make enzymes, hormones and neurotransmitters.

Women who can benefit from taking collagen supplements most include: 

• Those looking for extra joint support and help with exercise recovery.

• Athletic/active women.

• Women lacking protein in their diet (such as vegetarians and vegans).

• And anyone looking to support the strength and appearance of their skin, nails and hair.

Of course, you should always consult your healthcare professional prior to starting any new dietary or lifestyle regimen, including supplementation. 

Why Women Need More Collagen

Collagen is one of the best supplements for women. What does collagen do for a woman's body? As a structural protein made up of approximately 19 amino acids (including often hard-to-find glycine, proline and arginine), collagen essentially holds the body together. It helps to form connective tissues, including collagen supporting the joints, skin, ligaments, tendons, hair and more. 

Your body makes its own collagen, plus you can consume more from certain food sources, such as bone broth and gelatin.

The issue for most people is that collagen’s not abundant in most meat protein foods; therefore, supplements like collagen powder can come in handy. Protein foods like meat, eggs, fish and dairy can provide your body with amino acids that help you synthesize collagen, but these aren’t great sources on their own.

Overall, both women and men produce less collagen once they reach their 30s or 40s. Adding more collagen to your diet can offer many benefits, such as collagen for skin health (including elasticity and skin tone), to help joint comfort and mobility, and assist in gut function by helping to maintain integrity of the gut lining.

Skin Benefits of Collagen

Protein, especially collagen, acts as a support network for the dermis, the skin layer that helps keep skin resilient and supple. About 70 to 80 percent of the protein found in skin is collagen. 

As collagen production naturally starts to accelerate its decline in middle age, this can result in changes in skin elasticity, including increased appearance of wrinkles and sagging skin.

Collagen is therefore one of the best supplements for skin health, including normal skin aging and healthy elasticity. Below are some of the benefits of collagen for women pertaining to healthy skin, hair and nails:

• Supporting skin elasticity and skin tone.

• Improving the appearance of crow’s feet as well as dark circles under the eyes.

• Help get rid of wrinkles and crepey skin.

• Reducing collagen degradation with noticeable results.

• Promoting healthy hair thickness and growth while reducing hair breakage.

• Contributing to healthy, strong nails.

Joint and Exercise Benefits 

Does collagen work for joints? Definitely, for it helps to form joints, ligaments, tendons and cartilage, which all facilitate normal mobility, flexibility and strength.

Joint-related benefits of collagen for women include: contributing to joint health and joint comfort, supporting exercise performance and recovery, and potentially reducing exercise-related discomfort.

Consuming certain collagen supplements such as Multi Collagen Protein and Multi Collagen Advanced — both of which contain a specific fermented eggshell membrane collagen ingredient (see below for more info) — has been shown to help reduce stiffness (such as knee stiffness) in as little as one week, making it easier to stay active.

Consuming more protein, including collagen, can also support a healthy metabolism and body composition, and aid in energy output.

Gut Benefits

Because collagen forms and repairs the lining of the intestinal wall, it can contribute to overall health of the gastrointestinal tract. It helps to keep fascia tissue strong which lines the gut, contributing to healthy “tight junctions” in the intestinal barrier.

Collagen assists gut health because it helps maintain gut integrity plus can improve nutrient absorption, digestive health and healthy immune system function. The majority of a person's immune system is located inside their gut, therefore prioritizing gut/microbiome health is crucial for general well-being. 

A healthy gut also facilitates normal hormone and neurotransmitter production. And other gut-related overall benefits of collagen for women include: supporting normal phase two liver detoxification, supporting the central nervous system, and promoting relaxation, which is important for the “gut-brain connection.”

Best Collagen Products & How to Use

Want to learn how to increase collagen levels? The best collagen supplements for women are those that provide multiple types of collagen, such as types I, II and III, considering these are found in the highest concentrations in the skin, gut and joints. 

You’ll find these collagen types in the Ancient Nutrition supplements described below. These products all feature a proprietary fermented eggshell collagen ingredient that has been backed by six human clinical studies, proving to offer several specific benefits for women.

1. Multi Collagen Protein

Ancient Nutrition’s Multi Collagen Protein can boost your intake of multiple types of collagen, each which has its own unique role. It features 10 different collagen types from four real food sources: bovine, chicken, fermented eggshell membrane and fish collagen.

Multi Collagen Protein is one of the best collagens for women considering it supports maintenance of healthy connective tissues, including skin, joints and hair health. 

Each formula uses hydrolyzed collagen, meaning the protein has been broken down in smaller peptides, which assists in absorption. 

How much collagen should you take? While there isn’t a standard daily recommended amount, most adult women can benefit from having at least one serving of collagen protein powder per day (about 10 grams of collagen), for example by having a collagen-filled smoothie for breakfast. 

Some women may benefit from collagen loading, such as 2–3 servings daily, but should always check with their healthcare professional first and read and follow label directions for use.

Multi Collagen Protein comes in several flavors, including pure/unflavored, vanilla, chocolate, strawberry lemonade, cold brew and guava passionfruit.

There are many collagen recipes worth trying, such as peach smoothie, protein coffee or peanut butter collagen protein bars.

2. Multi Collagen Advanced

Multi Collagen Advanced is a premium supplement line features products aimed to help one lose weight and fat, gain muscle and strength, and rapidly hydrate (including the skin) and promote healthy detoxification. It includes Multi Collagen Advanced Lean powder, Lean capsules, Muscle capsules, Detox powder and Hydrate powder (lemon lime or mixed berry flavor)

Each Multi Collagen Advanced formula is packed with 10 types of collagen from 10 food-based sources, including six premium grass-fed organs as well as a unique, clinically studied blend of superfood ingredients. The added functional ingredients aere designed to help you burn fat, lose weight, build muscle, detox and hydrate.

3. Multi Collagen Protein Beauty Within

Ancient Nutrition offers several formulas designed specifically to support healthy skin and hair, as well as healthy sleep support and more.

Multi Collagen Protein Beauty Within formula features a blend of 10 types of collagen, plus phytonutrient-dense fruits and vegetables for extra antioxidant and skin support.  

Additionally, it includes 2 billion CFUs* (*at time of manufacture) of the SBO probiotic strain called Bacillus coagulans, along with 100 percent your daily need of vitamin C. The probiotic helps support a healthy immune system and gut function.

This formula has a delicious guava passionfruit flavor that easily blends into water, smoothies and juices.

4. Collagen Peptides

Ancient Nutrition’s Collagen Peptides offer many of the same benefits as Multi Collagen Protein, including support for skin, hair, nails and joints. Collagen Peptides are made from two sources: clinically studied fermented eggshell membrane collagen and bovine collagen, which offers collagen types I and III. 

The unflavored Collagen Peptides formula provides 18 grams of protein per two scoop serving (20 grams of the Collagen Complex). Try Collagen Peptides in recipes such as: collagen coffee, collagen overnight oats or in a cleansing collagen smoothie.

5. Vegetarian Collagen Peptides

If you're a plant-based eater or vegetarian, try Vegetarian Collagen Peptides, which feature a proprietary fermented eggshell membrane ingredient. 

This formula is made without bovine, chicken or marine collagen, instead exclusively featuring fermented eggshell membrane collagen that has been hydrolyzed to assist in digestion. We also include SBO probiotics in this formula, as well as the fiber called acacia. SBO probiotics support maintenance of healthy gut flora. 

You should always consult your healthcare professional prior to starting any new dietary or lifestyle regimen, including collagen supplements. Likewise, you should always read and follow label directions for suggested use.