Understanding Native Collagen
Collagen is the most abundant structural protein in the human body, forming a triple-helix structure. It is a building block for skin, bones, tendons, ligaments, and connective tissues. Native collagen exists in food sources like bone broth. Due to its high molecular weight and complex structure, this form is difficult for the body to digest and absorb efficiently, which is where processing comes in.
The Process of Hydrolysis
Collagen hydrolysate, often referred to as collagen peptides, results from hydrolysis. During this process, native collagen is broken down using water and enzymes into smaller peptide fragments.
How Hydrolysis Changes Collagen
- Molecular Weight: The molecular weight of native collagen is high, around 300,000 daltons. Hydrolysis reduces this significantly, with standard hydrolysate molecules typically around 10,000 daltons, and some advanced nano-hydrolyzed forms even smaller.
- Improved Bioavailability: Because the protein is 'pre-digested' into smaller peptides, the body does not need to expend as much energy breaking it down in the digestive tract. The small, low-molecular-weight peptides are absorbed quickly and efficiently from the small intestine into the bloodstream, where they can be transported to the target tissues.
- Enhanced Solubility: Hydrolyzed collagen is water-soluble and dissolves easily in both hot and cold liquids, making it incredibly versatile for use in drinks like coffee, smoothies, and other recipes without altering texture or taste.
Key Differences Between Collagen and Collagen Hydrolysate
| Feature | Native Collagen | Collagen Hydrolysate (Peptides) |
|---|---|---|
| Molecular Structure | Large, complex triple-helix protein chains. | Smaller, short-chain peptide fragments. |
| Processing | Minimally processed; found naturally in food sources like bone broth. | Processed via enzymatic hydrolysis to break down molecules. |
| Absorption Rate | Very slow and inefficient due to large molecule size. | Rapid and efficient, with high bioavailability. |
| Digestion | Difficult for the body to digest; much passes through the system unutilized. | Easy to digest; the body can readily use the peptides. |
| Solubility | Less soluble in liquids; may require heat to dissolve and can cause gelling. | Highly soluble in both hot and cold water; mixes easily. |
| Common Use | Cooking, making gelatin-based desserts; provides some protein. | Dietary supplements (powders, capsules) for health and beauty benefits. |
Why Hydrolyzed Collagen is Generally the Preferred Supplement Form
For most people looking to supplement their diet with collagen, the hydrolyzed version is the superior choice. Its high bioavailability means the amino acids are delivered to the body's tissues faster and more effectively. These peptides also stimulate the body to produce new collagen, elastin, and hyaluronic acid.
This makes hydrolyzed collagen beneficial for improving skin elasticity and moisture, supporting stronger nails and hair, and providing relief for joint pain. While native collagen found in gelatin and bone broth provides some amino acids, the overall effectiveness for these specific outcomes is generally lower compared to the hydrolyzed form.
Making the Right Choice for Your Health Goals
Selecting between native and hydrolyzed collagen depends largely on your intended use. If your goal is to add a protein source to a recipe that requires gelling, native collagen in the form of gelatin is the right choice. If your primary purpose is to increase the amount of highly absorbable collagen available for your body's tissues, then collagen hydrolysate or peptides are the better choice.
It is also worth noting that collagen supplements vary in source (bovine, marine, porcine) and can contain different types of collagen (e.g., Type I, II, III), which may influence their primary benefits. Marine sources, for example, are typically rich in Type I collagen, which is excellent for skin health, while Type II is more concentrated in joint cartilage.
For those interested in the scientific research behind collagen supplementation for joint health, the Arthritis Foundation provides an overview of studies, noting that hydrolyzed collagen and undenatured Type II collagen are the forms most often studied for this purpose.
Conclusion
The key difference between collagen and collagen hydrolysate is molecular size and processing. Only collagen hydrolysate undergoes hydrolysis, breaking it down into small, bioavailable peptides. This makes hydrolysate the preferred form for supplements, as it is easily absorbed and utilized for health and beauty benefits. When choosing a supplement, smaller is better for maximizing absorption and effectiveness.
For more information on the benefits of collagen, visit the Arthritis Foundation.
