Bovine Collagen: Everything You Need To Know About The Gut-Healing, Skin-Clearing Protein

We probably don't have to tell you: Collagen is trendier than ever. Once an ingredient relegated only to the skin care world, it has been quickly gaining steam since early 2016 as a functional supplement to aid in injury recovery, ease joint pain, improve gut health, and boost the appearance of hair, skin, and nails. Not to mention, it's a convenient way to boost your protein intake.

Why so popular? Collagen is the most abundant protein1 in the human body—found in our tendons, ligaments, skin, muscles, bones, and blood vessels—and plays a vital role in maintaining its structural integrity. But unfortunately, our bodies produce much less collagen2 as we age, and we're consuming far less of it from natural sources than we used to, which is why dozens of food and supplement companies are now looking to help you fill the void.

Bovine collagen is a naturally occurring protein present in the connective tissue, bones, cartilage, and hides of cows. Bone broth, made by slow simmering meaty bones for an extended period of time, is a natural source of collagen (and specifically a source of bovine collagen if it's made with beef bones) that has been consumed by our hunter-gatherer ancestors for thousands of years. Typically, though, the collagen supplements you see in stores are derived from cow hides.

There are different types of collagen, each composed of different amino acids. The collagen from cows happens to be similar to the collagen we have in our own bodies. Three types of collagen—Type I, Type II, and Type III—comprise about 90 percent1 of all the collagen in the human body, and bovine collagen supplements typically contain Type I and Type III.

Type I and Type III collagen are often found together in the body and serve similar functions. They both help maintain the health and structure of skin, bones, muscles, tendons, ligaments, blood vessels, and organs. Both types are found in the intestines as well, suggesting that they play an important role in gut health. (Type II collagen, on the other hand, is often found in cartilage and promotes joint health. It's not found in most bovine collagen supplements, as these are typically sourced from hides.)

But what is it about these two specific types of collagen that are so special? Turns out, it's all about the amino acids. While there are 18 amino acids in bovine collagen, it's the presence of a few key amino acids that lend the majority of the perks: glycine, proline, and hydroxyproline. These three amino acids are crucial building blocks of collagen, tendons, and ligaments and have been shown to boost health in a number of other ways, such as decreasing inflammation and bolstering the immune system3.

While gelatin may cause bloating in some people due to its larger units of protein, it doesn't affect everyone this way. It does, however, always cause liquids to gel, so it's most useful if you're looking to use it as an ingredient to make things like healthy gummies, gelatin desserts, and custards or to thicken up soups and stews.

A crappy diet, high levels of stress, unidentified food sensitivities—all of these things can damage the tissues lining your intestines, leading to "leaky gut." When you have a leaky gut, foreign particles are able to enter your bloodstream and wreak havoc on your body, increasing inflammation and upping your risk for autoimmune diseases. Since collagen is a component of the gut's connective tissue and lining, increasing your collagen intake may help repair a leaky gut.

All protein is important for building muscle, and bovine collagen is no exception. In one study7 of men with sarcopenia (age-related muscle loss), those taking a hydrolyzed collagen supplementation combined with resistance training increased their muscle strength and lost more fat than a placebo group. "The men who supplemented their workouts saw a greater improvement in their fat-free mass, muscle strength, and fat loss. Given their age, this is quite remarkable! Consistently supplementing with collagen can make your workouts stronger at any age," Pedre said of the study.

While relatively safe to consume, you still need to be mindful of where your bovine collagen supplement is coming from, especially since the FDA doesn't monitor collagen supplements (or any supplement) for safety or efficacy. A good strategy is to seek out a product that has been third-party verified to contain what the label says it contains and to be free of contaminants (reputable groups that test supplement ingredients include NSF International, USP, and UL).

Because bovine collagen is typically derived from cowhides, you should also consider how those cows were raised and what they were fed—both for your health and the health of the environment. Ideally, you'll seek out a bovine collagen supplement from an established company that sources their product from humanely raised, grass-fed or pasture-raised cows (if they don't call this out on their label, that's typically a red flag).