In a world obsessed with youthfulness and vitality, it’s no wonder that collagen supplements have become the latest craze among both women and men.
These powders and pills promise to restore elasticity to the skin, strengthen hair, and even protect joints.
We’ve got companies like Absolute Collagen and Revive Collagen, who are endorsed by celebrities and “in-house scientists”.
These tactics are highly influential in building credibility and trust in their brands.
But are these claims backed by independent scientific evidence, or are they simply another trend in the world of wellness?
If you’re spending on average between £10 – £40 for a month’s supply then you really want to know if that’s money well spent so I’ve looked at the research to help you decide.
What is collagen?
It’s not just a buzzword thrown around in beauty magazines — it’s actually the most abundant protein in our body.
Collagen plays a crucial role in providing structure and support to our tissues, such as bones, muscles, connective tissues, cartilage, and, of course, our skin.
Our bodies naturally produce collagen, but unfortunately, its production starts to slow down as early as our twenties and thereafter there is a progressive loss.
This loss can be sped up by the environment we live in and our lifestyle choices.
Air pollution, sun exposure, smoking, alcohol, diet etc can increase the rate of damage.
To compensate for this natural decline, many women turn to collagen supplements.
But the big question remains: do collagen supplements actually work?
The effectiveness of collagen supplements varies depending on the intended purpose of their use.
We have different types of collagen in the body each with a unique function.
Types of collagen and their function
Here are the three main trypes of collagen:
- Type I: This is the most abundant type of collagen in the body and is found in skin, bones, tendons, and ligaments. It provides structure and support to these tissues.
- Type II: Found in cartilage, this type of collagen is important for maintaining joint health and flexibility.
- Type III: Often found alongside Type I collagen, it plays a role in forming the structure of skin, organs, muscles, and blood vessels.
Choosing Collagen with Purpose:
So when deciding on the type of collagen, think about what you want it for and why.
Is it to help improve your skin or is it for joint health?
The main thing to consider is that your body will decide where it is distributed.
You might be thinking that it will help iron out those wrinkles but according to some Dermatologist’s, it’s not how it works.
To give you more background, in an article by Patel and Makredes Senna, collagen can’t be absorbed in its whole form so this will be altered through a process called hydrolysis.
To enter the bloodstream, it has to be broken down into peptides which will make it easier for your body to absorb through the gut.
They also explain that these peptides can either be broken down into building blocks that make proteins like keratin that will help form skin, hair and nails.
Or it may form collagen that gets deposited in other parts of the body, like your cartilage, bones and muscles.
Here’s the most interesting part, they say that:
“Thus far, no human studies have clearly proven that collagen you take orally will end up in your skin, hair, or nails”
Other insights from the experts:
Other articles published from the Guardian newspaper interviewed scientist Pia Winberg who said that:
“Collagen doesn’t stay collagen… “and [your body] only makes it if [that’s] what you need first in terms of protein and you have the right set of amino acid building blocks to make it”.
“The marketing of collagen supplements is taking people for a ride, a bit, unless they are deficient in certain dietary amino acids, in which case of course it will benefit. But they could equally get that from just increasing amounts and/or diversity of protein intake.”
In the same article, a clinical dermatologist professor Stephen Shumack, explains that:
“…getting the building blocks of the protein from a good, rounded diet is a logical and cheaper way to go.
“Collagen supplements are a current fad based on little scientific evidence,” he says.
Foods to boost collagen production
Collagen is derived from various sources, and it’s important to understand where collagen used in supplements and other products comes from.
Several high-protein foods are believed to nurture collagen production because they contain the amino acids that make collagen—glycine, proline, and hydroxyproline.
These include fish, poultry, meat, eggs, dairy, legumes, and soy.
Collagen production also requires nutrients like zinc which is found in shellfish, legumes, meats, nuts, seeds, and whole grains; and vitamin C from citrus fruits, berries, leafy greens, bell peppers, and tomatoes.
Including a variety of these nutrient-rich foods in your diet can contribute to optimal collagen production and overall skin, joint, and bone health.
Supporting your body’s natural collagen synthesis through a balanced diet really is key.
If you’d like more information on the different types of protein, I have a guide for you here.
Are Collagen Supplements Beneficial?
What’s been very difficult when researching this topic is alot of the scientific reviews have been funded by companies that make collagen supplements.
Here are some studies that support the use of collagen supplementation with no reported conflict of interest or funding from collagen companies (that I can see).
Let’s kick things off by talking about how they can actually help your skin.
Skin health
Mirander et al, collected articles from various databases, 19 studies were chosen, involving a total of 1,125 participants aged 20 to 70 years, the majority of whom were women (95%).
The meta-analysis, demonstrated positive outcomes associated with the consumption of hydrolysed collagen compared to a placebo.
Note: The goal of a meta-analysis is to combine and integrate data from individual studies to draw more robust and reliable conclusions than what might be possible from a single study alone. In essence, it’s a study of studies.
Specifically, improvements were observed in skin hydration, elasticity, and the reduction of wrinkles.
Another comprehensive examination by Choi et al, looked at 11 studies, primarily involving women. It revealed that the daily consumption of collagen resulted in notable enhancements in both skin elasticity and hydration.
Joint health
Garcia-Coronado et al, completed a meta-analysis to evaluate the effect of collagen-based supplements on Osteoarthritis symptoms and found that collagen revealed a significant decrease in the stiffness and was effective in reducing symptoms.
Another review by Porfírio et al, looked at collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis.
They stated that:
“Hydrolysed collagen has a positive therapeutic effect on osteoporosis and osteoarthritis with a potential increase in bone mineral density, a protective effect on articular cartilage, and especially in the symptomatic relief of pain”.
Bone health
A study by Elam et al, conducted a 12-month investigation on post-menopausal women.
They were divided into two groups: one consumed a daily supplement containing calcium and vitamin D along with 5 grams of collagen, while the other received a supplement of calcium and vitamin D without collagen.
Upon completion of the study, the participants who had taken the calcium, vitamin D, and collagen combination exhibited notably reduced levels of proteins that encourage bone breakdown in their bloodstream compared to those who exclusively received the calcium and vitamin D supplement.
While all these studies are encouraging, the authors state that more research is needed, especially on the dosage.
Where is the best place to review collagen products?
While based in the US, ConsumerLab.com provides independent testing and reviews of dietary supplements that are available internationally.
If you subscribe, they are able to show you the results of the supplements they have reviewed.
However, they do highlight in the free version of their review, that collagen does have some potential health benefits.
- It seems to have a minor effect in decreasing wrinkles and slightly enhancing cellulite’s appearance.
- There’s a possibility of a slight improvement in joint pain and/or flexibility in osteoarthritis, assistance with tendons, and potential use in treating pressure ulcers, burns, and bleeding gums.
- Achieving these effects may necessitate consistent daily consumption over a span of two to six months.
Side Effects of Collagen Supplements
Collagen supplements are generally well-tolerated, but it is important for some individuals to exercise caution.
For those following a vegan diet, it is advisable to avoid collagen supplements since they are derived from animals such as fish, cows, and chickens.
Individuals with allergies or sensitivities should be cautious as certain collagen supplements may trigger a reaction depending on their source, particularly marine collagen which can be problematic for those allergic to fish and shellfish.
As with any supplement, it is always recommended to consult with a doctor before starting collagen supplementation to ensure it is appropriate for your individual circumstances.
Final thoughts
You’ve got to weigh up the pros and cons here, subscribing to collagen supplements is going to add up financially and some studies suggest taking it for 6 months before seeing any difference.
The research is still evolving and you might want to ask yourself would your money be better spent on a well-balanced diet and lifestyle.
Doing the boring preventative work always seems like the least attractive option but is often the most effective.
Focus on balanced nutrition, exercising, sleeping well, protecting your skin, drinking less and avoiding smoking seem to be the common sense option.
As a nutrition coach and online personal trainer, I can provide you with the guidance and support you need to make positive changes in your life, especially in terms of your dietary habits.
Contact me today to schedule a consultation and take the first step towards a healthier you.
Click here to book your call.
