Are Collagen Supplements Really as Beneficial as They’re Made Out to Be? Read to Find Out!
By now, I'm sure you’ve heard of collagen powder as it has gained popularity in the past few years and is promoted by many celebrities and influencers on social media. The goal of this blog is to help you understand what collagen is, how it can be used, and if it is something that you feel is worth taking.
Collagen research is fairly slim in human studies, but does show promising results. This is why you may come across some health professionals who do not recommend collagen, and some that do. With time, I'm sure we will see more and more research on collagen in human studies that will give us a clear definitive view on collagen supplementation. Until then, let’s make informed decisions based on what we do know, not based on an influencer promoting a sponsored product!
What is collagen?
Collagen is the most abundant structural protein found in connective tissues like the skin, tendons, cartilage, organs and bones, accounting for 25-30% of proteins in the body. Collagen uniquely contains hydroxyproline, and other amino acids like glycine and proline which are used in the body to create new collagen. Our body naturally produces collagen, but as we age, our production rate gradually decreases.
Factors That Decrease Collagen:
Age (starting at around 25 years old)
Smoking
Excess alcohol
Environmental pollution
Sun exposure
Nutrient deficiencies
Lack of sleep
Lack of exercise
Types of Collagen
There are many types of collagen found in the body, but three main types you will see in supplements, and that have been studied the most include Type I, Type II and Type III.
Type I Collagen
Predominately found in skin, ligaments, organs, teeth, and bones
For skin benefits you'll want to look for Type I and III
Type I can be found in marine and bovine sources
Type II Collagen
Predominately found in joint cartilage
For joint health benefits you'll want to look for Type II, sometimes called CII
Type II is found in bovine and marine sources
Type III Collagen
Predominately found in skin, muscles and blood vessels
Works alongside Type I
Type III can be found in bovine sources
Forms of Collagen in Supplements
Hydrolyzed Collagen or Collagen Peptides (most popular)
This type has been hydrolyzed (or broken down) allowing it to be more absorbable
It can be derived from bovine or marine sources
Mixes well with hot and cold liquids
Gelatin
Gelatin is partially hydrolyzed collagen
Only dissolves in hot water
Less bioavailable compared to hydrolyzed collagen
Benefits
Skin Health
A 2021 systematic review and meta-analysis analyzed 19 eligible studies including 1,125 participants and concluded that collagen supplements can delay and improve the signs of skin aging by decreasing facial wrinkles and improving skin hydration and elasticity.
Other systematic reviews have found similar results, concluding collagen supplements increase skin elasticity, hydration and reduce wrinkles.
Joint Health
Some studies have shown collagen protein to have positive effects on the physical problems related to osteoarthritic patients.
Those results were also supported by a study on athletes not diagnosed with any joint diseases. In this study, they looked at the effects collagen protein had on knee or hip pain. Reduction in activity-related or functional joint discomfort was found to be significant compared to the placebo group.
As always, further research is needed to determine optimal dosing, duration and controlling for dietary patterns of participants as it is unclear whether the collagen supplement is facilitating these results, or is it just an increase in protein?
Closing Thoughts…Do We NEED Collagen?
No! We do not need to take collagen supplements! Remember I said our bodies naturally make collagen? We can consume nutrients that aid in the production of collagen like Vitamin C, Vitamin A, antioxidants, amino acids and omega-3’s! There are even foods that naturally contain collagen such as bone broth and eggs!
Let's shift our focus to preventing collagen loss through living healthy lifestyles rather than relying on supplements (that are unregulated & not guaranteed to work)
Avoid smoking cigarettes
Minimize alcohol intake
Get quality sleep (7-9 hours)
Exercise at least 150 minutes per week
Prevent skin damage
Eat a healthful diet
However, if you feel supplementing with collagen is important to you, you do you! I have a few brands I trust and recommend to clients favorited on my website if you're interested!