Collagen has become a widely popular supplement, with a growing demand according to market research. The claims about its health benefits range from stronger bones to glowing skin and healthy joints, making it an attractive option. However, before investing in collagen supplements for the promise of a fountain of youth, it’s crucial to note that not all claims about collagen are scientifically proven. While collagen is essential for skin, nails, hair, and bones, individuals with a diet rich in healthy protein sources may not necessarily require collagen supplements.
What Is Collagen?
Collagen stands as the most abundant protein in the human body, present in bones, skin, muscles, blood vessels, the intestinal lining, and tendons. It can be categorized into three types:
- Type I and III are prevalent in the skin, tendons, organs, and bones.
- Type II is primarily found in cartilage, making it a focal point in research related to collagen and arthritis, according to the Arthritis Foundation.
As a protein, collagen is composed of amino acids. After consumption, proteins break down, and the resulting amino acids join a pool in the body, where the body decides their allocation. Collagen, rich in specific amino acids like proline, hydroxyproline, and glycine, is crucial for collagen synthesis, as highlighted in a November 2019 study in Cellular and Molecular Life Sciences. The collagen structure resembles that of a rope, possessing similar qualities of strength and tightness. However, with aging, collagen production decreases due to the natural aging process and other factors such as diet and chronic stress.
While the natural loss of collagen cannot be entirely prevented, incorporating collagen into your diet through supplements is an option.
How Collagen Benefits Your Body
Research conducted in recent years has revealed numerous benefits of collagen, particularly for skin, nails, joints, and muscles. As the body’s natural collagen production declines with age, supplementing with collagen peptides becomes a valuable means of replenishing these essential stores.
Linked to Better Skin Quality
The most extensively studied benefits of hydrolyzed collagen supplements are related to skin health. Collagen has demonstrated improvements in skin elasticity, reduced dryness, and diminished wrinkles, as highlighted in a July 2020 review in Experimental and Therapeutic Medicine. Aging, along with factors like excessive sunlight exposure, smoking, and an unbalanced diet, accelerates the aging p rocess. A study examining the effects of collagen peptides on women aged 35 and older showed significant results, including enhanced elasticity, increased skin hydration, reduced roughness, and improved overall appearance. Moreover, collagen supplements were found to enhance wound healing and combat skin aging, as reported in a January 2019 systematic review in the Journal of Drugs in Dermatology. However, further research is needed to establish optimal collagen supplement doses.
Associated With Stronger Bones
Collagen may play a role in improving bone mineral density, potentially influencing bone health. A study involving postmenopausal individuals who received collagen peptides showed significantly increased bone mineral density in the lumbar spine and femoral neck after 12 months, as per January 2018 research in Nutrients. This suggests a potential addition to the recommendations for preventing osteoporosis or reduced bone loss.
Linked to Joint Pain Relief
Cartilage deterioration is a key factor in arthritis, and collagen has been studied for its potential to improve joint health and reduce perceived pain. A study involving people with knee osteoarthritis who received type II collagen reported less joint pain and improved function compared to those who did not receive collagen, according to the June 2016 study in the Eurasian Journal of Medicine. The journal Amino Acids highlighted in September 2021 that collagen is particularly beneficial in enhancing joint functionality and reducing joint pain.
Associated With Stronger Muscles
Collagen is a crucial component found in muscles, tendons, ligaments, organs, blood vessels, and skin. Supplementing with collagen can contribute to stronger muscles and support their regrowth. A study in the British Journal of Nutrition in October 2015 found that individuals who took collagen supplements exhibited increased muscle strength and growth after exertion from exercise.
Collagen and Weight Loss
As of now, there are no definitive clinical studies demonstrating a direct link between collagen supplements and weight loss. However, several factors suggest that collagen supplementation may contribute to the weight loss process.
A study published in the October 2015 issue of the British Journal of Nutrition proposes that supplementary collagen, due to its role in muscle growth, increases the body’s energy requirements. This elevated energy demand leads to the burning of calories, and concurrently, it boosts the metabolic rate, enhancing the digestive system and potentially facilitating weight loss.
Additionally, collagen supplementation demonstrated appetite-suppressing effects in a study involving estrogen-deprived rats, as reported in the International Journal of Medical Sciences in October 2016. Nevertheless, it is crucial to note that further research is necessary to establish collagen’s impact on hunger and weight loss in humans.
Can You Detox With Collagen?
A commonly practiced detox method involving collagen is the three-day bone broth diet, where individuals consume only bone broth for three consecutive days.
However, Harvard Health Publishing conducted a review on the efficacy of bone broth and concluded that there is no established correlation between its consumption and the relief of issues related to joint pain, bone strength, or the overall collagen levels in the body.
Where Do Collagen Supplements Come From?
Collagen can be sourced from foods such as bone broth, but it is also available in supplement form, either in powder or pill form.
Collagen supplements typically come in the form of collagen peptides, also known as hydrolyzed collagen. This form of collagen undergoes a process called hydrolyzation, as explained by the Harvard T.H. Chan School of Public Health. Hydrolyzation is a process that involves breaking down collagen with the addition of water.
When collagen undergoes hydrolyzation, it breaks into smaller molecules, making it more easily absorbed by the body, according to the Harvard T.H. Chan School of Public Health. Collagen peptides are water-soluble, meaning they dissolve completely in both hot and cold liquids, and they are tasteless unless you opt for a flavored variety. This makes them convenient to stir into water or blend into protein smoothies without affecting the taste or texture.
Collagen Sources
According to a study in Molecules from November 2019, the majority of hydrolyzed collagen is derived from the following sources:
- Cow tissues and tendons (bovine collagen)
- Pig skin
- Chicken bones
- Fish (marine collagen)
Regrettably, these sources may not be suitable for vegans and vegetarians seeking to experience the benefits of collagen. While “vegan collagen” products made from yeasts and bacteria are available, there is no evidence suggesting that they function in the same manner as animal-derived collagen.
How Much Collagen Should You Take?
The recommended dosage for collagen depends on the type you are taking.
Typically, for type I collagen, which is often hydrolyzed collagen, the suggested dose ranges from 5 to 15 grams per day. It is commonly available in powdered form, making it convenient to stir into drinks, mix with smoothies, or incorporate into baked goods. On the other hand, type II collagen requires a smaller dosage, usually measured in milligrams rather than grams.
“I recommend mixing powdered collagen with something like a fruit smoothie or oats with fruit to provide a source of vitamin C for improved absorption,” suggests Samuel. Vitamin C can be found in foods such as tomatoes, oranges, and strawberries.
Collagen supplements generally have few side effects and are well tolerated. However, it is advisable to consult with your doctor before incorporating any supplements into your routine and ensure that they are approved for your specific health conditions.
Collagen: Pills or Powder?
Collagen supplements are available in various forms, with collagen powder and collagen pills or capsules being the most prominent and accessible. Before determining which is best for you, there are several factors to consider.
Collagen Powder: Hydrolyzed collagen, also known as collagen peptide, is the form most commonly featured in medical studies investigating the effectiveness of collagen supplements. Described by the Cleveland Clinic as a powder with usually no flavor, collagen peptide dissolves easily into beverages or smoothies, providing a convenient and palatable way to incorporate collagen into your routine.
Collagen Pills or Capsules: Collagen pills or capsules are relatively similar to collagen powder, with the primary difference being their format. They often come supplemented with additional vitamins and minerals, compacted into a tablet or encapsulated form. While they serve as an alternative based on personal preference, they offer the same benefits as collagen powder.
It’s worth noting that there are also collagen supplements in the form of face creams, although the true effectiveness of these remains unclear. When choosing between collagen powder and pills, consider your personal preferences, ease of incorporation into your routine, and any additional supplements or ingredients you may want.
