Collagen is one of the most plentiful proteins in mammals. It is responsible for several biological functions, one of which is to provide structural support in connective tissue, muscle, and skin. Collagen is the protein responsible for skin elasticity. It also plays a role in joint and bone health.
Human bodies create collagen naturally. Over time, however, the production of this protein slows down. As a result, a person’s skin begins to lose some of its ability to bounce back into shape, a process that many call “elasticity.” As this occurs, wrinkles begin to form.
Although certain foods, such as bone broth, contain collagen, people who want wrinkle-free skin or other health benefits often look to supplements to increase their collagen intake. Many people take collagen supplements to add more collagen to their diet.
Most collagen supplements go through the process of hydrolyzation. This means that the manufacturer has broken the collagen in the supplements down into peptides, making it easier for the body to absorb and use.
Collagen supplements are available in the form of tablets, capsules, and powders. Many are available to buy online. Whether or not collagen supplements are effective depends on what a person uses collagen for.
There are several potential health benefits that collagen supplements offer. However, scientists have not fully studied all the alleged benefits. Also, as with any supplement, the Food and Drug Administration (FDA) do not evaluate any claims that a company makes on how well their collagen product works.
However, some of the potential health benefits of collagen supplements include:
Benefits of Collagen for Your Body
Protein has a big job in the body. “Collagen gives body tissues structure, toughness, rigidity, and texture. In the skin, it’s akin to a layer of leather. And when it intermingles with elastic fibers, it gives skin strength and resilience,” says Yag-Howard.
When collagen begins to degrade in the skin and levels of it drop in the body, you may notice wrinkles, stiffer tendons and ligaments, weaker muscles, joint pain, and even GI problems. It’s clear that collagen is vital for the health of every system in your body. Within the skin, taking up to 10 grams (g) of collagen peptides per day can help improve skin elasticity, hydration, and collagen density.
What’s more, a review published in 2020 notes that taking hydrolyzed collagen also can protect against UV-induced melasma, a skin problem marked by patches of discoloration on the face, potentially thanks to its antioxidant effects.
When it comes to joint pain, a study published in 2017 had 139 young adult athletes with knee pain take 5 g of collagen peptides daily for 12 weeks. Compared with a placebo group, the collagen-supplemented group experienced less joint pain during exercise, perhaps because the proteins spurred repair of microinjuries in cartilage and reduced the inflammation that contributes to discomfort.
Along with your skeleton as a whole, there’s the potential benefit for bones; a study published in 2018 found that post-menopausal women who had age-related reduction in bone mineral density who took 5 g of certain collagen peptides for one year benefited from increased bone formation in the spine and hip.
One of the more surprising benefits may be for your cardiovascular health. According to a study of healthy adults published in 2017, participants who consumed a collagen tripeptide for six months had an improvement in cholesterol and arterial stiffness, suggesting that collagen may help reduce the risk of coronary artery disease.
Some people who take collagen supplements are looking to improve the look and overall health of their skin. Many believe that collagen supplements can help reduce the effects of aging, such as by adding moisture to the skin, reducing wrinkles, and improving elasticity.
There is some evidence to back these claims up. For example, in a study in the Journal of Medical Nutrition and Nutraceuticals, several women drank a mixture containing various vitamins, minerals, hydrolyzed collagen, and hyaluronic acid.
The study showed that compared with those in the control group, the women who drank this mixture reduced the depth of their wrinkles significantly. The participants’ skin hydration and elasticity also improved significantly.
Another similar study in the journal Skin Pharmacology and Physiology looked at the effects of collagen supplements on women’s skin.
As a person ages, their joints start to break down. In particular, the spongy cartilage of the joints starts to wear away. There is some evidence to suggest that collagen supplements can help with restoring or preventing the deterioration of the cartilage in the joints.
A study on the effects of collagen supplementation discovered that hydrolyzed collagen supplements can boost joint health and possibly regenerate bone density among individuals with osteoarthritis and osteoporosis.
According to the review, it was effective in diminishing joint pain.
Collagen supplements may potentially aid in the growth of muscle mass, based on available evidence. In a study involving 53 male subjects, it was discovered that taking collagen supplements while engaging in exercise resulted in beneficial outcomes. During the trial, participants consumed either 15 grams (g) of collagen or a placebo pill on a daily basis.
During a 12-week time frame, the individuals participated in habitual physical activity. Subsequently, those who consumed collagen supplements displayed a considerable improvement in both muscle mass and strength compared to the individuals who ingested the placebo medication.
The researchers hypothesized that collagen played a role in activating the proteins that promote muscle growth. However, further investigation is required to confirm the potential benefits of collagen on muscle development.
As a fundamental component of bone structure, collagen plays a crucial role in maintaining bone strength. However, with aging, collagen production decreases, resulting in a decline in bone strength and support due to insufficient collagen.
Taking collagen supplements may be beneficial in preventing the loss of bone density and strength, which can otherwise result in conditions such as osteoporosis.
As an illustration, in a small-scale research, women were given either calcium or a combination of calcium and collagen supplements for a duration of one year. It was discovered by the researchers that those who received both calcium and collagen had decreased levels of a protein that causes bone breakdown in their bloodstream.
Further studies are needed to completely demonstrate the impacts of collagen in enhancing bone strength.
The consumption of collagen supplements might aid in ensuring the well-being of one’s cardiovascular system.
A study involving 30 individuals found that half of them were given 16 g of collagen tripeptide for a period of 6 months. This group experienced notable improvements in their artery stiffness and a reduction in their levels of low-density lipoprotein, also known as “bad,” cholesterol.
Lowering the rigidity of arteries can have a positive impact on heart wellbeing, although further investigation is required to verify the beneficial role of collagen in this regard.
There are also claims that collagen may provide additional health benefits. However, these claims do not have backing by scientific research. Some other potential things that collagen may help with include:
- maintaining a healthy gut
- maintaining a healthy weight
- reducing anxiety
- improving mood
- promoting healthy nail and hair growth
During the study, the female participants were given either a placebo or collagen supplement for a period of eight weeks. Upon completion of the eight weeks, those who had taken the collagen supplement showed increased levels of elasticity and moisture in comparison to the placebo group. Nonetheless, assertions that collagen can be beneficial in the prevention of skin conditions like acne are yet to be supported by scientific evidence.
Scientifically Proven Ways to Increase Collagen Production
According to Robinson, after the age of 30, collagen depletion begins and the body’s ability to produce good-quality collagen may decrease. To boost collagen reserves, Robinson suggests utilizing products that improve collagen production.
Retinoids or retinols are frequently incorporated into anti-aging creams and serums. According to a 2016 published study, both retinoic acid and retinol have collagen-generating properties. Additionally, Zeichner suggests using products with alpha hydroxy acids, such as glycolic acid, and peptides to prompt the creation of collagen.
Yag-Howard suggests that there are several procedures available at the dermatologist’s office that can enhance collagen and skin appearance. Various studies have proven that lasers, radiofrequency, ultrasound, microneedling, and fillers are among the treatments that can boost collagen production.
Keeping a nutritious diet is crucial, as it provides your body with the necessary amino acids to produce collagen, which are found in protein-rich foods. Additionally, nutrients such as vitamin C, zinc, and copper can also aid in collagen production.
Eating a diverse range of whole foods including fruits, vegetables, whole grains, beans, lean meats, seafood, and nuts can enhance collagen production, which aligns with the traditional recommendation for healthy eating.
Finally, wear a broad-spectrum sunscreen with at least SPF 30. “This is the best way to ensure healthy collagen,” says Zeichner. “Make sure to wear it every day, as even incidental sunlight exposure adds up over a lifetime,” he says. Your first line of defense is to protect the collagen you have, rather than trying to make up for bad sun protection habits later.
Engage in skin massage as a form of self-care. Limited evidence indicates that consistent skin massage can potentially stimulate the production of procollagen-1 and amplify the effectiveness of anti-aging skincare products.
To maintain your body’s natural collagen production, it is recommended to limit your alcohol intake and quit smoking.
Collagen loss, which results in the development of wrinkles on the forehead, between the brows, crow’s feet, and deepening of “smile” lines, is linked to the practice of two particular habits. Furthermore, the consumption of sugar should be restricted to prevent the production of advanced glycation end products (“AGEs”), which deteriorate collagen.
Getting More Collagen
Numerous companies are vying for your attention with regards to enhancing collagen, whether through a topical application, dietary supplement, or food item. Learn about the specifics of each option.
Collagen supplements in the form of powders and capsules have become popular recently, particularly when added to coffee and smoothies. It has been suggested that these supplements, which often contain collagen, may show potential in reducing signs of aging when taken orally.
Robinson provides some insight to note: “Collagen powder is considered a form of protein, and when consumed, our body processes it just like any other protein source such as fish or chicken. It does not directly enhance the skin’s volume or texture,” she explains.
Proclaimed to diminish aging symptoms and wrinkle appearance, pro-collagen creams enriched with synthetic collagen are available in the market. The primary aim is to retain moisture in the skin cells, giving way to the plumping effect. However, the optimal way of utilizing collagen in topical applications lacks extensive research.
Although bone broth provides collagen from animal bones, consuming it does not guarantee any skin anti-aging benefits.
It is typically safe to consume collagen supplements according to the instructions provided by a healthcare expert, but it’s crucial to consult with a physician prior to commencing any new supplements or augmenting the consumption of current ones.
Typically, collagen supplements cause mild side effects, such as:
- diarrhea
- a general feeling of heaviness in the stomach
- rashes
In the majority of adults, consuming collagen supplements is generally safe and does not carry notable health hazards.
Many collagen supplements are not suitable for vegans or vegetarians as they are commonly made from animal bones and protein. Nevertheless, there are plant-based collagen alternatives that can be found online, although they might not be widely accessible.
A person can also use collagen supplements while following a keto diet plan. Similar to vegan options, a person may want to look for a collagen supplement that specifically aims to support the keto diet.
Collagen is widely recognized for its ability to enhance skin health and maintain its vital features. Its health benefits extend beyond the skin and may also bolster bone, joint, and heart functions. Collagen supplements are readily available online and in local stores, catering to diverse dietary requirements.
The protein collagen is present all over the body, specifically in teeth, ligaments, bones, tendons, skin, and connective tissues. Making sure your body acquires and generates the necessary substances through the consumption of adequate quantities of protein, developing good sunscreen routines, and applying dermatological products can assist in reducing the effects of aging while also promoting wellness.
For most people, taking collagen should not have any major effects or health consequences.