Claims about the health and beauty benefits of collagen supplements are commonplace these days, especially online.
The claim Collagen supplements can promote healthier skin, hair and nails, and stronger joints.
But it’s going to happen with age regardless, which is why lots of people turn to collagen supplements.
When it comes to skin health, there are studies that suggest collagen supplements work.
Given that, the state of the evidence when it comes to collagen supplements for skin is mixed at best, says dermatologist Lauren Taglia.
Famously, Ponce de Leon, an explorer, traveled to Florida to find the fountain of youth. However, if you follow social media influencers, he ought to have gone to the supplement section to buy some collagen.
Nowadays, claims regarding the health and aesthetic advantages of collagen supplements are widespread, particularly on the internet. Does the evidence, however, support the hype?
the assertion.
Stronger joints and better skin, hair, and nails can be achieved with collagen supplements.
the hypothesis.
The most prevalent protein in the body is collagen. Bones, cartilage, tendons, ligaments, skin, hair, and nails all contain it. It keeps the volume and suppleness of our skin intact. Because it is a structural protein, it, among other things, maintains the strength and integrity of our tissues and joints. The quantity and quality of collagen our bodies produce, however, start to decrease in our 20s.
Smoking, UV radiation, and exposure to pollutants in the environment can all hasten that decline. In any case, it will occur with aging, which is why many people use collagen supplements.
There are two primary types of collagen supplements. In essence, hydrolyzed collagen peptides are collagen that has been broken down into smaller amino acid chains to facilitate absorption. They are sourced from animals, including chicken, pigs, cattle, and fish. Supplements designed to enhance joint health, skin, and hair usually contain that ingredient.
Dr. Lauren Taglia, a board-certified dermatologist with Northwestern Medicine in Naperville, Illinois, explains the theory: “If you ingest [a collagen supplement], it goes through the GI tract and gets absorbed and then theoretically goes to places to support or increase collagen production.”.
Undenatured, or native, type II collagen that hasn’t been broken down is the second major supplement form. Its source is chickens. In cartilage, type II collagen predominates. These supplements are believed to support joint health by inducing the production of chemical messengers that reduce inflammation by the immune system.
What does the research say, then?
the proof.
First, let’s talk about the skin.
Collagen supplements may be effective for skin health, according to some studies.
According to Dr. Maryanne Makredes Senna, an assistant professor of dermatology at Harvard Medical School, “randomized controlled trials have shown that after 8 to 12 weeks of collagen supplementation, things like depth of wrinkles, skin elasticity, and dermal thickness seem to be improved.”.
In 2021, a meta-analysis of 19 studies revealed that collagen supplement users had improved wrinkles, skin hydration, and elasticity when compared to a placebo.
This year, a second meta-analysis was released. Following a 90-day period, it examined 23 randomized controlled trials involving over 1,400 patients who took collagen supplements for skin conditions and discovered notable improvements in those same areas.
However, there is a significant disclaimer to those findings, according to Senna: the studies that discovered the greatest improvements were of lower quality and were supported by the supplement industry.
Senna states, “There was no significant association rate between high-quality studies and studies that were not funded by industry.”.
Because of this, dermatologist Lauren Taglia says the evidence regarding collagen supplements for skin is, at best, conflicting. She states, “As physician-scientists, we would love to see studies done on a large scale and done independently.”.
The situation with collagen supplements for joint health is comparable. Studies have demonstrated advantages, such as lessening osteoarthritis pain.
However, a lot of the research is funded by the industry, so it can be challenging to identify potential bias, according to Dr. David Felson, a professor and researcher at Boston University who studies osteoarthritis.
According to one systematic review, the majority of research on collagen supplements for osteoarthritis and rheumatoid arthritis was of insufficient quality to assess their effectiveness. A few of the studies that were part of that review mentioned negative side effects, like a worsening of symptoms.
“I’m not sure what the correct response is in regards to collagen,” Felson states. Although “there are no large scale studies here and there need to be,” he acknowledges that it might be beneficial.
The bottom line.
Collagen supplements “could be helpful, but there’s not a ton of strong evidence to support them at this point,” according to Taglia, if you’re looking for healthier skin.
According to Dr. Maya Jonas, an assistant professor of dermatology at Ohio State University, your best option is to concentrate on topics that do have strong supporting data. This involves applying sunscreen and other forms of sun protection as well as using products containing vitamin A, such as retinol, which has been shown in studies to promote the production of collagen. It’s also critical to keep your skin hydrated.
According to Jonas, lifestyle factors also matter. In addition to nuts and seeds, which are excellent sources of copper and zinc and aid in the production of collagen, she suggests a diet high in fruits and vegetables, which offer antioxidants like vitamin C.
“We constantly discuss diet, ensuring that patients are eating a balanced, healthful Mediterranean diet, abstaining from alcohol, quitting smoking, and avoiding secondhand smoke,” Jonas says.
And, Senna adds, get lots of exercise and sleep. Stress and inadequate sleep can have a negative impact on skin, but exercise can increase blood flow to the skin and potentially fight against the aging-related loss of dermal thickness and elasticity.
