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HomeNutritionOught to You Take Collagen Dietary supplements?

Ought to You Take Collagen Dietary supplements?


The wellness business has an obsession with youth. So naturally, collagen has turn into and continues to be an enormous development for anti-aging and general well being.

There was some new analysis on collagen within the years since I wrote my first evaluate on collagen dietary supplements, so I’m bringing it to you right here, together with my ideas (have they modified?) on taking oral collagen dietary supplements.

The difficulty with a variety of the research on collagen and pores and skin is that they’re finished on animals, they’re sponsored by makers of collagen dietary supplements, or they’re simply poorly finished normally. 

What’s collagen?

Collagen is a protein that’s made up of the amino acids glycine, proline, and hydroxyproline. It’s discovered within the pores and skin, bone, tendons, and ligaments of people and animals. Collagen is a inflexible structural protein, like scaffolding for our pores and skin and different physique elements.

collagen benefits
(https://www.morgannasalchemy.com)

We don’t must eat collagen to supply it – our our bodies produce collagen from the vitamins we eat, particularly vitamin C, copper, zinc, and meals which can be excessive in protein like rooster and fish. 

Collagen may also assist our pores and skin look plump and hydrated, which is why, as we age, our pores and skin tends to sag and isn’t as elastic. Pores look bigger due to the lack of firmness. 

Different elements, comparable to smoking, stress, genetics, solar publicity, and poor weight-reduction plan,additionally have an effect on the standard and charge at which we lose collagen within the pores and skin. 

Collagen manufacturing begins declining within the mid-twenties by round 1% per yr. 

Based on the American Academy of Dermatology, girls lose as much as 30% of their collagen manufacturing within the first 5 years of menopause, which is simply sh*t luck. This results in crepey pores and skin, weakened muscle groups, and stiff ligaments and tendons. 

collagen and skin
Ageing course of. comparability of Younger and aged pores and skin. Collagen, Elastin and fibroblasts in youthful and older pores and skin. age-related modifications within the pores and skin when Collagen fibers atrophy, and Elastin damaged. Vector illustration

It’s simply a part of getting older. Nothing – apart from surgical procedure – can repair these indicators of ageing.

What occurs once we take collagen?

Once we eat collagen, what occurs is identical as once we eat any protein. 

Protein meals are made up of chains of amino acids. Once we digest these meals, the amino acid chains get damaged down into particular person amino acids.

collagen benefits
(https://media.lanecc.edu/customers/powellt/FN225OER/Protein/Protein5.html)

The physique then takes these particular person amino acids and reassembles them into configurations that go well with its wants, then sends them the place they’re wanted. It’s not a certainty that the amino acids will probably be despatched to your pores and skin as collagen. We are able to’t management the place the proteins we eat, find yourself in our physique.

Though there are particular amino acids in our diets that construct collagen, these can be utilized in processes aside from collagen. 

For instance, proline – which we are able to eat in collagen dietary supplements however can be made by our physique out of one other amino acid referred to as glutamic acid – is utilized in pores and skin and joints, but in addition in muscle, in addition to the formation of different amino acid chains. So all the proline you eat doesn’t essentially turn into collagen.

The opinions and science of how collagen in our weight-reduction plan impacts our pores and skin are pretty combined. If collagen breaks down into its elements with digestion, how then will consuming collagen lead to improved pores and skin look? 

That is the place I left my final collagen evaluate. Nonetheless, I typically change my opinion when the science modifications and will get up to date. This is perhaps the case with collagen dietary supplements.

Drumroll, please!

Do collagen dietary supplements enhance pores and skin?

Let’s check out the most recent analysis round collagen and pores and skin.

Firstly, the simplest collagens seem like derived from fish and cows (aka bovine collagen).

A number of opinions and meta analyses (right here), (right here), (right here), have been launched exhibiting that hydrolyzed collagen aka collagen peptides, improves the looks of pores and skin, growing hydration and elasticity. Nonetheless, the problem is the meta analyses are sometimes solely nearly as good because the research they use – and must be taken with a grain of salt.

Different latest research on collagen (right here), (right here), (right here) additionally discovered beneficial outcomes by way of pores and skin look/hydration, though we have now to acknowledge the battle of curiosity in one of many research with a researcher working for a collagen complement firm. All three research had been additionally very small, with beneath 100 topics whole. 

The dosages in these research weren’t constant, and the ratio of glycine to proline and hydroxyproline had been distinctive. Some research used collagen merchandise that additionally had different components. All of that is problematic in the event you’re utilizing this analysis to show that collagen works, or in the event you’re seeking to discover the optimum dosing for a collagen complement.

There simply doesn’t appear to be any consistency throughout research. 

What we have now right here, is a number of research which can be a combined bag of sponsored, small, and probably flawed. Nonetheless, because the years have passed by, I haven’t seen many research on collagen which have not discovered beneficial outcomes the place pores and skin look is anxious.

It’s a traditional case of, ‘the place there’s smoke, there’s hearth.’

If collagen dietary supplements assist with pores and skin hydration, it’s a logical rationalization for the looks of fewer wrinkles. Extra hydrated pores and skin is much less crepey and wrinkly.

On condition that collagen dietary supplements seem like protected, right here’s my backside line about collagen and pores and skin:

Extra analysis must be finished. I’m speaking, bigger research with consistency in product and dosing and much more individuals, together with no sponsorship.

Be sure to get the precise kind of collagen. Watch out for purposeful meals like popcorn and protein bars that comprise components like collagen extra for advertising than anything. 

Guarantee your collagen complement that has third-party testing for security. There have been points with heavy steel contamination of some collagen dietary supplements. Don’t simply purchase stuff off of Amazon; get a good model from a good retailer. 

Hydrolyzed collagen is the most effective type of collagen to take, because it has already been damaged down. 

Lastly, be sensible about ageing. No complement or weight-reduction plan goes to forestall ageing or aid you ‘age in reverse.’ All of us age, and all of us present indicators of ageing. Sadly, we’ve been fed a dangerous narrative round girls and ageing that stokes insecurity and sends us searching for the holy grail of youth.

The Galveston Food plan guide evaluate – learn it right here.

Is collagen protein powder?

Collagen protein powder isn’t the most effective supply of protein. For one, it has a limiting amino acid – tryptophan – which prevents collagen from being a whole protein. Whey continues to be the gold normal for protein powders, because it has probably the most beneficial bioavailability and absorption charge. 

Nonetheless, in the event you’d like to make use of collagen as a protein powder, simply ensure your weight-reduction plan is full. That can make sure that you get that tryptophan from one other supply.

How about plant-based collagen?

This doesn’t exist. Collagen is current solely in animals. ‘Plant-based’ collagen dietary supplements comprise nutritional vitamins and minerals which can be wanted for collagen manufacturing within the physique. Calling these dietary supplements ‘collagen’ is deceptive, which is why a variety of them are named ‘collagen enhance.’

Most of us get sufficient of what we have to make our personal collagen. I wouldn’t suggest vegan collagen merchandise until your weight-reduction plan is severely missing.

What about a few of the different claims round collagen?

Collagen and joint ache

One of many collagen advantages that appears fairly stable by way of analysis (right here), (right here), and (right here) has been using collagen kind II for joint ache. It is a completely different kind of collagen from kind I, so if you’re concerned about making an attempt it, you’ll wish to search for undernatured or kind II collagen.

Collagen and intestine well being 

Does collagen repair leaky intestine? 

A number of different well being practitioners appear to assume so. Bone broth does comprise collagen, though the quantity can fluctuate throughout merchandise.

The GAPS weight-reduction plan evaluate: does leaky intestine trigger illness?

Whereas bone broth could also be soothing, to say that the collagen in it may ‘seal up’ leaky junctions in intestine cells is a gross oversimplification. That’s a standard theme with these types of claims: the physique is much more advanced than how they make it appear. The cells of the intestine aren’t like bricks which have simply misplaced their mortar; to assist with elevated intestine permeability (that’s the precise prognosis, not ‘leaky intestine’), it’s necessary to take away the trigger, no matter that’s in every case.

I wrote about leaky intestine right here.

Do you have to take collagen in your pores and skin?

It might be value a attempt, however don’t anticipate miracles. There appears to be a variety of constructive analysis round hydrolyzed collagen for pores and skin hydration and look, however the preponderance of that analysis appears to be decrease in high quality. 

Nonetheless, possibly there’s something to it?

What I don’t suggest you do is hearken to individuals or firms making large guarantees about collagen and the way it may also help you ‘age in reverse’ or any of that nonsense. We have to normalize ageing and never use it as a advertising device.

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