All about the benefits of collagen for your health
Despite claims that collagen supplements can strengthen your skin, fight age-related damage, improve bone health, and provide other benefits, few rigorous independent studies have tested the effects of these supplements.
Many studies examining the benefits of collagen supplements are small or limited. In addition, most of the research is funded by collagen suppliers - large corporations that can benefit from positive results.
Here are some results of available research.
Skin
Collagen makes up 75% of your skin's dry mass. As you age, the inner layer of your skin loses collagen, becomes less elastic and more vulnerable to damage.
In a 2015 study, researchers evaluated whether supplements can improve the density of collagen in skin tissues in the laboratory. Their results showed that supplements can improve both skin hydration and skin collagen network, which can reduce the signs of skin aging.
Other studies have looked at skin elasticity, which begins to decline by the age of 20. For example, in a 2014 study conducted in the field of pharmacology and skin physiology , women aged 35 to 55 took a specific collagen Supplement or placebo once a day for eight weeks. At the end of the study, those who took collagen had improved skin elasticity compared to those who took placebo. A 2018 study examined the role of a specific brand of oral collagen Supplement that also contained other ingredients (chondroitin sulfate, glucosamine, L-carnitine, vitamins and minerals). Researchers have found that the Supplement increases skin elasticity and hydration. Finally, a review of 2019 studies on oral collagen supplements evaluated their effects on wound healing and skin aging. The study authors concluded that supplements are generally safe and can increase skin elasticity, hydration, and density. However, they added that further research is needed to determine the correct dosage and study medical applications.
Bone health
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2018 Study concluded that taking a certain brand of collagen peptide increases bone mineral density in postmenopausal women. In addition, the addition was associated with a favorable change in bone tissue, indicating increased bone formation and reduced bone degradation.
Body composition
Some people may take collagen to maintain muscle mass or reduce fat mass. Research on this issue is limited and has produced mixed results. A 2019 study examined whether collagen supplements combined with weight training can affect body composition in active men. Fifty-seven men participated in a 12-week program that combined weight training with either a collagen Supplement or a placebo. The researchers found that both groups increased their muscles to the same extent. However, those who took collagen supplements showed a slight increase in fat-free mass, which is thought to be associated with improved connective tissue health.
Another small study compared hydrolyzed collagen protein supplements with whey protein supplements in older women. A 2009 study found that taking hydrolyzed collagen helps maintain lean body mass.
Cartilages
Collagen helps stimulate the formation of cartilage , the elastic material that covers and protects bones and helps joints move smoothly. The production of collagen and cartilage decreases with age. There is some evidence that collagen supplements can reduce joint pain and other symptoms of osteoarthritis.
Heart disease
Some people take collagen supplements to improve heart health, although there are limited independent studies supporting this benefit.
Researchers associated with a Japanese company that makes functional products based on collagen published a study in 2017. They concluded that when used regularly for six months, the collagen Tripeptide helps improve cholesterol levels and reduce other risk factors for atherosclerosis (hardening of the arteries).
Other use
Some consumers also take collagen supplements for eye health, to improve the appearance of skin and nails, and to lose weight. However, there is little evidence to support these benefits.
You can't choose where in the body collagen will be used. For example, you can take collagen supplements to improve your skin, but if your bones or muscles are devoid of collagen, it is unlikely that your skin will get any benefits.
Those who are allergic to fish, shellfish, or eggs should avoid collagen supplements, as many of them are made from these ingredients.
Collagen supplements have not been tested for safety. Keep in mind that the safety of supplements for pregnant women, nursing mothers, children, and people with diseases or taking medications is not established.
Some collagen products have been recalled by the food and drug Administration due to false claims . Products that stimulate collagen production or claim to remove wrinkles are considered medications (not supplements). These products must be proven to be safe and effective. If there is no evidence or there is insufficient evidence, they are removed from the market.
Dosage and preparation Collagen supplements are available in the form of tablets, capsules, and powders . Dosage recommendations vary. Studies examining the benefits of collagen supplements have estimated doses of 2.5 to 10 grams per day. However, some Supplement manufacturers and other proponents of collagen-based products recommend up to 30 grams per day.
Your doctor may be the best adviser to determine the correct dose.
Note that you can also increase your collagen production by consuming foods such as bone broth or pork skin.
What to look for
Many products marketed as collagen supplements contain hydrolyzed collagen, which is animal-derived collagen that is broken down into small peptides so that your body can absorb it more efficiently.
Since collagen supplements are usually made from fish scales, cow bones, or other animal parts, those who follow a strict vegan diet may want to find an alternative.
Finally, keep in mind that a more expensive Supplement isn't necessarily better.
Other issue
About creams with collagen. Do they work? Currently, there is no scientific evidence for the anti-aging effect of creams, lotions, or other cosmetic products containing collagen. But experts say that the cream is the least effective form of collagen, since collagen is poorly absorbed through the skin.
How safe are collagen injections? One type of cosmetic procedure involves injecting certain substances into the skin to reduce signs of aging, such as wrinkles. Poly-L-lactic acid fillers, for example, help fight the external signs of aging by stimulating the production of collagen in the skin. Although fillers are generally considered safe, they sometimes cause side effects such as skin discoloration and allergic reactions. Moreover, the anti-aging effect of these procedures is temporary and requires repeated procedures to preserve the results.
