Collagen Supplements
How effective are collagen supplements? Or am I just wasting my money?
These are questions I get asked during consultations. Many clients I work with, mostly my female clients, are taking a collagen based supplements for improved texture in skin, hair and nails. So whats the suss on these supplements and are they worth the fuss?
Lets back up, collagen is structural protein found in our tissues. Its mostly found in our hair, skin, nails, muscles, tendons, cartilage, and bone. Our bodies naturally produce collagen from protein rich foods we eat like meat, fish, chicken, or bone broth.
Over time factors such as hormonal changes, aging, sun damage, smoking, and alcohol consumption all decrease our bodies ability to make collagen.
Collagen supplements and collagen drinks either contain collagen or small amino acid fragments called peptides, which the body can use to form collagen and mostly come from animal sources like fish, chicken, and beef. The question is - do they work? Will spending your money on these supplements actually help your body produce more collagen.
The truth is….we don’t know yet. There haven’t been enough studies to say conclusively. One review published in the International Journal of Dermatology looked at a series of randomized, double-blind, controlled trials (the best kind of research) and showed that out of 1,125 participants (95% women) most people reported improvements in skin hydration, elasticity, and wrinkles when compared with placebo. However, many of the trials used products that also contained vitamins, minerals, coenzyme Q10, and hylauranic acid which also have been shown to aide in skin health. So whether it was the combination, some other component in the product, or the collagen itself which caused the improvement can’t be determined.
There also aren’t any studies that I’m aware of that show collagen or peptides from the supplement are actually used by the skin. They may also be going to muscles, bones, and tendons.
If you’re concern is skin health, then proven techniques for improving skin texture and elasticity include:
Retinoids (Prescription in most areas)
Sunscreen daily and reapplied every 2 hours when outdoors
Food first approach with adequate protein rich foods (i.e.: chicken, beef, fish, pork, beans, tofu, dairy) and adequate fruits/vegetables to meet your needs for B vitamins and antioxidants (i.e. Vitamin C)
Stopping smoking and reducing alcohol
Speaking with a dermatologist about certain products and procedures which more directly affect collagen growth in the skin may also be a better use of your money. Some procedures like microneedling and laser treatments have stronger evidence to support collagen formation in the skin than collagen supplements.
If you’re a die hard supporter of collagen supplements or you are simply interested in trying one, then know that most collagen supplements on the market are generally considered safe. As with all supplements, be cautious that this is an unregulated industry and therefore looking for companies which have an outside verification system on their products are important.
And for my clients, especially women in their first 5 years of menopause, I’d probably be more apt to support their use to aide in hormonal changes occurring in the body which can affect collagen in areas such as bone. There are some studies which showed collagen products from fish had higher bioavailability, potency, and safety profile. Most supplement amounts used in studies were 2.5-15grams per day and longer times >8 week supplementation showed more benefits.
