Do collagen supplements really work?

What is collagen?

Simply put collagen represents a family of proteins that provides most of our connective tissues with structural components. These include ligaments, tendons, and cartilage. In fact, it makes up around 75% of the dry weight of human skin, helping it to remain firm, supple and plump. In other words, collagen is the glue that helps the body maintain its shape and structure by binding tissues and cells.

Collagen forms in our bodies when collagen fibrils gather from three amino acids called proline, glycine, and hydroxyproline. These fibrils are then bundled into larger groups, which gives collagen a structure that is composed of many smaller bundles of proteins. As a result, its physical properties include great tensile strength.

Even though our bodies naturally produce collagen, there are supplements on the market that supposedly help to improve skin elasticity, promote joint health and support bone health. So, why is there such a huge market for collagen supplements?

What happens to collagen as we age?

As you might already know, with age natural collagen production begins to slow, and cell structures weaken. Skin sags and wrinkles, while ligaments lose their elasticity, joints get stiffer, and much more. Early signs may be subtle. However, here’s some to look out for:

• Volume loss in the face. Cheeks become flatter while the under-eye area develops hollows. These are likely signs of collagen loss, unless you’ve lost a lot of weight recently. 
• Joint pain. Joints begin taking more wear and tear and eventually, they may start hurting during everyday activities, such as your knees when walking down the stairs. 
• Sagging skin. You may notice the sagging effect on your jawline, cheeks, buttocks, and stomach.
• Wrinkles. The loss of collagen leads to the dehydration and thinning of the skin, so wrinkles and fine lines begin to appear.
• Lifeless hair. Hair begins to thin and doesn’t look as healthy as it did in your youth. It may begin to split and break. You may also see hair loss. 
• Weight gain. As collagen decreases so does the rate of our metabolism. As a result, you may start gaining weight even if you don’t change your diet.
• Teeth problems. Collagen plays a significant role in anchoring teeth to gums. Therefore, you may start experiencing tooth pain and sensitivity.
• Weak blood vessel walls. The loss of collagen causes the strength of our blood vessels walls to weaken. Common signs to look out for range from dry eyes, headaches, breathing problems and skin rashes.

The earlier you start to notice these signs, the more you can do to replenish the collagen in your body to see positive results. However, it’s important to mention that all the above symptoms may also be a sign of other health conditions. Therefore, it’s important to consult with your doctor.

Forms of collagen supplements you may come across

In general collagen supplements come from animals including cows, pigs and fish. There are several collagen types, 16 to be exact. However, nearly 90% of all collagen in the human body comes from types I-III. The composition of supplements varies but, they commonly contain the following collagen types or a mixture of the three:

• Type I – accounts for about 90% of all collagen in our bodies. It has the ability to keep cells and tissues together in the skin, tendons, bones, teeth, and fibrous cartilage.
• Type II – is found in elastic cartilage and cushions joints.
• Type III – supports the integrity and structure of organs, arteries, and muscles.

Forms of collagen supplements you may have come across include:

• Hydrolysed collagen also known as collagen hydrolysate or collagen peptides, is broken down into smaller protein fragments called amino acids.
• Gelatin is only partially broken down into amino acids.
• Raw forms of the collagen protein remain intact.

However, you don’t need to take collagen supplements to produce collagen. The human body does this naturally using amino acids from whichever proteins we eat.

Does collagen improve bone and joint health?

It’s true that our bones are mostly collagen, more specifically type I.(1) For this reason, collagen supplements claim to help prevent osteoporosis and bones becoming weaker, brittle, and more likely to fracture.(2) Let’s have a look at what the research says about bone and joint health. 

In a human trial, 131 postmenopausal women took 5g of a hydrolysed collagen supplement daily for 1 year. They experienced an increase of 3% in bone density in the spine and a 7% increase in the femur.(3) While this study suggests collagen supplements may improve bone mass and prevent bone loss, it also highlights the need for more in-depth studies on humans.

As mentioned earlier, you can find collagen type II in cartilage, which is the protective cushioning between joints. This has led to several studies suggesting that various types of collagen supplements can help to relieve joint pain related to osteoarthritis. In a condition like osteoarthritis, the cartilage between joints wears away. Unfortunately, this may lead to inflammation, stiffness, pain, and reduced function in body parts including hands, knees, and hips.(4)

In one study, participants took 40mg of raw type-II collagen daily for up to 180 days. The results showed a reduction in joint pain and stiffness in individuals with osteoarthritis located in the knee.(5) In another study, 2g of hydrolysed type-II collagen was taken daily for 10 weeks with the results showing reduced scores of joint pain and stiffness by almost 40% in individuals with osteoarthritis.(6)

However, it’s essential to highlight that the manufacturers of the brand of raw type-II collagen (UC-II) and the brand of hydrolysed type-II collagen (BioCell) funded and helped conduct their respective studies. As a result, there is a strong bias surrounding this study which leads to questions regarding its reliability and validity.

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Does collagen improve skin health?

Collagen types I and III are major components of our skin – they provide strength and structure.(7) Although the body naturally produces collagen, research suggests the amount in skin may decrease by up to 1% each year, subsequently contributing to ageing skin.

Early studies suggest that taking supplements may boost collagen levels in your skin thus reducing wrinkles, and improving skin elasticity and hydration.(8) Let’s look a little further into this. 

In a study, 114 middle-aged women took 2.5g of hydrolysed collagen type I daily for 8 weeks. The results saw a reduction in wrinkle volume by an average of 20%.(9)

In another study women aged 35 years or older, took 2.5g of a brand of hydrolysed collagen types I and II daily for 12 weeks. As a result there was a reduction in wrinkle depth by up to 27% and increased skin hydration by up to 28%.(10)

Though early research is promising, it’s essential to highlight that the available studies are funded by companies in the collagen industry, which in the scientific world is biased because studies can be manipulated to produce desirable results. In other words, there’s a conflict of interest. This makes it difficult to determine how effective collagen supplements are and if they are worth their price tag.

Interestingly, collagen first appeared as an ingredient in skin creams and serums. However, its ability as a topical application comes with its doubts, even by dermatologists, as you can’t find collagen naturally on the skin’s surface. Furthermore, collagen fibers are too large to permeate the skin’s outer layers. 

How do we digest collagen supplements?

To recap from earlier, collagen is broken down into amino acids in your gastrointestinal tract after being ingested. That being said, it’s unlikely that any whole collagen makes it into your bloodstream. Although there is evidence that chains of amino acids can make it to the bloodstream after ingesting collagen, that doesn’t mean amino acids make it to your skin. 

This is because amino acids are distributed throughout the body based on which area needs them the most. Major muscles like the heart and brain are the first on the list.(11) Skin, however, gets a lower priority. If you have a deficiency in collagen, then your skin will get it. However, chances are that if you eat a decently healthy diet, you don’t have a deficiency.

What nutrients are good for collagen production?

Many foods that support collagen production are generally recommended as part of a healthful eating plan.

Fortunately, there are several foods that boost collagen production. Several high-protein foods support collagen production because they contain the amino acids glycine, proline, and hydroxyproline which produce collagen. These include fish, poultry, meat, eggs, dairy, legumes, and soy. Collagen production also requires nutrients such as zinc which you can find in shellfish, legumes, meats, nuts, seeds, and whole grains. 

There are foods rich in collagen, specifically tough cuts of meat full of connective tissue. However, a high intake of red meat comes with a whole host of health issues like heart disease, plus is not environmentally sustainable.(12)

What nutrients are good for bone and joint health?

The following nutrients found in whole foods may be better alternatives to collagen supplements for bone and joint health:

Calcium is the major component of the bone, where it is present at more than 99% as calcium-phosphate complexes, and provides the skeleton strength and structure.(13) Erbology Organic Chia Seed Powder is cold-pressed from whole chia seeds and packs an array of minerals, including calcium. Simply stir into porridge, smoothies or mix into baked goods like cookies and cakes if you enjoy mildly nutty notes of flavour. Other excellent plant-based sourced of calcium include almonds, collard greens and chickpeas.

Vitamin D is essential for calcium absorption in the body, which plays a fundamental role in the maintenance of bone health, strength and skeletal integrity. Having enough of both, vitamin D as well as calcium helps to protect against disorders including osteoporosis. Research appears to suggest that vitamin D deficiency is highly prevalent in patients with arthritis.(14) The Erbology Organic Hemp Seed Oil is a fantastic source of vitamin D. Add a spoonful to your daily routine to increase your intake. Its versatility means you could take it neat, use it in salad dressings, or even drizzle it over your favourite dishes.

Omega-3s benefit the body by promoting the reduction of inflammation in joints and limiting the production of certain negative proteins that inhibit certain types of arthritis. Research suggests that people with higher intakes of omega-3s generally have better bone mineral density numbers and a reduced risk of fragility fractures.(15) One serving of the Erbology Organic Chia Seed Oil contains your entire RDA of omega-3 fatty acids, plus it’s delicious when drizzled on salads or soups! Other excellent plant-based sources of omega-3 fatty acids are cold-pressed hemp seed oil and walnut oil.

What nutrients are good for skin health and skin collagen production?

Despite the claims that collagen supplements support skin health, we believe that a balanced diet rich in plant-based foods and whole grains is more important for a glowing skin. The following nutrients may be better alternatives to collagen for skin health:

Vitamin E. An antioxidant which plays a significant role for the maintenance of healthy skin. Cold-pressed walnut oil is a brilliant source of vitamin E and has been used to fight wrinkles since as long ago as the 17th century due to its hydrating and moisturising properties. Furthermore, walnut oil is rich in ellagic acid, which appears in many cosmetics because it helps to prevent collagen breakdown and inflammatory responses due to sunlight exposure.(16) Try it mixed with honey, yoghurt or even use it as a face mask! 

Vitamin C. Often referred to as ascorbic acid, vitamin C is necessary for the binding of collagen which as previously discussed maintains healthy skin and provides its elasticity and strength. Sea buckthorn juice or bergamot juice is a fantastic mouth quenching ingredient thanks to its citrusy flavour. You can enjoy it as a shot or as an ingredient in your smoothies or water. Amla powder is another excellent source of vitamin C. It is the most powerful antioxidant with one of the highest ORAC scores.  

Vitamin D. The unique sunshine vitamin is crucial for skin protection. Furthermore, the active form of vitamin D (calcitriol) helps in skin cell growth, repair, and metabolism, as well as prevents skin ageing. Skin ageing can be demonstrated molecularly, by the shortening of telomeres, which are the caps of genetic material on the free ends of DNA strands. These telomeres shorten with age. Previous research demonstrates that telomeres are significantly longer in patients with the highest serum vitamin D levels, compared to those with the lowest.(17) Our Organic Hemp Seed Powder is naturally rich in vitamin D, plus it’s ideal for adding into a post-workout smoothie or mixing into breads and cakes.

Although the above nutrients are great for your skin, the general rule is the more nutrient-rich, whole foods you eat, the more nourished your skin will be and the longer it will retain its elasticity, glow and youthful appearance.

Do collagen supplements cause side effects?

Generally speaking collagen supplements are safe for most people. However, mild side effects have been reported such as nausea, stomach discomfort, and diarrhea.(18)

In addition, collagen supplements are generally sourced from animals, meaning the majority are unsuitable for vegans or vegetarians. They may also contain allergens, for example fish. Therefore, if you suffer from any allergies, double check the label to avoid any collagen derived from said source.

Another potential side effect is that taking collagen supplements can become an excuse to not practice healthy lifestyle habits that can protect against collagen decline, such as getting enough sleep and stopping smoking.

So, do collagen supplements really work?

Naturally, collagen occurs exclusively in animals. It accounts for 30% of our body’s protein. It’s part of the connective tissue, which is responsible for the firmness of different structures in the body, whilst it’s vital for the overall integrity of our body. 

Although collagen supplements are quickly rising to the top of the protein supplement market, scientific research is lacking for most. It’s also worth mentioning that a well-balanced diet gives our bodies the raw ingredients it needs to help us naturally produce collagen. 

There is some research which suggests the benefits of collagen, but the majority are animal studies or receive funding from collagen brands on the market and lack peer reviews.

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