Is Collagen The Key To Anti-Aging?
Collagen containing supplements, powders, broths, coffee creamers, and gummies are among the trendiest wellness products right now. Collagen has been called models’ “best kept secret” for glow-y skin, hair, and nails for years! Many believe collagen supplements are also beneficial for joint, bone, and digestive health, but is the research there to support these claims?
COLLAGEN CLAIMS:
—SKIN ANTI-AGING (wrinkles, fine lines)
—STRENGTHENS SKIN, HAIR, & NAILS (elasticity)
—IMPROVES JOINT & BONE HEALTH
—IMPROVES DIGESTION & GUT HEALTH
A CLOSER LOOK AT COLLAGEN:
Collagen is the most abundant protein in the body. It is comprised of two amino acids: glycine and proline. It is an incomplete protein because it does not contain all 9 essential amino acids, but it is a special protein, nonetheless.
Collagen forms connective tissues in skin & joints giving them strength and elasticity. It is also responsible for maintaining the integrity of our digestive tract lining. Our body’s collagen production slows as we age, resulting in wrinkles, fine lines, and joint pain.
It’s no wonder people think that taking collagen supplements will present the same functions as the collagen that is made naturally in our bodies, but our bodies don’t always work that way!
FYI: Collagen peptides, Collagen Hydrolysate, and Hydrolyzed Collagen are all terms that can be used interchangeably. When collagen is hydrolyzed, it goes through a process called hydrolysis where it’s broken down into smaller, easily absorbed & digested particles.
With minimal research conducted on collagen supplementation and its benefits, the question still remains...
Does the collagen that popular powders and supplements contain REALLY make it back to our skin, hair, nails, joints, bones, and GI tract OR are we just getting the effects of a common incomplete protein post – consumption and breakdown of collagen??
Let’s dive into the research!
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ON SKIN ANTI-AGING & REVERSING SIGNS OF AGING ✔️
Some small studies have shown that collagen supplements may increase the amount of collagen, elastin, and fibrillin in the skin and significantly reduce wrinkles.
This study tested the effectiveness of a specific bioactive collagen peptide (given orally) on eye wrinkle formation along with collagen intake on the stimulation of procollagen I, elastin, and fibrillin* in the skin.
Results of this study show a reduction in eye wrinkles and positive effects on skin makeup. This was a small, short study with 114 participants for 8 weeks, but the results are still intriguing!
*Components of skin that promote skin integrity
ON STRENGTHENING SKIN, HAIR, & NAILS BY IMPROVING ELASTICITY ✔️
This study tested the effectiveness of oral collagen peptides on skin’s elasticity, moisture, water loss, and roughness.
This study had 3 groups:
--23 participants receiving 2.5g collagen per day for 8 weeks
--23 participants receiving 5.0g collagen per day for 8 weeks
--23 participants receiving a placebo treatment once daily for 8 weeks
Results: Skin elasticity in both collagen receiving groups showed a statistically significantly higher level of elasticity compared to the placebo group.
Again.. a small, short study, but interesting result!
ON IMPROVING JOINT & BONE HEALTH ✔️
As we age, the cartilage and tissue surrounding our joints gets worn down causing stiffness, achy-ness, and pain. Collagen hydrolysate is thought to have an anabolic effect on cartilage tissue, which means increasing growth and recovery of tissues.
There is limited research on the topics, but some shows that collagen supplementation may aid in joint mobility and pain reduction.
This study is the first clinical trial of 24 weeks to show reduction in joint pain in athletes who consumed collagen while standing, at rest, and exercising.
The same study also showed promising results for people with osteoarthritis (specifically knee arthralgia) who consumed collagen; with a reduction in joint paint while standing, at rest, and during exercise.
ON IMPROVING DIGESTION & GUT HEALTH ✖️
Many functional medicine physicians & holistic practitioners recommend collagen supplementation for gut health and improved digestion, but I failed to find a relevant study or evidence that collagen use may support gut health and digestion.
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The good news is that the perceived benefits of collagen supplementation seem to outweigh the risks, but as always you should consult your doctor if you have any concerns. Clinical studies may be minimal now, but there are currently 2,135 pending studies related to collagen supplementation, which means we will have more promising research to rely on in the near future!
If after reading this you feel like you could benefit from collagen supplementation and its health claims, it’s nice to know that at the VERY LEAST you will be upping your protein intake! For reference, collagen peptides contain about 1 gram of protein per gram of collagen peptides.
Collagen supplements are generally regarded as safe and well-tolerated by most. Some even claim that collagen is easier on their digestive systems than other protein powders. Remember though, collagen is not a complete source of protein, which means it shouldn’t be used as a main source of protein in your diet.
Before I sign off, I want to remind you that our body makes collagen on its own! While collagen coffee creamers, broths, powders, gummies, and supplements may be enticing... a sure way to help initiate our bodies’ natural collagen production is by consuming foods rich in Vitamin A, Vitamin C, Zinc, Copper, and Iron! This means that a diet rich in a variety of fruit, vegetables, whole grains, fatty acids, meat and non-meat protein sources, along with enough H20 is the REAL KEY TO ANTI-AGING!
We can also slow the effects of aging (and reduction of collagen) by living a healthy lifestyle. Exposure to sun, overconsumption of alcohol, and refined sugar all speed up the aging process resulting in less collagen production, more fine lines and wrinkles, and more joint pain. So don’t forget your sunscreen & sunglasses, limit your added sugar, and don’t drink too much! :-)
Are you going to jump on the collagen bandwagon after reading this?? Let me know in the comments. XOXO
MORE COLLAGEN INFO/SOURCES:
Dietitian Approved collagen supplements
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566836/
https://www.ncbi.nlm.nih.gov/pubmed/24401291
https://www.ncbi.nlm.nih.gov/pubmed/23949208
https://www.ncbi.nlm.nih.gov/pubmed/18416885
https://clinicaltrials.gov/ct2/home
