Collagen is a crucial component of bones, skin, muscles, and other body parts. It may enhance skin health, alleviate joint pain, and prevent bone loss, among other benefits.
Collagen is a protein produced by your body, vital for maintaining healthy joints, skin, bones, muscles, and more. However, as you age, your body’s ability to produce collagen diminishes, and the existing collagen begins to degrade. Consequently, you might consider collagen supplements and wonder about their effectiveness.
What is Collagen?
Collagen is the most prevalent protein in the human body. It is the primary component of connective tissues that form several body parts, including tendons, ligaments, skin, and muscles. It plays a significant role in providing structure to your skin and strengthening your bones.
You can obtain collagen from foods such as pork skin and bone broth, but collagen supplements have also gained popularity. Most supplements are hydrolyzed, meaning the collagen has been broken down for easier absorption.
These supplements typically come in powder form but are also available as capsules. The collagen in supplements varies; some contain one or two types, while others may include up to five types.
What are the Benefits of Taking Collagen?
Collagen supplements offer various health benefits.
Collagen is a major component of your skin, contributing to its strength, elasticity, and hydration. With age, collagen production decreases, leading to drier skin and the formation of wrinkles.
Several studies have indicated that collagen peptides or supplements containing collagen might help slow skin aging by reducing wrinkles and dryness. One review of 26 studies, focusing primarily on women, found that taking 1–12 grams of collagen daily for 4–12 weeks improved skin elasticity and hydration.
“These supplements may work by stimulating your body to produce collagen and other proteins that help structure your skin, including elastin and fibrillin.”
There are also numerous anecdotal claims that collagen supplements help prevent acne and other skin conditions, although these lack scientific backing.
As collagen decreases with age, the risk of joint disorders like osteoarthritis increases. Some studies suggest that collagen supplements may improve osteoarthritis symptoms and reduce joint pain.
“A review of studies in people with osteoarthritis found that taking collagen led to significant improvements in joint stiffness but not pain or functional limitation.”
Researchers propose that supplemental collagen may accumulate in cartilage and stimulate tissues to produce more collagen, potentially reducing inflammation, providing better joint support, and lessening pain. However, more evidence is needed before recommending collagen as an osteoarthritis treatment.
Bones are predominantly composed of collagen. As you age, collagen deteriorates, reducing bone mass and potentially leading to conditions like osteoporosis, characterized by low bone density and an increased risk of fractures.
Research suggests collagen supplements may help inhibit bone breakdown that leads to osteoporosis.
In a year-long study involving postmenopausal women, some took a calcium and vitamin D supplement with 5 grams of collagen, while others took only the calcium and vitamin D supplement.
“Those taking the calcium, vitamin D, and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown and less loss of mineral bone density than those who took only the calcium and vitamin D.”
Another study found similar results in 66 postmenopausal women who took 5 grams of collagen daily for 12 months. Participants who took collagen saw an increase of up to 7% in their bone mineral density (BMD), which measures the density of minerals in bones. Nonetheless, more human studies are necessary.
Collagen, being the most abundant protein in the body, is an important component of skeletal muscle.
In a 12-week study, 26 older men with sarcopenia (muscle loss) took 15 grams of collagen while participating in an exercise program. Compared to men who exercised without taking collagen, they gained significantly more muscle mass and strength.
“However, more research is necessary to prove collagen’s potential to boost muscle mass.”
Researchers have theorised that collagen supplements might reduce the risk of heart conditions. Collagen provides structure to arteries, the blood vessels carrying blood from your heart to the rest of your body.
Without sufficient collagen, arteries may become less flexible and elastic, potentially leading to atherosclerosis, a disease characterised by the narrowing of arteries, which can cause heart attacks and strokes.
In a six-month study, 30 healthy adults took 16 grams of collagen daily and experienced a significant reduction in measures of artery stiffness from the beginning to the end of the study.
“Additionally, their levels of HDL (good) cholesterol rose by an average of 6%.”
HDL is an important factor in the risk of heart conditions, including atherosclerosis, though further research is needed.
Although no randomised controlled trials support this claim, some health professionals report that collagen supplements can treat leaky gut syndrome, also known as intestinal permeability. Individuals have reported benefits, but more research is needed.
Taking collagen may increase the strength of your nails. While more research is needed to support collagen’s effect on hair, some people report that taking collagen helps prevent hair from breaking easily.
Although no studies have directly examined collagen supplements’ role in brain health, some individuals claim they improve mood and reduce anxiety symptoms.
Proponents believe collagen supplements may promote weight loss and boost metabolism. However, no studies currently support these claims. Although these potential effects are promising, more research is needed before definitive conclusions can be made.
Collagen supplements present a variety of potential health benefits, from improving skin and joint health to potentially aiding in muscle mass and heart health. While scientific backing exists for many of these benefits, further research is needed to solidify collagen’s role in these areas.
