Should You Be Taking A Collagen Supplement?
Collagen supplements are all the trend lately, being touted as the “must-have” beauty supplement. And I get it. The promise of thicker and longer hair, smooth and glowing skin, less aches and pain, and improved gut health sounds pretty freaking good. With anything that sounds this miraculous, it’s natural to be a skeptic. So, the big question that everyone has: “Does it really work?”
Before we jump into the answer, let’s talk about what collagen actually is:
Collagen is the most abundant structural protein in the human body. It is found in skin, joints, muscles, tendons, blood vessels and in our digestive tract. As we get older, our bodies collagen supply naturally starts to decline.
If you are eating animal proteins a few times per week, you’re likely getting adequate collagen. BUT, if you don’t have access to high quality animal protein or you follow a plant-based diet, a supplement wouldn’t be a terrible idea.
Let’s Talk Skin
In a double-blind, randomized, placebo-controlled study, 69 healthy women from 35-55 years old were split into 3 groups: Group 1 received 5 g collagen hydrolysate, Group 2 received 2.5 grams of collagen hydrolysate and Group 3 received a placebo (aka they got nothing). After four weeks of supplementation, the two groups receiving the collagen hydrolysate showed significant improvement in skin elasticity compared to the placebo group. Another study showed significant reduction of eye wrinkle volume in those who supplemented with collagen at both the 4-week and 8-week check-in.
Joint Pain Relief?
A study conducted at Penn State University found that athletes who were treated with collagen hydrolysate showed a statistically significant reduction in joint pain after a 24-week study. For healthy individuals who experienced knee pain after using a stepmill, the use of a specific type of collagen led to improved knee joint extension. It also appears that collagen supplementation prolonged the onset of knee pain in these individuals, allowing them to exercise longer, pain free! I found this review to be super intriguing: 9 studies showed that collagen supplementation had a positive role in osteoarthritis and osteoporosis, and may even increase bone density!
Ligaments, Tendons, Bones
Dr. Keith Baar is a renowned researcher in the area of collagen supplemention and ligament and tendon health (check him out).
Repeated research has shown that exercise, like strength training or jumping rope, is good for tendon and ligament health. The studies reviewed combined exercise loading with collagen supplementation. Because there aren’t studies that just look at the effects of collagen supplements alone, it’s hard to say for sure if collagen all by itself would give extra benefits for your tendons and ligaments.
If I had to choose just one protein supplement to help prevent injuries or aid in recovery after an injury or surgery, I’d go for whey protein isolate. Whey protein can help active people reach their daily protein goals so they can optimize recovery, healing, and tissue strength. but the nutrients are a bit different from eating beef or drinking milk. Specifically, the amino acid profile is different. Unlike whey protein or animal proteins, collagen powder doesn’t contain all of the amino acids, or building blocks of protein that we need– so it’s considered “incomplete”.
Perhaps what it is most marketed for, but does it really help? Unfortuantely, the evidence is not there. However, if adding collagen is helping you bump up the protein in your diet, you may reap the benefits of longer hair and stronger nails.
Downsides?
Be aware of the source of your collagen supplement if you have food allergies: some supplements come from fish and eggs (not the ones I recommend). As with most supplements, collagen is not regulated by the FDA, meaning they are not tested for quality and safety before going to the shelf. I recommend supplements that have been third-party tested by reputable labels such as NSF, Informed Choice, or Informed Sport.
Soooo….?
There are definitely benefits to taking collagen, but don’t expect to have Rapunzel-like hair and for all your wrinkles to disappear. Have realistic expectations.
How Should I Use the Powder?
Do you take a collagen supplement? Is it for anything specific? I want to hear your thoughts! Comment below!
