Collagen Is the Latest Anti-Aging Hack: Benefits and Things to Consider

We can't promise that it's the fountain of youth, but collagen is good for more than just your skin. Here's what to know.

If keeping your skin looking healthy is a top priority, you've probably come across collagen supplements. Collagen is a protein naturally found in the skin, hair and nails that provides structure and support throughout the body. You might have heard that collagen supplements can help you maintain a youthful appearance -- but do they really work that way?

Several studies have found that taking collagen supplements daily or adding collagen-rich foods to your diet offers several benefits and truly does help improve the health of your skin, joints, hair and bones.

Before discussing its benefits, what is collagen? In short, collagen is the most plentiful protein in the human body and accounts for one-third of all protein. It serves as a connective building block that holds together your muscles, tendons, ligaments, bones and skin. It holds together your muscles, tendons, ligaments, bones, skin and promotes healthy joints and connective tissues.

There are nearly 30 known types of collagen, but type I is the most prevalent (it exists in all connective tissue and makes up 90% of all collagen in the body). Types II, III and IV are also common and found in various parts of the body, including your joints, kidneys, ears and blood vessels.

All of this leads us to another pertinent question: What is collagen good for? Your body naturally makes collagen by combining multiple amino acids (like proline and glycine) with zinc, vitamin C and copper. As you get older, production slows and the existing collagen in your body starts to break down at a faster rate.

When that happens, you may notice your skin getting wrinklier, your tendons and ligaments becoming less flexible and your muscles shrinking. To prevent or delay these effects, some people make up for what their body has lost by eating collagen-rich foods or collagen supplements.

If you're looking to amp up your healthy collagen production, you should ensure that your diet includes foods with these essential ingredients:

• Bone broth
• Fish and shellfish
• Chicken
• Pork skin
• Eggs
• Beans
• Citrus
• Bell peppers
• Nuts

Eating a well-balanced diet with a combination of these foods is the best way to boost the collagen protein in your body. You can also consider taking collagen supplements (typically collagen powder or capsules) if you aren't getting enough collagen from diet alone.

For best results, experts advise taking a collagen supplement one hour before working out, but always check the label and speak with your doctor before starting any new wellness routine.

Benefits of collagen

Now that we've covered the fundamentals, let's explore some of the benefits of collagen supplementation.

Builds stronger bones

Bones are full of collagen, but as you get older, the protein starts to deteriorate -- and so does bone health -- leading to a decrease in bone strength and density. By incorporating collagen supplements into your diet, you may be able to prevent some bone loss and reduce your risk of bone-related problems, including osteoporosis and fractures.

Decreases joint pain

Collagen also works together with cartilage to keep your joints properly functioning. Over the years, as it wears down, it can lead to stiff and achy joints and put you at a higher risk for osteoarthritis. The good news is that taking collagen supplements has been found to reduce joint pain in physically active people. It may also serve as a pain reliever for people with existing joint problems.

Improves skin

Your skin also contains collagen, which gives it elasticity and hydration when you're young. But as you mature, your skin becomes saggier and more wrinkly due to depleting collagen levels. Interestingly, studies have shown that adding more collagen to your diet can boost skin elasticity, firmness and hydration, visibly reducing the effects of aging.

Promotes healthy hair

Collagen is created with some of the same amino acids that are used to build keratin, the protein that makes up your hair. Because of this connection, there is some evidence that consuming more collagen may help with your hair health by promoting growth, reducing thinning and slowing graying.

Adds muscle mass

Muscle tissue consists of as much as 10% collagen. When the collagen in your body begins to break down, you could lose muscle mass and potentially develop a condition called sarcopenia (age-related muscle loss). Fortunately, studies have shown that taking a collagen supplement, along with increased protein intake and routine resistance exercise, may help people with sarcopenia build back muscle strength.

Drawbacks to collagen supplements

Despite these benefits, there are also a handful of drawbacks to collagen supplements that you should bear in mind before incorporating them into your routine.

They contain animal products (and sometimes, allergens)

Traditional collagen supplements, and all dietary supplements in general, are made from animal products, so they aren't suitable if you follow a plant-based diet. There are some vegan collagen options on the market, but it's unclear how they compare to the ones made from animal products. Similarly, if you have any food allergies, make sure to read the label on your collagen supplements thoroughly. In some cases, they may contain common allergens like fish or eggs.

Regulation is a gray area

Collagen supplements are regulated as food (not drugs) by the US Food and Drug Administration, meaning their ingredients and production aren't monitored by an official governing body. These products aren't subject to the same regulations and stringent approval process as pharmaceuticals, so it can be tricky to find out about the quality, purity and safety of the ingredients.

Effectiveness studies are limited

Although there have been studies about the effectiveness of collagen (many of which we've cited above), more research needs to be done. Also, some of the existing studies have been funded by companies that produce collagen supplements, which may raise ethical questions about bias.

It's difficult to find other supplements that replicate the effects of collagen because its amino acid makeup is different from other proteins. You could try boosting your intake of glycine and proline, the key amino acids that are involved in creating collagen. They're most often found in protein-rich foods like meat and poultry, but they're also available in supplement form.

If you're most interested in how collagen can help improve your hair, nails and skin, you could consider keratin or biotin, which typically come in the form of shampoos and salon treatments but are also sold as dietary supplements. Biotin is also found in certain foods, including legumes, egg yolks, nuts and avocados.

Taylor Freitas       Nov. 2, 2024

source: www.cnet.com

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Do Collagen Supplements Really Work?

Collagen is the most abundant protein in the body and provides structure
to the skin, cartilage, bone, and connective tissue.

As we age, collagen production naturally decreases, contributing to a decline in physical function and the appearance of wrinkles.

Some scientific evidence suggests that oral collagen supplements work, but experts say other supplements, skincare products, and lifestyle habits are just as effective at increasing collagen production.

In a skincare-obsessed culture, it can be challenging to know what supplements, serums and creams are genuinely worth the money and which ones are useless.

Oral collagen supplements are a prime example of a popular product that companies often claim can have miraculous anti-aging benefits. But there’s plenty of debate about whether consuming these supplements is the best way to improve collagen quality, increase production, and slow degradation.

Collagen is the most abundant protein in the body, and it provides structure to the skin, cartilage, bone, and connective tissue, according to Kristina Collins, MD, FAAD, a board-certified dermatologist based in Austin, TX. It’s vital to the processes of wound healing, scar formation, musculoskeletal function, blood flow, and vision, she said.

“As we age, our collagen production decreases and the quality of our collagen declines as well,” Collins told Verywell. “That overall reduction of the collagen inside our bodies is experienced as a decline in physical function, but the reduction of the collagen of our skin happens right before our eyes with the appearance of wrinkles in sagging skin.”

During the process of aging, a gradual reduction of collagen can result in volume loss around the eyes or face and musculoskeletal difficulties like mobility issues or joint pain, she explained.

Are Collagen Supplements Effective?

Manufacturers often advertise collagen supplements as capable of restoring skin firmness, boosting bone health, and strengthening hair and nails. But experts are conflicted on whether these supplements can, in fact, deliver these results.

“Many people question how effectively we are able to actually absorb any useful form of collagen or its peptide components through the digestive process,” Collins said.

There is no conclusive evidence about the ideal format for collagen supplementation yet, she added. Many collagen supplements include hydrolyzed collagen—which is partially broken down and easier to absorb—and peptides, which are smaller chains of amino acids that may turn out to be even more effective.

There is some scientific evidence to back up the effectiveness of collagen supplementation. A meta-analysis published in the International Journal of Dermatology in 2021 concluded that 90 days of collagen supplementation can decrease wrinkles and improve skin hydration and elasticity.1 

And a 2022 study with 100 participants showed that the oral supplementation of low-molecular-weight collagen could improve wrinkles, elasticity, hydration, and barrier integrity of photoaged facial skin without adverse effects. 2

While these studies support the use of oral collagen, claims made by collagen supplement manufacturers often surpass the evidence currently supported by the literature, said Kunal Malik, MD, a board-certified dermatologist based in New York City.

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Alternative Ways to Improve Collagen Production

Other than supplements, there are ways to experience similar benefits offered by increased collagen production. When it comes to skin care, Malik recommends using topical vitamin C in the form of l-ascorbic acid, combined with ferulic acid and alpha-tocopherol (vitamin E). 

“These three ingredients have a synergistic antioxidant effect and protect against UV irradiation, which causes not only photoaging but also skin cancer,” he said. “The effect is even stronger when Vitamin C+E and ferulic are combined with SPF.”

Sun protection is particularly important, Malik explained, because UV damage generates free radicals that increase the number of enzymes that break down collagen. UV damage causes collagen to break down a lot faster than the normal aging process, he said, so wearing a minimum of SPF 30 daily is great protection against collagen degradation.

Collins, meanwhile, said any antiaging skin care routine should include several types of ingredients that promote the creation of collagen, including vitamin A derivatives, as in retinol, retinoate, and anything with “retin”; peptides, which are shorter amino acid chains that serve as building blocks for collagen; and hyaluronic acid, which acts as the “glue” between the amino acid building blocks.

Should You Add Hyaluronic Acid to Your Skincare Routine?

Collagen cream, though, is “completely useless” because the molecule of collagen is too large to make it past the skin carrier, Collins added.

“We can’t absorb collagen through the skin, but we can absorb many types of molecules that both support collagen synthesis and downregulate collagen degradation,” she said.

Niacinamide and coenzyme Q10, for example, are great collagen-boosting minerals that can be absorbed topically, according to Collins.

Taking oral supplements containing vitamin C, zinc, manganese, coenzyme Q10, glycine, proline, and copper can also help create new collagen, she said. These ingredients—called “cofactors”—are molecules that need to be present for collagen production to occur. Plus, these simpler molecules can be absorbed through the GI tract more easily, she said.

And there are some lifestyle habits that can help with collagen levels, too. Smoking and consuming excessive sugar or processed foods can cause a decline in collagen levels, Collins said, which is why she recommends drinking lots of water and eating a well-balanced diet with an emphasis on plant-based, whole foods.

“Good sleep hygiene and stress reduction are also helpful for maintaining the cellular processes that regulate our collagen synthesis or breakdown,” she said.

What This Means For You

While oral collagen supplements might work to improve collagen levels, there are a number of skincare products, alternative supplements, and lifestyle practices that may be even more effective when it comes to improving collagen quality, increasing production, and slowing degradation.

2 Sources

de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021;60(12):1449-1461. doi:10.1111/ijd.15518

Kim J, Lee SG, Lee J, et al. Oral supplementation of low-molecular-weight collagen peptides reduces skin wrinkles and improves biophysical properties of skin: a randomized, double-blinded, placebo-controlled study. J Med Food. 2022;25(12):1146-1154. doi:10.1089/jmf.2022.K.0097

By Mira Miller    March 08, 2023

Fact checked by Nick Blackmer

Mara Miller is a journalist specializing in mental health, women's health, and culture. Her work is published in outlets ranging from Vice to Healthnews.

source: www.verywellhealth.com