Collagen supplements are promoted as a way to plump your skin, cushion your joints, and enhance your workout. What’s the evidence to support the claims?
Collagen supplements are promoted as a way to plump your skin, cushion your joints, and enhance your workout. What’s the evidence to support the claims?
Hello I’m Monica Reinagel and you’re listening to the Nutrition Diva podcast, a show where we take a closer look at nutrition headlines, trends, and research, so that you can feel more confident about your food and nutrition choices.
Collagen supplements are riding an influencer-driven wave of popularity, touted as a panacea for everything from smoother skin to stronger joints to better workouts. In 2024, the collagen supplement market is projected to reach nearly $6 billion. And every week, I get emails from listeners asking whether or not various collagen supplements live up to the hype.
It’s the right question to ask. In the highly profitable and loosely regulated world of dietary supplements, claims often outrun science. In this episode, we'll evaluate the evidence to support the various claims, so that you can decide whether collagen supplements are worth your hard-earned cash.
What Is Collagen?
Collagen is the most abundant protein in our bodies, found in bones, skin, muscles, tendons, and ligaments, and providesing structure, strength, and elasticity. Think of collagen as the scaffolding that holds your body together.
Most of the collagen in your body is synthesized by your body - a process known as endogenous production. We also take in collagen from foods (or, increasingly, supplements.) But the collagen that we get from foods isn’t deposited directly into our tissues as collagen. Collagen molecules are way too big to be absorbed into the bloodstream intact. Instead, they get broken down into smaller components during the digestive process. The digestion of collagen can provide amino acids that are used in the body’s own collagen production. But so can any other protein source.
Aside from amino acids, certain nutrients are vital for collagen synthesis. Vitamin C, for instance, acts as a co-factor in the enzymatic processes that stabilize and cross-link collagen molecules. Additionally, minerals like zinc and copper are also involved in collagen formation and repair.
Even if we have all the necessary nutrients and building blocks, however, our body’s endogenous collagen production tends to decline as we age. This gradual decrease contributes to common signs of aging like skin wrinkles and achy joints. Lifestyle factors can accelerate this decline.
Exposure to UV radiation from the sun can break down collagen at a faster rate, leading to premature skin aging. Sunscreen isn’t just about preventing sunburn or skin cancer; it's also a crucial tool in protecting our skin's collagen. Other factors like smoking and air pollution also contribute to the breakdown of collagen.
What are the different types of collagen supplements?
With all of that, it’s easy to see how collagen supplements have caught the imagination of those hoping to slow the aging process, plump up our skin, and cushion our joints. So let’s take a look at what’s out there–because there are a lot of options.
Let’s start with bone broth, a traditional food that's gained popularity as a natural source of collagen. Made by simmering animal bones and joints, bone broth is generally rich in collagen. However, the actual collagen content can vary depending on the bones used and the cooking time. (And if you’re thinking that bone broth sounds a lot like beef or chicken stock, you wouldn’t be wrong.)
Moving on to more processed forms, we have collagen peptides and hydrosylates. These two terms are essentially interchangeable. They refer to collagen that has been broken down into smaller, more absorbable amino acid chains known as peptides, through the process of hydrolysis. Of course, that’s also what your digestive system does. But, as digestive efficiency can be somewhat unpredictable, using the pre-digested formats may be a bit more reliable.
Whether you get them from a supplement or through the digestion of collagen, these peptides provide building blocks that the body can use to producet collagen. However, there’s no guarantee that they will be utilized that way.
Another thing you need to know before heading to the collagen store is that there are lots of different kinds of collagen molecules in the body. Type I, II , and III are the most common in supplements, and each has unique functions.
So, if you’re gunning for a particular result, you want to match the type of collagen to the desired target.
Now that you have a PhD in the structure and function of collagen molecules, let’s take a look at the evidence on collagen supplements.
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Effects of collagen on skin aging
An awful lot of collagen supplements are sold to people hoping it will improve the appearance of their skin, so let’s start our research review there. A 2023 meta-analysis looked at 14 randomized controlled trials conducted across Asia, Europe, and North America and involving almost 1000 subjects.
In aggregate, the trials found that collagen supplements increased skin hydration and elasticity somewhat, with a smaller effect on reducing wrinkles. However, many of these studies used collagen as part of multi-ingredient formulations including hyaluronic acid, vitamin C, and biotin, among others. This makes it challenging to attribute the benefits solely to collagen. Keep in mind, as well, that the effects were measured using specialized instruments like corneometers and cutometers. Changes detectable with these scientific tools may not necessarily translate into effects that you can see in a mirror.
However, the studies had relatively short durations, ranging from 4 to 12 weeks. One could hope that longer use of collagen supplements might yield more significant and noticeable benefits.
Effects of collagen on joint pain
Collagen is also promoted for joint pain, so let’s take a look at that research next. Most of the research on arthritis and joint pain utilizes a special form of collagen known as undenatured Collagen Type II. The term “undenatured” means that instead of breaking the collagen down into peptides, the original structure of the collagen is preserved. The theory is that undenatured collagen triggers the formation of specific immune cells that produce anti-inflammatory compounds.
This type of collagen supplement also contains chondroitin and glucosamine, compounds involved in rebuilding cartilage that are often taken as supplements in their own right.
A 2023 meta-analysis examined the effects of Type II collagen on knee osteoarthritis in almost 250 adults. Typical dosage in the studies that were included in the analysis was 40 mg a day, and the studies lasted for 3 to 6 months. Patients taking the supplement reported less knee pain, which is certainly promising for those seeking non-pharmacological options for joint pain. But as with other natural supplements for joint pain, the results can really vary from person to person.
If you’re interested in collagen for joint pain, be sure to look for supplements featuring undenatured Type II collagen. But if you don’t see any improvement after 3 months, it may be that this supplement is not going to be helpful for you.
Effects of collagen on athletic performance
Finally, there have been a couple of small studies on the impact of collagen supplements on athletic performance–triggering a lot of excitement among fitness influencers. However, I’m not sure the enthusiasm is entirely warranted. The results so far have been inconclusive, at best. And the way the trials were designed, it’s not clear that you wouldn’t get the same (or even more) benefit from other protein sources.
Actually, if it’s protein that you’re after, you’re probably better off with a different source anyway. In addition to being more expensive than other protein powders, collagen is not even a co0mplete protein.
Safety profile of collagen
Having looked at the potential benefits, let’s consider any potential downsides. Collagen is generally seen as safe for most people. Side effects, which are usually mild, can include gastrointestinal symptoms such as bloating, heartburn, and a feeling of fullness.
Remember as well that taking a collagen supplement will increase your protein intake, so if you haveany sort of medical condition that requires you to monitor or restrict your protein, be sure to check with your doctor before adding it to your regimen.
Collagen supplements come from a variety of sources–all of them animal based. The most common sources are cows, pigs, chicken, and fish. Collagen sourced from marine sources may not be appropriate for people with fish or shellfish allergies.
There have also been concerns about heavy metals and other contaminants in collagen supplements, so you might want to look for a brand that specifically tests for these compounds.
Unfortunately for those following a vegetarian or vegan lifestyle, there are no plant sources of collagen. The closest you can get are supplements containing various vitamins, minerals, or amino acids that are said to boost the body’s endogenous collagen production.
Bottom line: Are collagen supplements worth the money?
As you may have already discovered, collagen supplements are not inexpensive. At the end of the day, you'll need to decide whether the potential (or perceived) benefits are worth the money. But, hopefully, this review of the evidence can help you make a more informed decision.
If you have a question you'd like me to answer, you can email me at nutrition@quickanddirtytips.com You can also leave me a message at 443-961-6206
I’d also like to invite you to check out my other podcast. It’s called the Change Academy, where we explore the art and science of creating positive behavior change, both in our own lives, and in our workplaces and communities. You can find it on all the major podcast platforms. Just search for Change Academy.
Nutrition Diva is a Quick and Dirty Tips podcast and our team includes Brannan Goetschius, Nathan Semes, Davina Tomlin, Holly Hutchings, Morgan Christianson, and Kamryn Lacy.