Are Collagen Supplements Worth It?

When it comes to skincare and wellness, collagen supplements have been all the rage. From powders to pills, these supplements promise youthful skin, stronger nails, and healthier hair. But with all the hype, it’s natural to wonder: Are collagen supplements really worth it? Do they actually work, or is it just another wellness trend?

A lot of people actually wonder if collagen supplements work, and if it does, what is the evidence behind collagen supplements? In this post, I’ll break down the science behind collagen supplements, what they can and can’t do for your skin and overall health, and whether they’re a worthy addition to your daily routine.

What Is Collagen And Why Is It So Important?

Collagen is the most abundant protein in the human body, making up about 30% of the body’s protein content. It’s a key component of your skin, hair, nails, and connective tissues. Think of collagen as the scaffolding that holds everything together. It provides structure and strength to your skin, keeping it firm and elastic.

Among the various types of collagen, type I takes centre stage for skin health. It makes up roughly 90% of the skin’s collagen and plays a crucial role in maintaining elasticity and firmness. Additionally, type I collagen contributes to the health of your nails and hair.

As we age, our body’s natural collagen production decreases. This decline typically starts in our mid-20s and accelerates in our 30s and beyond, leading to common signs of aging like wrinkles, sagging skin, and joint pain.

How Do Collagen Supplements Work?

Collagen supplements are derived from animal sources, typically bovine (cow), porcine (pig), or marine (fish) collagen. It is also shown that the age of the animal determines and influences the degree of solubility of the collagen. That means the collagen supplement industry favours a collagen source from the young animal because of the solubility. Another source of animal-derived is marine animals, this can include a bunch of different fishes like jellyfish, sponges, sea urchins, octopus, cod, salmon, and marine mammals. Marine collagen has some data that shows that it is more easily absorbed into the skin due to its low molecular weight and preferable due to low inflammatory reactions and low number of contaminants.

These supplements come in various forms, such as powders, capsules, and drinks, and they contain hydrolyzed collagen, which is collagen that has been broken down into smaller peptides. These peptides are easier for the body to absorb and utilize.

Once ingested, these collagen peptides are broken down into amino acids, which the body uses to produce new collagen or support other bodily functions. But here’s the catch: The body doesn’t just use these amino acids to produce collagen in your skin. They’re used wherever the body needs them most, whether that’s your skin, hair, nails, or even your bones and joints.

The Benefits of Collagen Supplements

So, what can collagen supplements actually do for you? Here are some of the potential benefits:

1. Improved Skin Elasticity and Hydration

One of the most touted benefits of collagen supplements is their ability to improve skin elasticity and hydration. Several studies have shown that collagen peptides can help reduce wrinkles and improve skin texture. In one study, women who took collagen supplements for eight weeks saw significant improvements in skin elasticity and hydration compared to those who took a placebo.

This particular study is interesting because there was a double-blind placebo-controlled study where they ingested collagen supplements for women between the ages of 35 to 55. For a period of 4 weeks, one group received collagen supplements while the other received a placebo. The group taking collagen showed increased elasticity. However, after stopping supplementation for 4 weeks, those in the 30-40 age range saw their elasticity return to baseline levels. Interestingly, the group over 50 maintained significant improvements in elasticity even after discontinuing supplementation, with the study reporting ‘about 98% of the positive effect for skin elasticity’ persisting. Read more of the study here.

This could mean that maybe collagen supplements work for a certain age group or above 50 years old in this case. In addition, several studies using hydrolyzed collagen supplements have shown improvement in dermal thickness. So it’s promising that collagen supplements are truly doing something but again, more research is needed.

2. Stronger Hair and Nails

Collagen is also essential for healthy hair and nails. Some research suggests that collagen supplements can help strengthen brittle nails and promote hair growth. By providing the necessary amino acids, collagen can support the body’s natural processes for maintaining strong, healthy hair and nails.

3. Joint and Bone Health

Collagen is a major component of your cartilage, the tissue that cushions your joints. As we age, cartilage can wear down, leading to joint pain and stiffness. Studies have shown that collagen supplements may help reduce joint pain and improve joint function, particularly in individuals with osteoarthritis.

4. Supports Gut Health

There’s also some evidence to suggest that collagen supplements can support gut health. Collagen is a component of the gut’s connective tissue and may help strengthen the lining of the digestive tract, potentially reducing symptoms of conditions like leaky gut syndrome.

Do Collagen Supplements Really Work?

At this point, you are probably wondering if it is worth taking collagen supplements, do they work? So we have researched tons and analysed a lot of data that studied the correlation of collagen supplements and the impacts on the skin, joint and bone health. Here’s what the science says:

1. Mixed Results

The research on collagen supplements is still relatively new, and while some studies show promising results, others are less conclusive. The effectiveness of collagen supplements can vary depending on factors like the type of collagen used, the dosage, and the individual’s overall health and lifestyle.

2. Collagen Supplements Aren’t a Magic Bullet

While collagen supplements can provide some benefits, they’re not a cure-all. If you’re looking to improve your skin, hair, or nails, collagen supplements should be just one part of a comprehensive skincare and wellness routine. Eating a balanced diet rich in nutrients, staying hydrated, protecting your skin from the sun, and using topical skincare products that promote collagen production (like retinoids and vitamin C) are also crucial.

3. Quality Matters

Not all collagen supplements are created equal. When choosing a collagen supplement, look for a high-quality product from a reputable brand. Marine collagen is often considered the most bioavailable, meaning it’s more easily absorbed by the body. Also, check for third-party testing to ensure the product is free from contaminants. Examples are: collagen supplements certified by USP, NSF or Consumer Lab. This is important because the FDA does not regulate supplements as they do with drugs, so a lot of these manufacturing industries cannot be held accountable in case of contamination or safety issues.

In addition to checking for third-party testing labels, look for collagen supplements with traceable ingredients and look for hydrolyzed collagen for better absorption and better digestion.

Are Collagen Supplements Worth It?

So, are collagen supplements worth the investment? The answer depends on your individual needs and goals. If you’re looking for a supplement that can support overall skin health, improve joint function, and potentially enhance hair and nail strength, collagen supplements could be a beneficial addition to your routine.

However, it’s important to remember that supplements are just that—a supplement to a healthy lifestyle. They’re not a substitute for a balanced diet, regular exercise, or a good skincare routine. If you decide to try collagen supplements, be patient and give them time to work. It may take several weeks or even months to see noticeable results.

Conclusion

Collagen supplements offer a range of potential benefits, from improved skin elasticity to stronger joints and nails. While they’re not a miracle cure, they can be a valuable addition to a holistic approach to health and skincare. If you’re curious about trying collagen supplements, consider starting with a high-quality product and monitoring your results over time.

As with any supplement, it’s always a good idea to consult with a healthcare professional before adding collagen to your routine, especially if you have any underlying health conditions or concerns.

Have you tried collagen supplements? What results have you seen? Share your experience in the comments below!