I’m always being asked about collagen. The main reason is because my clients would like to know whether it has any anti-aging benefits for the skin, especially when menopause hits. That said, even some of my younger clients are keen for this information. So, should you be supplementing with collagen?
I think the growing interest is because the marketing of collagen has grown exponentially in the last decade; endorsements by very attractive ‘airbrushed’ celebrities have certainly got me intrigued.
What is Collagen?
Collagen is a type of protein. Proteins are made from amino acids – think of these as little building blocks. Amino acids group together to make peptides and eventually (with more amino acids) proteins. Collagen accounts for 30% of your body’s protein and consists of 19 different amino acids, particularly Proline, Hydroxyproline and Glycine.
Sometimes referred to as the ‘glue’ that holds the body together collagen is an extremely important protein produced by the body, providing structural support and strength to your skin, tendons, muscles, bone and connective tissue as well as a mechanical resistance to stretching.
There are many different types of collagen depending on where they are and what their function is. Ninety percent of the body’s collagen is Type 1.
Collagen and ageing
As you age (from about 25 years) your body naturally produces less collagen and existing collagen breaks down at a faster pace. By 50 years of age, you can expect to have lost roughly one third of your collagen. Women experience a significant decline in collagen production after menopause…I can vouch for that.
Skin ageing as a result of decreased collagen density and dermal thickness leads to visible wrinkles and sagging skin but beauty isn’t only skin deep in this instance and it’s important to know that this deterioration also occurs on your inside. The condition of your skin can give something of an indication of the condition of your internal environment.
This degradation is individual and is largely influenced by lifestyle factors such as smoking, excessive drinking, sun exposure, stress, lack of sleep, high sugar or processed diets and low intake of vitamin C (more on that later).
Can supplementation help?
It’s important to emphasise that research on collagen supplementation, especially randomised, controlled trials which are the ‘gold standard’, is in its infancy and much of that which has been conducted has been carried out by the supplement companies themselves, so it could be said there is a conflict of interest.
Even so, some studies do suggest that collagen supplements are effective in wrinkle and roughness reduction, improving skin hydration, elasticity, density, rejuvenation, delaying the signs of skin ageing and even skin ageing reversal.
In addition to the aesthetic benefits, another study shows that daily collagen supplementation decreased joint pain and improved joint function. So, what about bone density? We know this is an area of concern at menopause and in another study of postmenopausal women, collagen supplementation showed an increase in bone formation and decrease in bone degradation vs patients who received a placebo.
It would therefore seem that supplementation with collagen could have its benefits.
Which form is best?
Hydrolysed Collagen, also known as Collagen Hydrolysate, is collagen that is broken down into small protein chains called Collagen Peptides. The body can’t absorb collagen in its ‘whole’ form, so it has to be broken down into smaller peptides or supplied as such. Smaller peptides can then cross the intestinal barrier and enter circulation.
Collagen supplements come in a variety of forms – powder, liquid and capsule. There are some claims that liquid collagen is more easily absorbed but no meaningful research supports this. The liquid forms, whilst being more portable and convenient to take, are more likely to contain flavourings, sugar or sweeteners which is not desirable. The powdered varieties tend to give a higher dose of collagen per serving, have few additives, come with co-factors (see next point) as part of the formulation and are packaged more environmentally friendly.
Many formulations contain added extras such as vitamin C, zinc, copper and manganese, and for good reason. These nutrients are important ‘co-factors’, meaning their availability is an essential requirement for the body to be able to produce collagen from amino acids or peptides.
Collagen supplements are derived from a variety of sources including marine (fish), bovine (cows) porcine (pigs) and poultry (chicken). This is a huge drawback for vegetarians and vegans. Vegan collagen supplements are available but rather than supplying collagen peptides they are amino acid complexes which provide amino acids in the desired ratios to match the collagen of humans. So basically, an ‘expensive’ plant protein powder albeit somewhat specified.
Due to its higher compatibility with human body collagen, Type 1 is considered the best and is the most widely used.
What are the drawbacks?
- Keep in mind that ingested collagen peptides from food or supplements once entered into circulation, can’t be directed to where you want them to be used, e.g. the skin. Your body uses these peptides for whatever it needs and there is usually a hierarchy for these things. For instance, using the pool of amino acids to produce enzymes, hormones or intestinal lining may take priority over the skin on your arms or face.
- Not vegan or vegetarian friendly – mostly.
- Expensive
- Some, particularly the liquid forms, come with a lot of packaging, which is not environmentally friendly or sustainable.
My Conclusions
I accept that there may be benefits to some who wish to try supplementing with collagen and studies certainly support this. However, unless your budget allows for ease of purchase in which case what have you got to lose? I’m not sure this is the most efficient use of your money.
My recommendations whether you decide to supplement or not are:
- Eat a healthy source of protein with each meal according to your preference: lean meat, poultry, eggs, tofu, legumes (lentils & beans), nuts, seeds, plant-based protein powders for vegans/vegetarian. This will support your overall intake of amino acids and give you the building blocks required to create your own collagen.
- Make sure you are consuming food sources of the all-important co-factors which are needed
alongside amino acids to synthesis collagen:
- Vitamin C
- Copper
- Zinc
- Manganese
- If you partake in regular intense activity, particularly strength training, consider the use of a supplemental protein powder to support your body’s greater demand of amino acids which are used in the repair and building of lean tissue – muscle.
- Avoid, as much as possible, the diet and lifestyle factors I mention above which have the ability to destroy collagen, hasten skin damage and promote premature ageing.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/
https://pubmed.ncbi.nlm.nih.gov/18416885/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/
