In its natural form, collagen is a protein that occurs within the body, providing crucial support for connective tissue, bones, and skin. Nowadays, collagen supplements are growing in popularity, and they come in the form of pills or powders. These supplements are often mixed with coffee and other recipes by individuals who want to enjoy the health benefits of collagen.
However, experts advise people to assess the quality of any collagen supplement before taking it. They recommend looking for reputable manufacturers and options that have undergone independent testing and certification by third-party organizations for purity and potency.
The popularity of collagen supplements has skyrocketed in recent years, with many people questioning whether it works and whether it’s necessary to take it daily. Collagen has become a hot topic in the health world and is now a common ingredient in various products, from pills to powders and even baked goods. Its popularity is expected to continue to rise between now and 2030.
Collagen supplements are believed to help improve the appearance and quality of hair, skin, and nails, as well as support strong joints and bones. Despite the hype surrounding collagen, the question remains: are these supplements really as effective as they claim to be?
What Are Collagen Supplements?
The structural framework of cells and tissues in the body is formed by collagen, which is a protein that occurs naturally. It imparts elasticity, support, and strength to connective tissue, skin, and bones. Additionally, collagen contributes to cellular processes such as immune response, cellular communication, and tissue repair. It is also involved in the maintenance and repair of tissues.
According to Pam Hartnett, MPH, RDN, owner of The Vitality Dietitians and nutrition writer, collagen supplements function by providing the body with the necessary building blocks for collagen production and also by stimulating natural collagen production.
Collagen supplements are available in various forms, including pill, powder, and topical preparations, and are marketed to treat joint pain, skin dehydration, and wrinkles.
Types of Collagen Supplements
In the body, there exist various types of collagen with slightly distinct structures and functions. The collagen types I, II, and III are the most prevalent, accounting for around 80-90% of the body’s collagen. Collagen supplements, on the other hand, may contain different types of collagen, but the two most frequently utilized in supplements are types I and III, according to Kathryn Piper, RDN, LD, NBC-HWC, owner of The Age-Defying Dietitian.
When you look at the grocery store shelves, you’ll notice three distinct types of collagen supplements, each with a unique function in the body. Bovine collagen, which primarily originates from cow bones and other byproducts boiled down, is dried and powdered to create the supplement. This type of collagen is demonstrated to be especially effective for skin health, including the promotion of elasticity, the reduction of wrinkles, and the increase of skin moisture.
Marine collagen, derived from fish skin, is beneficial for cartilage, skin health, bone regeneration, anti-wrinkling effects, and wound healing, according to studies. Moreover, marine collagen might have a greater absorption rate than bovine collagen.
Vegan collagen is a viable alternative for those who follow a plant-based diet and do not want to use animal-based bovine and marine collagens. Since collagen is primarily derived from animals, vegan collagen is often a marketing term for vegan components that stimulate the natural production of collagen in the body. Amino acids, vitamins, and minerals like vitamin C and copper are among the components used in vegan collagen.
How Often Should You Take Collagen?
When collagen is taken on a daily basis, it can improve skin health and appearance because collagen is a primary building block of the skin’s connective tissue. It also helps with skin elasticity, strength, and hydration. According to Pam Hartnett, MPH, RDN, collagen is safe to consume on a daily basis, and studies have shown that consistent daily intake of collagen supplements is beneficial and has no significant side effects.
Collagen has been found to play a role in alleviating joint pain and stiffness due to its high amino acid content, which is important for building cartilage. Collagen may also reduce inflammation in joints. Additionally, collagen supplementation may slow age-related bone loss and prevent osteoporosis, as collagen levels naturally decline as we age. Adding collagen to your diet can significantly slow the rate of bone loss.
Collagen may also improve heart health, as the collagen in our arteries decreases with age, which can lead to inflexible arteries and an increased risk of heart disease. Stiffer and less elastic artery walls reduce the amount of blood that can flow through them, increasing the risk of blood pressure, stroke, and kidney disease.
Before incorporating collagen supplements into your daily routine, it is important to keep a few things in mind. Collagen supplements may cause digestive discomfort, such as bloating, constipation, or diarrhea, and taking too much collagen may also cause bloating. Always consult with a doctor before taking collagen supplements, especially if you are on certain medications, such as blood thinners, as they may increase the risk of bleeding. Additionally, some collagen supplements may be contaminated with heavy metals, such as lead or mercury, especially if they are derived from fish or other marine sources. It is also unclear whether there are any potential risks or negative effects associated with long-term collagen use.
What to Consider Before Taking Collagen Supplements
Prior to incorporating collagen supplements into your diet, it is advisable to consult with a healthcare provider and take into account your individual medical conditions, allergies, and medications. Additionally, it is crucial to assess the quality of the supplement. To evaluate a supplement’s quality, seek out a reputable manufacturer and consider options that have undergone third-party testing and certification for purity and potency.
As per a 2021 review, collagen was identified as one of the most crucial supplements for aging individuals. Piper suggested that individuals dealing with joint pain or arthritis, those with concerns about skin aging, and athletes or those seeking to increase muscle mass should contemplate taking collagen supplements.
Collagen is typically safe for most individuals to consume. However, if you have histamine intolerance or mast cell activation syndrome, you may want to avoid it. The majority of collagen is fermented, and the fermentation process can raise histamine levels.
Although there is solid evidence supporting the addition of collagen to your daily routine, it is worth noting that the efficacy of collagen supplements is still being researched. Collagen may not be a miracle cure that will make you look ten years younger, but you may observe improvements in the quality of your skin. Finally, collagen supplements should not be used as a substitute for a healthy lifestyle. Consuming a balanced diet, staying hydrated, getting enough sleep, and engaging in regular physical activity are all essential for maintaining overall health.
References:
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