Reviewed by Helen Kollias, PhD
What is collagen? | Collagen vs. gelatin | Joint pain | Skin health | Hair growth | Protein content | Gut health | Pregnancy and postpartum | Should you take collagen?
Each morning, hundreds of individuals dump some white powder into their espresso or tea.
That white powder is collagen, and it’s (nonetheless) having a second.
Many individuals (perhaps your self or your shoppers included) use it due to the claims that it could enhance pores and skin, hair, joint, bone, and intestine well being. And likewise that it’s the “cleanest” and “most absorbable” protein supply. (At the very least, that’s what the collagen complement corporations say.)
However do collagen dietary supplements truly work?
On this article, we’ll discover out.
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What’s collagen?
Collagen is a crucial structural protein within the physique present in our pores and skin, bones, muscle tissue, tendons, and ligaments.
As we age, we produce much less collagen. (Hello, wrinkles and creaky joints.)
Whereas there are not less than 16 various kinds of collagen, varieties I, II, and III make up 80 to 90 p.c of the collagen in our our bodies.1
The place does collagen come from?
Collagen dietary supplements are normally derived from bovine disguise (bovine collagen) or fish (marine collagen). These usually are available a flavorless powder that dissolves in liquid. They will additionally are available capsule and liquid type.
Collagen will be present in meals too. Bone broth, sure cuts of meat and poultry, and fish (particularly the pores and skin) are all good sources.
Some manufacturers promote vegan or vegetarian collagen choices, however these merchandise don’t comprise collagen. As a substitute, they comprise vitamins that will promote collagen manufacturing, corresponding to vitamin C.
Hydrolyzed collagen, collagen peptides, and gelatin: What’s the distinction?!
Effectively, the primary comparability is simple: Hydrolyzed collagen and collagen peptides are literally the identical factor.
“Hydrolyzed” simply refers back to the processing—utilizing warmth, enzymes, or acid to interrupt aside protein chains into shorter chains, or peptides.
The declare is that hydrolyzed protein, or shorter peptides, are simpler to soak up than longer-chain proteins. Nevertheless, analysis doesn’t assist that concept, notably within the case of collagen. 2
Gelatin is the cooked type of collagen. It’s liquid at excessive temperatures and gels at low temperatures. (Suppose: Jell-O, which comprises gelatin.)
Nutritionally, collagen and gelatin are basically the identical. The primary distinction? Gelatin is a complete lot cheaper. (Extra on that later.) And actually, a lot of the analysis used to assist collagen’s potential advantages—corresponding to collagen regeneration in muscle tissue and tendons3,4—is definitely analysis on gelatin.
The actual advantages of collagen dietary supplements
Right here’s a rundown of what we find out about collagen dietary supplements.
Collagen for joint ache
Of all of the buzzed-about advantages of taking collagen, this is likely one of the most well-studied. (Hey, we wish to play tennis with out knee ache!)
Some analysis means that sort II collagen may probably assist joint well being when taken with vitamin C.3 The vitamin C half is essential, because the physique wants vitamin C so as to make collagen.
That mentioned, opinions and meta-analyses have failed to search out collagen supplementation advantages folks with joint circumstances like osteoarthritis and tendinopathy, the breakdown of the tendons.5,6
One widespread argument is that since collagen is mostly produced from bone and cartilage, it ought to comprise all the things we have to restore these elements of our physique. Nevertheless, a lot of the amino acids in collagen are ones we are able to make on our personal (like glycine, proline, and alanine) or ones that we are able to’t use very properly in our physique (like hydroxyproline).7
Backside line: Some analysis reveals collagen might assist with joint considerations when taken with vitamin C, however the proof total is weak.
Your physique doesn’t care about promoting.
Many collagen dietary supplements are marketed for particular considerations, like wrinkles or joint ache.
And it might make sense that in the event you’re missing collagen in your pores and skin or joints, you might simply complement with collagen to maintain it, proper?
Nevertheless, consuming extra collagen doesn’t essentially equal extra collagen wherever you need it.
As a substitute, your physique determines the place the amino acids from collagen (or any protein supply) you ingest will go.
Which means, amino acids are extra possible for use to construct enzymes, hormones, and neurotransmitters—or construct/keep lean tissue—than they’re to easy out your crow’s toes.
So, simply because that collagen model says it’s for pores and skin or sore knees doesn’t imply your physique will use it for that objective.
Collagen for pores and skin well being
Collagen is what makes our pores and skin plump and elastic. That’s why collagen and collagen-enhancing substances are widespread in skincare merchandise. Equally, collagen dietary supplements promise to extend pores and skin elasticity and fight wrinkles “from the within out.”
Whereas collagen has the potential to enhance pores and skin, the proof isn’t definitive.
Taking collagen might stimulate hyaluronic acid manufacturing within the pores and skin, which retains pores and skin moisturized and plump.8,9 And one evaluate did discover that collagen dietary supplements elevated pores and skin elasticity, hydration, and dermal collagen density.10
However collagen dietary supplements do nothing to scale back collagenase, an enzyme all of us produce that degrades our collagen shops over time. So, constructive results from taking collagen dietary supplements can solely be maintained in the event you proceed taking these dietary supplements indefinitely.
Additional, most of the research on collagen for pores and skin well being (in addition to different areas of well being) have been funded and run by the businesses who’ve created the merchandise. Trade-funded research aren’t all the time biased, however it’s a threat.
Final thing: There are extra dependable methods to reinforce collagen manufacturing and keep collagen shops in your pores and skin:
- Utilizing skincare merchandise with vitamin C 11, retinol/retinoid acid12,13, glycolic acid, and/or hyaluronic acid14
- Carrying sunscreen15
Backside line: Extra analysis is required, however collagen dietary supplements might assist (minimally) with pores and skin well being.
Collagen for hair progress
Collagen comprises among the amino acids wanted to supply keratin, a protein present in hair.
However presently, there’s no proof that taking collagen will make your hair develop sooner, thicker, or stimulate hair regrowth.
Backside line: Don’t depend on collagen to make your hair develop.
Collagen as a protein complement
Regardless of the claims of being “superior” and “extremely absorbable,” collagen just isn’t a really perfect protein supply. The truth is, till fairly not too long ago, it was thought-about a “junk” protein that wasn’t used for a lot of something.
There are a few explanation why.
Motive #1: Collagen is an incomplete protein.
Meaning it doesn’t comprise all 9 important amino acids (EAAs).7,16 (Collagen is lacking tryptophan, as proven within the graphic beneath.) Your physique can’t make EAAs, so it should get them from meals.
Incomplete proteins have a spot in a nutritious diet, however to get probably the most bang to your buck, collagen is just not definitely worth the money resulting from its standing as a low-quality protein.
Collagen lacks tryptophan and is total decrease in EAAs than whey.
Motive #2: Collagen is low in different EAAs.
Due to this, even when tryptophan is added, collagen nonetheless scores low when it comes to high quality in comparison with different proteins like whey, casein, or soy.
(To know protein high quality and why it issues, read our guide to choosing the best protein powder for you.)
Additionally, if you wish to improve exercise restoration, muscle achieve, or muscle retention, collagen isn’t your greatest guess.17 Muscle protein synthesis requires the amino acid leucine, and collagen has little or no of it.18 (Learn more about leucine in our article on BCAAs.)
Backside line: Collagen just isn’t the very best quality protein complement.
Collagen for intestine well being
Collagen is wealthy in amino acids glycine and proline, and has some glutamine. Some say these amino acids have the potential to assist heal the intestine lining and promote digestive well being, notably in folks with “leaky intestine.”
Nevertheless, whereas intestinal permeability is related to sure digestive ailments, it doesn’t have direct signs.
Whereas there’s some analysis exhibiting glutamine and glycine could also be useful for intestinal well being, strong proof is missing.19
(To study extra about how you can enhance intestine well being, check out this comprehensive resource on probiotics.)
Backside line: It’s unlikely that taking collagen improves intestine well being.
Collagen in being pregnant and postnatal restoration
Collagen is excessive in glycine, which is taken into account a non-essential amino acid (your physique could make it).
However new analysis reveals it’s conditionally important—which means you may must get some from meals—within the later levels of being pregnant (~35+ weeks). This is because of elevated dietary demand to type a child’s collagen shops.20
This has led some prenatal diet specialists to recommend supplementing with collagen throughout being pregnant, particularly within the later levels.
Whereas this isn’t a dangerous thought, it’s not vital in the event you’re getting sufficient full proteins by means of your weight-reduction plan. (Protein wants in late being pregnant are 1.52 grams/kg of physique weight per day.21) Entire-food proteins like meat, fish, protein powders, and dairy comprise greater than sufficient glycine to satisfy your wants.
(The one exception is vegans, who might not get sufficient glycine in late being pregnant from entire meals. However collagen isn’t a vegan possibility anyway.)
On a associated word, some ladies swear supplementing with collagen helped them heal and get well post-pregnancy. There’s no proof exhibiting supplementing with collagen is best than consuming a weight-reduction plan with sufficient protein. Nevertheless, collagen is secure for brand spanking new mothers, so if that is an strategy that pursuits you, have at it!
Backside line: Collagen could also be useful for girls who’re pregnant or postpartum, however it’s no higher than consuming a nutritious diet with sufficient protein.
Must you take collagen dietary supplements?
Finally, that’s as much as you.
Right here’s a fast recap of the potential advantages and their high quality of proof:
Collagen dietary supplements may assist minimally with joint and pores and skin well being, however are unlikely to assist with anything.
Listed here are another elements to think about when making your resolution.
Complement high quality varies.
There are some considerations about heavy metallic contamination with collagen. So, search for third-party examined choices to make sure purity and high quality. (Read the “purity and quality” section of our article on protein powders for specifics.)
Gelatin is a secure, low cost various.
Not solely is gelatin less expensive, it might be safer. That’s as a result of, in most nations, laws for meals manufacturing are a lot stricter than laws for complement manufacturing.
And keep in mind, key analysis used to assist collagen supplementation was truly completed with gelatin.
Get sufficient dietary protein and vitamin C.
It’s most likely not value spending cash on collagen in the event you’re not already doing these two issues.
Purpose for a minimal protein consumption of about 0.8 grams of protein per kilogram of physique weight per day (0.36 grams per pound). That mentioned, many individuals can profit from extra:
- Adults over 65: 1.2 to 2.0 grams of protein per kilogram of body weight per day (0.55 to 0.91 grams per pound)
- Athletes and lively folks: 1.2 to 2.2 grams of protein per kilogram of body weight per day (0.55 to 1.0 grams per pound)
- Individuals who wish to change their weight or physique composition: 1.6 to three.3 grams per kilogram of body weight per day (0.75 to 1.5 grams per pound)
By way of vitamin C, grownup females want 75mg a day, whereas grownup males want 90mg. It’s secure to complement as much as 2,000 mg a day.22
FYI, analysis on collagen and vitamin C used 48 mg of supplemental vitamin C, so that you don’t must megadose to stimulate collagen. Additionally, solo vitamin C has been proven to extend collagen synthesis.23 Neat!
Extra collagen isn’t essentially higher.
Train, sleep, water—it’s attainable to get an excessive amount of of something.
Contemplating that collagen’s advantages are minimal, taking additional doesn’t make sense. (When you select to take collagen or gelatin, 10-15 grams per day is probably going adequate, which is the amount studied in most joint and tendon analysis.)
As a result of collagen is a low-quality protein, it shouldn’t substitute different types of protein in your weight-reduction plan. That’s after we may cross over from “can’t damage, may assist” territory into the “probably dangerous” zone.
At the moment, we don’t have analysis evaluating collagen to larger high quality sources of protein, corresponding to meat and whey, which might assist us discover out if collagen actually is “particular.”
References
Click on right here to view the knowledge sources referenced on this article.
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