Collagen is one of the most heavily marketed supplements of the last few years, with claims spanning skin, bones, joints, muscles, gut and weight loss. The short version: the evidence is strongest for skin elasticity, reasonable for joint comfort and bone density in postmenopausal women, and weaker or absent for gut health and weight loss. Speak to a doctor before starting any new supplement, especially if you are pregnant, breastfeeding, or on regular medication.
What is collagen?
Collagen is a group of proteins found within cells of the body. It's a building block of our bones, muscles, tendons, and skin. The body produces its own collagen naturally, especially when younger. These proteins can benefit us in a number of ways and there has been plenty of research around the varying benefits of collagen.
What are the health benefits of taking collagen as a supplement or through your diet?
- Improved skin health and reduction of wrinkles
- Preventing bone loss
- Boosting muscle mass
- Improved gut health
- Help with joint aches and pains
- Weight loss
- Can we eat certain foods to improve collagen intake?
- Should we take in from a younger age, or is older better?
Are the health benefits of collagen backed by science?
Improved skin health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583892/
- Most research on collagen relates to skin health, which has positive findings relating to collagen having a good impact on skin health https://www.hsph.harvard.edu/nutritionsource/collagen/
- Taking a collagen supplement can reduce the signs of wrinkles
- Consuming 2.5 to 5 grams each day can improve skin elasticity and reduce skin dryness
- Skin can look and feel more hydrated
- Collagen has been found to improve skin elasticity in both younger and older people
TRUTH!
Prevent bone loss
https://www.healthline.com/nutrition/collagen-benefits#2.-Helps-relieve-joint-pain
- Bones have a large amount of collagen in them, so taking collagen supplements help with bone growth and strength
- Losing collagen can lead to brittle bones, so collagen supplements can lower the rate at which we lose bone density
- For women who are at stages of menopause, levels of bone loss increase and there is a higher risk of osteoporosis
- Taking collagen with calcium can reduce bone loss for this group of women and improve bone strength
TRUTH!
Improved muscle mass
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/
- As we age, losing muscle mass is known as sarcopenia
- It cannot be stopped, as this is a natural sign of aging and occurs in everyone
- Studies have found that taking 15 grams of collagen a day, while in an exercise programme, can reduce the muscle mass lost and even gain muscle
- However, this improved muscle mass is generally seen in older people
- For those who are younger, taking collagen to improve muscle mass is not necessarily advised, due to the little evidence or need
TRUTH! For older people
Reducing joint pain
https://www.healthline.com/nutrition/collagen-benefits#2.-Helps-relieve-joint-pain
- Another area of science, where many studies have looked at joint pain and the effects cartilage has joints
- Taking collagen has been found to help maintain cartilage, keeping it healthy
- Supplementing your diet with 2 grams a day can decrease your joint pain
- Taking collagen also promotes your tissues to create more collagen
TRUTH!
Improved gut health
- There have been studies on collagen supplements improving gut health
- The link between collagen and gut health has been because bone broth can apparently improve gut health
- While there is some evidence saying this is true, we do not yet know if it really benefits humans that well, as it has only been studied on animals
MYTH!
Weight loss
- Collagen is a protein. Protein is known to increase satiety meaning we become more full more quickly
- There are some thoughts that taking collagen can help with weight loss, as being full more quickly means we lose weight more quickly
- However, the majority of studies and findings do not link collagen to weight loss
- The findings are unclear, especially when taking collagen in a supplement format
MYTH!
Take collagen later in life
- As discussed earlier, the main benefits of collagen that have been studied are to do with the skin and joints
- We all know gaining wrinkles and joint aches and pains are associated with getting older, so many people think collagen does not need to be taken when younger
- However, there is evidence to suggest this is not the case
- There is evidence that shows from our early 20’s, collagen levels decrease and we start to create much less of it
- Therefore, taking collagen earlier in life, even in your 20’s could be right for you, but do ask a doctor or physician first
MYTH!
Are there naturally collagen-rich foods?
https://www.healthline.com/health/beauty-skin-care/collagen-food-boost
Some foods are high in collagen, however, there are not many the main ones are:
- Bone broth
- Chicken
- Fish and shellfish
There are other foods that contain collagen, or promote the amino acids which contribute to collagen production:
- Eggs
- Beans
- Tropical and citrus fruits
- Cashew nuts
Your body makes procollagen by combining two amino acids — glycine and proline. This process uses vitamin C so having these foods with vitamin C-rich foods may help your body produce more collagen.
TRUTH!
Author: Katherine Marengo
Title: 13 Foods that help your body produce collagen
https://www.healthline.com/health/beauty-skin-care/collagen-food-boost
Author: Dr. Arpita Devani
Title: What age should I start taking collagen supplements?
https://iconicskinclinic.com/what-age-start-taking-collagen-supplements/
Author: Harvard T.H Chan
Title: Collagen
Author: Brianna Elliott
Title: Top 6 benefits of taking collagen
https://www.healthline.com/nutrition/collagen-benefits#2.-Helps-relieve-joint-pain
Ganceviciene, Ruta et al. “Skin anti-aging strategies.” Dermato-endocrinology vol. 4,3 (2012): 308-19
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583892/
Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55.
https://pubmed.ncbi.nlm.nih.gov/23949208/
Ramshaw, J.A.M., Glattauer, Veronica and Institute of Physics , publisher (2020) Biophysical and chemical properties of collagen : biomedical applications.