Collagen is one of the most plentiful proteins in mammals. It is responsible for several biological functions, one of which is to provide structural support in connective tissue, muscle, and skin. Collagen is the protein responsible for skin elasticity.

It also plays a role in joint and bone health. Human bodies create collagen naturally. Over time, however, the production of this protein slows down. As a result, a person’s skin begins to lose some of its ability to bounce back into shape, a process that many call “elasticity.” As this occurs, wrinkles begin to form.

Although certain foods, such as bone broth, contain collagen, people who want wrinkle-free skin or other health benefits often look to supplements to increase their collagen intake.

Many people take collagen supplements to add more collagen to their diet.

Most collagen supplements go through the process of hydrolyzation. This means that the manufacturer has broken the collagen in the supplements down into peptides, making it easier for the body to absorb and use.

Collagen supplements are available in the form of tablets, capsules, and powders. Many are available to buy online. Whether or not collagen supplements are effective depends on what a person uses collagen for. There are several potential health benefits that collagen supplements offer. However, scientists have not fully studied all the alleged benefits.

However, some of the potential health benefits of collagen supplements include:

Better skin health

Collagen makes up 75% of the dry weight of your skin. As you age, your skin's inner layer loses collagen and becomes less supple and more vulnerable to damage. Collagen loss starts between the ages of 18 and 29—and after age 40, the body can lose around 1% of its collagen per year; at around age 80, collagen production can decrease by 75% overall in comparison to that of young adults. Some people who take collagen supplements are looking to improve the look and overall health of their skin. Many believe that collagen supplements can help reduce the effects of aging, such as by adding moisture to the skin, reducing wrinkles, and improving elasticity.

What do the studies say?

There is some evidence to back these claims up. For example, in a study in the Journal of Medical Nutrition and Nutraceuticals, several women drank a mixture containing various vitamins, minerals, hydrolyzed collagen, and hyaluronic acid. The study showed that compared with those in the control group, the women who drank this mixture reduced the depth of their wrinkles significantly. The participants’ skin hydration and elasticity also improved significantly.

Another similar study in the journal Skin Pharmacology and Physiology looked at the effects of collagen supplements on women’s skin. In this study, the women took either a collagen supplement or placebo for 8 weeks. After those 8 weeks, the women who took the supplement had higher elasticity and moisture levels.

A 2019 review of studies investigating oral collagen supplements evaluated their effects on wound healing and skin aging. Study authors concluded the supplements are generally safe and can increase skin elasticity, hydration, density. They added, however, that further studies are needed to determine proper dosing and investigate medical applications.

Recent findings show that HC-based supplements could significantly improve wound healing and circulating prealbumin, and clinically reduce time spent in the hospital for burn patients. Low prealbumin found in burn patients at admission is predictive of a longer length of hospital stay.

In a 2019 pilot clinical trial, 31 adult men with 20 to 30% burns over their total body surface area were randomly assigned to receive either a collagen-based supplement or placebo for four weeks. Serum prealbumin, rate of wound healing, and length of hospital stay were assessed at baseline, and at the end of weeks two and four. Researchers found that serum prealbumin was significantly higher at week two and week four in the collagen group compared to the control group..

There are also claims that collagen may help prevent skin conditions such as acne. However, such claims do not yet have scientific evidence to support them.

Improved bone and  joint health

As a person ages, their joints start to break down. In particular, the spongy cartilage of the joints starts to wear away. There is some evidence to suggest that collagen supplements can help with restoring or preventing the deterioration of the cartilage in the joints. So collagen has a huge positive impact on the joint health.

What do the studies say?

One review of the research into collagen supplementation found that using hydrolyzed collagen supplements helps promote joint health and potentially restore some bone density in people with osteoporosis and osteoarthritis. The review also showed that it helped reduce joint pain.

2018 study published in Nutrients concluded that the intake of a specific brand of collagen peptide increased bone mineral density in postmenopausal women. In addition, supplementation was associated with a favorable shift in bone markers, indicating increased bone formation and reduced bone degradation.

Increased muscle mass

There is some evidence to suggest that using collagen supplements may help increase muscle mass.

What do the studies say?

A small study of 53 men revealed the positive effects of taking collagen supplements when exercising. The participants study took 15 grams (g) of collagen or a placebo pill per day. The participants engaged in regular exercise for 12 weeks. At the end of this period, those who took the collagen supplements showed an increase in muscle mass and strength that was significantly more pronounced than in those taking the placebo pill. The researchers theorized that collagen helped stimulate the production of the proteins responsible for muscle growth. Though this study is promising, more research is necessary to fully determine the positive effects that collagen may have on muscle growth.

Another small trial compared hydrolyzed collagen protein supplements to whey protein supplements in older women. The 2009 study published in the Journal of the American Dietetic Association found that taking hydrolyzed collagen supplements may help preserve lean body mass.

Prevents bone loss

Collagen makes up a significant amount of bone structure and helps keep the bones strong. As a person ages and collagen production slows, bones can become weaker as the person loses the collagen necessary to keep the bones strong and supported. This can lead to the development of conditions such as osteoporosis.

What do the studies say?

There is some evidence to suggest that taking collagen supplements may help prevent the deterioration of bone density and strength. For example, one small study had women take either calcium or calcium and collagen supplements for 1 year. The researchers found that the women taking the calcium and the collagen had lower levels of a protein responsible for breaking down bones in their blood.

Supports heart health

Taking collagen supplements may also help support a healthy cardiovascular system.

What do the studies say?

In a small study of 30 participants, half took 16 g of collagen tripeptide for 6 months. This group saw a significant reduction in their low-density lipoprotein, or “bad,” cholesterol levels.

Also, researchers affiliated with a Japanese company that makes a collagen-based functional foods published a study in 2017. They concluded that when consumed regularly for six months, collagen tripeptide helped improve cholesterol levels and reduced other risk factors for atherosclerosis (hardening of the arteries).

Other potential benefits

There are also claims that collagen may provide additional health benefits. Some other potential things that collagen may help with include:

Types and how to use them

Collagen supplements come in a variety of types. A person should choose the supplement that best supports their goals when picking a collagen type.

The following are the most common types of collagen a person can find in stores or online:

Most supplements will contain several of these, and possibly other, types of collagen. Also, in many cases, the collagen is hydrolyzed. Undergoing the hydrolyzation process makes collagen easier for the body to absorb.

Dosage and Preparation

Collagen supplements are available in the form of tablets, capsules, and powders. Dosage recommendations vary. Studies investigating the benefits of collagen supplements have evaluated doses ranging from 2.5 to 10 grams per day. However, some supplement makers and other proponents of collagen-based products recommend up to 30 grams per day.

Your healthcare provider may be the best source of advice to determine the proper dose for you. Note that you can also boost collagen production by consuming foods such as bone broth or pork skin.

Are they suitable for vegans and vegetarians?

Most collagen supplements are not vegan or vegetarian friendly. Manufacturers tend to produce them using the bones and protein of animals. However, some vegan and vegetarian collagen options are available. The vegan options may not be available everywhere, but many are available online. A person can also use collagen supplements while following a keto diet plan.

What about collagen creams. Do they work?

There is currently a lack of scientific evidence for the anti-aging effects of creams, lotions or other beauty products containing collagen. But experts note that creams are the least likely form of collagen to be effective because it is hard to absorb it through the skin.

Are collagen injections safe?

One type of cosmetic procedure involves injecting certain substances ("fillers") into the skin in order to reduce signs of aging, such as fine lines. Poly-L-lactic acid fillers, for instance, help fight the effects of aging by stimulating collagen production in the skin. Although fillers are generally considered safe, they sometimes lead to side effects like skin discoloration and allergic reactions. What's more, the anti-aging effects of these procedures are temporary and require repeat treatments to maintain results.

Summary

Many people know collagen for its role in supporting skin health and vitality. However, it might also help promote other areas of health, such as bone, joint, and heart health. People can consume collagen supplements they purchase from a number of online and local stores, and they can usually find a type that matches their specific dietary needs. For most people, taking collagen should not have any major effects or health consequences.

https://www.medicalnewstoday.com/articles/325344#skin-health

https://www.verywellhealth.com/collagen-supplements-for-skin-89940

https://www.verywellhealth.com/hydrolyzed-collagen-5082613

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