Collagen is a popular term in the skincare world. Countless skincare products and supplements claim to increase and maintain our natural collagen levels. But how do we know if these claims are true and if these products really make a beneficial difference to our skin and overall health? The question on everyone’s lips is - are they worth the investment? Let’s deep dive together.
Firstly, what is collagen and why is it even important?
The Truth About Collagen Supplements & If They Really Work | Nutritionist Explains | Myprotein
The natural breakdown of collagen usually starts from our mid-twenties, just as the body’s production of collagen starts to slow down. On the surface of the skin, we see this breakdown as fine lines and wrinkles, sagging skin and loss of skin tone - resulting in a rough, dull skin texture. It is also normal for pores to appear even more prominent as their supporting scaffolding breaks.
Supplements increase the levels of collagen in the body by breaking ingested collagen into smaller chains capable of being absorbed via the blood stream and rebuilt into collagen which can be used throughout your body to firm and plump your skin while reducing the appearance of fine lines and wrinkles. For women in the perimenopause and menopause stage, collagen supplements can be helpful for tackling some of the symptoms like from aching joints, dry skin and flaking nails.
Collagen is the most abundant protein in your body. It accounts for about 30% of your body’s total protein. Collagen is the primary building block of your body’s skin, muscles, bones, tendons and ligaments, and other connective tissues. It’s also found in your organs, blood vessels and intestinal lining.
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Proteins are made from amino acids. The main amino acids that make collagen are proline, glycine and hydroxyproline. These amino acids group together to form protein fibrils in a triple helix structure. Your body also needs the proper amount of vitamin C, zinc, copper and manganese to make the triple helix.
Collagen’s main role is to provide structure, strength and support throughout your body.
Collagen’s specific roles include:
- Helping fibroblasts form in your dermis (middle skin layer), which helps new cells grow.
- Playing a role in replacing dead skin cells.
- Providing a protective covering for organs.
- Giving structure, strength and elasticity to your skin.
- Helping your blood to clot.
Collagen in Black Skin
Black Skin naturally has a stronger collagen supply, and the bundles of collagen found in the skin are thicker and more tightly packed, meaning they take longer to break down. Collagen is always under attack from UV rays and to some extent the melanin in Black skin helps to shield collagen from sun damage. In contrast, lighter skin tones don’t have this inbuilt defence. But sure as night follows day, collagen does starts to break down for everyone eventually and Black eventually cracks.
Do collagen supplements really improve your skin?
There is still an ongoing debate around how effective Collagen supplements may be, and whether they are able to improve the quality and tone of our skin as much as some brands may claim. However, there is plenty of anecdotal evidence that Collagen supplements are effective and can help to improve the health and appearance of the skin.
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The issue is that there aren’t any large scale independent scientific studies investigating the effects of collagen on the skin. Most of the research is undertaken by collagen brands themselves and we always have to be more cautious when people mark their own homework. What is key is that many brands come up with same or similar results that show collagen does have beneficial effects on the skin. This is very positive and encouraging for anyone investing in collagen supplementation.
The efficacy of collagen supplements is based on the molecules they are made from and whether they are able to travel through your digestive system. Collagen is a very large molecule, and it is hard for your body to absorb it in its whole state. The most effective collagen supplements are made from collagen peptides, also known as Hydrolysed Collagen, which is the broken-down elements of the whole molecule, allowing it to pass through the body and be absorbed more easily.
Collagen will most often come from Bovine (cows) or Marine (fish skin or scales) sources and they have different effects on the body. Bovine sources usually contain more of collagen type II which is beneficial for reducing inflammation and managing pain in the joints. Marine sources contain more collagen type I which is beneficial for the skin, hair, and nails. Most collagen supplements intended for skin will be marine based. Collagen supplements can last in your body for around two weeks and to get a compounding benefit where the supplements are able to have an effect, it is important to take collagen supplements consistently for at least three months.
Whilst collagen is generally important for your skin, hair, nails, bones, joints and muscles, remember it isn’t possible to control exactly where any benefits will appear. If there is a specific concerning area, it’s also a good idea to target that concern directly using skincare products, treatments and lifestyle adjustments.
Types of Collagen
Some 28 types of collagen types have been identified. They differ by how the molecules are assembled, the cell components that are added and where the collagen is used in your body. All collagen fibrils have at least one triple helix structure.
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The main five types of collagen and what they do are:
- Type I. This type makes up 90% of your body’s collagen. Type I is densely packed and used to provide structure to your skin, bones, tendons and ligaments.
- Type II. This type is found in elastic cartilage, which provides joint support.
- Type III. This type is found in muscles, arteries and organs.
- Type IV. This type is found in the layers of your skin.
- Type V. This type is found in the cornea of your eyes, some layers of skin, hair and tissue of the placenta.
Signs of Decreasing Collagen Levels
Your body produces less collagen as you age, and existing collagen breaks down at a faster rate. The collagen is also lower in quality than when you were younger. Women experience a significant reduction in collagen production after menopause. It’s normal for everyone to experience a decline in collagen production after age 60.
Collagen can’t be measured - for instance, in a blood test - but there are signs that your collagen level is decreasing. These signs and symptoms include:
- Skin that’s wrinkled, crepey or sagging.
- Hallowing in and around your eyes and face.
- Shrinking, weakening muscles and muscle aches.
- Stiffer, less flexible tendons and ligaments.
- Joint pain or osteoarthritis due to worn cartilage.
- Loss of mobility due to joint damage or stiffness.
- Gastrointestinal problems due to thinning of the lining of your digestive tract.
- Problems with blood flow.
Lifestyle Habits That Damage Collagen
Reduce your risk of collagen damage by avoiding these lifestyle habits.
- Smoking. Smoking decreases collagen production. It damages collagen and elastin, leading to wrinkles and slow wound healing. Nicotine constricts blood vessels near your skin’s surface, preventing the delivery of oxygen and nutrients.
- Eating too much sugar and refined carbs. Sugar attaches to proteins to form advanced glycation end products. These molecules damage nearby proteins and cause collagen to become weak, dry and brittle.
- Exposure to ultraviolet light. Too much sunlight reduces collagen production and causes collagen to break down more rapidly. Ultraviolet sunlight causes wrinkles. Avoid excessive sun exposure and always wear sunscreen (SPF 30 and higher) when you’re outside.
Choosing the right collagen supplements
With so many collagen supplement options available, how do you know the right one for you? Which form is the best - drinks, powders or tablets? Which actually is most beneficial for your skin? Which one will fit your lifestyle?
Tablets
Tablets are convenient, portable and easy to for travel. It’s easy to have a bottle of collagen supplement tablets by your kettle or on your desk, you just have to make sure you take them! Collagen supplement tablets, tend to have a lower dose of collagen. However, as some people find high dose of collagen can give them digestive issues, starting low can be a sensible idea.
Powders
Powdered collagen usually comes in sachets or jars. The sachets are easy to carry around in your bag, jars are best left at home or in the office. You can mix the powder with anything - water, juice, smoothies, even your morning coffee, which makes them very versatile.
They tend to have a higher dosage of collagen, and often contain other beneficial ingredients such as Vitamin C which can improve the absorbency of the collagen.
Drinks
Collagen drinks usually come in small sachets, and can either be taken as they are, or similar to the powders, mixed in with something else. They are either liquid or gel in texture, and are often flavoured.
They are also able to hold a high dose of collagen, but as they are in a liquid form, it is important to remember that other ingredients such as Vitamin C may break down more quickly, usually giving them a shorter shelf life than the other options.
Many collagen supplements will include other ingredients such as antioxidants and Vitamin C, which is a precursor for collagen and will improve how much collagen your body is able to absorb but will also encourage your body to create more collagen naturally. Hyaluronic Acid is another substance found naturally in your body, often alongside collagen in areas such as your skin and muscles. It is crucial for maintaining hydration within your body’s tissues and works well with collagen to enhance and maintain the appearance and health of the skin. Antioxidants are needed throughout your body to reduce inflammation and strengthen the skin.
Who shouldn’t take collagen supplements
It is generally agreed that collagen supplements are safe for most people but there are a few things to bear in mind.
If you have any allergies, make sure to check the ingredients to ensure there isn’t anything in the supplements which could cause a reaction.
Currently, there is no direct plant-based source of collagen (vegetarian and vegan supplements are based on collagen precursors) which means collagen supplements aren’t suitable for anyone on a plant-based diet.
If you’re on a Halal or Kosher diet look carefully at the ingredients of any supplements to make sure they are suitable.
High doses of collagen can cause digestive concerns such as cramps, nausea or bloating. If you have a sensitive stomach you may want to consider a low dose of collagen to begin with.
Collagen supplements can interact with some medications used to treat various heart conditions and Diabetes. If you have any of these conditions, speak with your doctor before you start taking any supplements.
There is currently limited information on taking collagen during pregnancy or when breastfeeding.
Collagen Supplements Recommendations
| Supplement | Why We Love It | Expected Benefits | Form | Collagen Type | How to Take It | What It Tastes Like | Serving Size | Collagen Per Serving | Additional Ingredients | Dietary Notes |
|---|---|---|---|---|---|---|---|---|---|---|
| Ancient Nutrition Multi Collagen Protein | Designed to be mixed with water or even added to cookies, features ten unique types of collagen. | Healthy skin and nails, hair growth, digestive support, and better sleep | Powder | 10 types (I, II, III, IV, V, VII, VIII, X, XII, XXII) | Add one scoop to 8 ounces of water, coffee, or smoothie. | Unflavored | 1 scoop | 20g | Proteins, SBO probiotics, vitamin C | Gluten-free, dairy-free, soy-free, nut-free, Non-GMO |
| Vital Proteins Collagen Peptides Advanced with Hyaluronic Acid & Vitamin C | Grass-fed and pasture-raised bovine collagen, Jennifer Anniston is a fan. | Healthy hair, nails, skin, bones, and joints | Powder | Bovine hide collagen peptides (type I and III) | Add 1-2 scoops into hot or cold liquids. | No taste | 3 Tbsp | 20g | Protein, vitamin C, hyaluronic acid | Gluten-free, dairy-free, no artificial sweeteners |
| Hum Nutrition Collagen Love Skin Firming Supplement | Formulated with grass-fed, pasture-raised bovine collagen, plus skin brightening vitamin C, hyaluronic acid, and grape seed extract. | Improved skin firmness and elasticity | Capsule | Collagen types I and III (sourced from beef) | Take three capsules daily with food. | N/A | 3 capsules | 600 mg | Hyaluronic acid, vitamin C, grape seed extract, red wine fruit extract, chondroitin sulfate | Grass-fed, pasture-raised, and free of milk, eggs, fish, tree nuts, peanuts, wheat, soy, artificial colors, flavors, and preservatives |
| Garden of Life Grass Fed Collagen Peptides Powder | Grass fed, wild- and pasture-raised source of collagen, does very good third-party testing. | Promotes skin elasticity, strong nails & healthy hair | Powder | Bovine hide collagen peptides (Type I and III) | Use one scoop with water, smoothies, or in baked goods. | No taste | 1 scoop | 20g | 1.5 Billion CFU probiotic (lactobacillus plantarum), protein | Grass-fed, pasture-raised collagen, no added hormones or antibiotics, soy-free, dairy-free |
| Youtheory Collagen with Vitamin C | Features vitamin C to give the hair, skin, and nails a boost no matter your life stage. | Support healthy aging and a more youthful appearance | Tablet | Hydrolyzed collagen (type I and III) | Take six tablets per day-at once or in doses. | N/A | 6 tablets | 6,000 mg | vitamin C | Gluten-free, dairy-free, soy-free |
| SpoiledChild E27 Extra Strength Liquid Collagen | Combines collagen with vitamin C and hyaluronic acid to promote smoother skin, strong joints and bones, and even improved digestion. | Support healthy skin & hair, gut health and weight goals. | Liquid | Bovine collagen (type I and III) | Take one to two tablespoons daily. | Two flavors-mango or pineapple | 1 tablespoon | vitamin C, hyaluronic acid | Sugar-free, gluten-free, dairy-free, non-GMO, soy-free | |
| 8Greens Skin Supplement with Marine Collagen | Contains as much Vitamin A as four cups of broccoli and as much Vitamin C as a whopping 25 stalks of celery. | Glowing skin | Tablet | Marine collagen | Drop one tablet into 8 fl. oz. of water, let dissolve, and drink. | Apples | 1 tablet | 500mg | Protein, vitamin C, biotin, zinc, potassium, proprietary greens blend | Non-GMO, gluten-free, dairy-free, made with natural flavors |
| Vida Glow Original Marine Collagen | From enhanced elasticity to smoothed fine lines and wrinkles. | Improved skin elasticity, plus healthy hair, skin, and nails | Powder | Hydrolyzed marine collagen (type I and III) from sustainably-sourced fish skin | Mix one sachet into 8-20 fl. oz. of liquid one to three times per day. | No taste | 1 sachet | 3g | Protein | Dairy-free, gluten-free |
| Agent Nateur Holi (Mane) Supplements | Combining pearl powder with collagen from deep sea fish, supports supple skin, longer hair, and strong nails. | Healthy hair, skin, and nails | Powder | Marine collagen (type I, II, III, and IV) from wild-caught, kosher fish | Add one scoop to a beverage, smoothie, matcha, coffee, or dressing. | No taste | 1 scoop | 10g | Pearl powder, protein, silica, magnesium, calcium, potassium | Non-GMO, gluten-free, petrochemical-free |
| Oxomio Beauty Icon Ultimate Collagen Beauty Complex | Formulated with made-in-France, wild-caught marine collagen peptides and elastin peptides from Japanese bonito fish. | Improve skin elasticity. Reduce the appearance of fine lines, wrinkles and texture. | Powder | Wild-caught marine collagen peptides (type I) | Mix two scoops into 8 oz of water or your favorite drink. | No taste | 2 scoops (10.8g) | 10g | Hyaluronic acid, proteoglycans from salmon cartilage, elastin peptides from Japanese Bonito fish | Gluten-free |
