Collagen is found in nearly every tissue in the body, the building block within skin and muscles, but despite its foundational role in our lives, collagen only recently started grabbing headlines. That’s because collagen supplements are one of today’s top trends, and everyone is boasting about the benefits of adding it to your diet. The question remains, though, is collagen really all it’s made out to be?
Here’s what the science says about collagen supplements and whether you should consider adding another supplement on top of taking a daily multivitamin.
The Basic Claims
If you’ve read any of the recent articles about collagen supplements, you’ve likely seen the same set of claims over and over again. In particular, companies claim that taking collagen can improve joint, skin, hair, and nail health – and there’s certainly truth in that. Collagen is what makes your skin elastic and helps you maintain a youthful appearance, and collagen levels decrease 1% a year after age 30. Older individuals, then, may notice meaningful improvements in their appearance, as well as in factors like wound healing, by taking collagen supplements, though scientists are still studying this topic.
Evaluating The Market
Taking collagen supplements may be beneficial, but before you grab some off the shelf, it’s also important to understand the different types of products on the market. Simply put, not all collagen supplements are created equal. Most are collagen peptide powder, also referred to as hydrolyzed collagen. This type of collagen is typically derived from animal bones, hides, or fish scales, and because the proteins are broken down into peptides, hydrolyzed collagen powders allow for maximum absorption.
One of the other distinguishing features among collagen products is that some come in flavored varieties. It’s generally best to skip these since they contain added sugars and can cause GI upset. Conversely, collagen supplements without flavoring may actually improve gut health because they contain glycine. Glycine is key to regulating inflammation, but it’s also just one of the amino acids found in collagen supplements.
Bones And Joints – Key Impact Regions
While the jury is still out on the benefits of collagen for skin and gut health, there’s firm science demonstrating that collagen offers significant benefits for joint and bone health. In particular, research has shown that adults who supplemented collagen for 70 days saw a marked reduction in joint pain, improving their ability to participate in physical activity, compared to those who did not supplement collagen.
Collagen may also help increase bone mass, based on evidence from both animal and human studies. In particular, the research generally suggests that serious athletes, who may need the recovery boost, as well as those with joint pain or experiencing bone loss, are likely to benefit from a collagen supplement. For others, eating a balanced diet with enough protein is likely enough to maintain healthy collagen production levels.
The bottom line when it comes to collagen supplements is that they certainly won’t hurt, and they could yield significant benefits across multiple systems. Collagen plays a key role in almost every part of your body, and hydrolyzed collagen supplements can give your body a nutritional boost, but only on top of a complete, healthy diet.