Collagen supplements have become highly popular, with claims that they can boost skin elasticity and provide benefits for everything from wrinkles to sleep. As the body ages, collagen production naturally slows, leading many to turn to supplements in hopes of counteracting this decline. Tech entrepreneur Bryan Johnson, for instance, takes 25 grams of collagen peptides daily as part of his anti-aging regimen. But while collagen is important for skin and joint structure, the evidence supporting its supplementation is still limited, and some argue that it might be more about marketing than proven benefits.
Understanding Collagen
Collagen, found in animal connective tissue, is an abundant protein essential for skin and joint health. Most collagen products derive from cows, pigs, chickens, or fish, with plant-based alternatives offering collagen-boosting ingredients like vitamin C and amino acids, not actual collagen. Hydrolyzed collagen (broken into peptides) is commonly used in supplements, as it’s thought to be better absorbed by the body than undenatured (raw) collagen, which is found in cartilage. There are various forms of collagen supplements available, from powders to bars, with powder or liquid forms being more effective than gummies or tablets.
Scientific Scrutiny Despite the marketing hype, many of the claims about collagen’s effectiveness don’t hold up to scientific scrutiny. In the European Union, health claims for collagen supplements have been rejected due to insufficient evidence, and studies supporting benefits like improved skin elasticity or joint function have been largely inconclusive. Additionally, many studies are funded by the supplement industry, raising concerns about potential bias.
Collagen and Digestion When collagen is ingested, it is broken down into amino acids in the stomach, making it difficult to guarantee that it will directly benefit the skin or joints. While some research shows that collagen peptides may improve skin hydration and elasticity, much of the evidence is weak and inconclusive. Moreover, many dermatology studies on collagen products also include other beneficial ingredients, making it hard to isolate the effects of collagen alone.
The Role of Exercise Research suggests that combining collagen supplementation with exercise might enhance its effects. A study by Robert Erskine, a neuromuscular physiology expert, found that consuming collagen before high-intensity resistance exercise increased collagen production in the body. This could potentially strengthen tendons and improve overall joint health.
Collagen for Aging Although collagen supplements are commonly marketed to younger individuals or those concerned with appearance, they are being explored as potential treatments for age-related conditions like osteoarthritis. Some studies indicate that collagen supplementation can reduce osteoarthritis-related pain, but the overall evidence is still limited.
Should You Take Collagen? While collagen supplementation is generally considered safe, it’s important to be mindful of possible interactions with other medications, especially for individuals with kidney or liver conditions. Experts like David Hunter suggest that anyone considering collagen should consult with a healthcare professional. Additionally, collagen may not deliver immediate results, and it’s worth considering whether other lifestyle factors—such as a balanced diet, exercise, and adequate sleep—could achieve similar benefits without the need for supplements.
Ultimately, spending large sums on collagen might be better invested in a nutritious, well-rounded diet, which can offer multiple health benefits.
