Let’s talk collagen supplements
Collagen is all the rage at the moment but does the evidence stack up?
It is important to first know what Collagen is. Collagen is a protein made by the body that is a main structural component of connective tissues in skin, bone, cartilage, tendons and ligament. As you age your collagen production slows and these connective tissues lose elasticity and become more brittle (this can present as signs of ageing).
Collagen supplements have become very popular- they claim to improve skin elasticity and firmness, support flexible ligaments and tendons and improve hair thickness.
Nutrition science
Collagen is digested into individual amino acids, which contribute to the body's total amino acid pool. The liver then draws from this pool to synthesis thousands of proteins the body needs.
Importantly, it's hard to determine where collagen peptides will be used in the body-or even if they'll be used for collagen synthesis at all (they can just as well be used to produce other proteins).
Our bodies have a way of prioritizing. So you could be taking collagen peptides for your skin but if you need protein for wound healing for example, that's going to be the body's number one priority in terms of where it's going to allocate amino acids and build a protein.
What does the research say?
Skin health: A systematic review looking at 11 studies found it could help with skin elasticity and hydration
Hair: Research lacking
Nails: One small study showed it improved nail growth by 12% (‹Imm per month)
Gut health: Research lacking
Muscle growth: Research lacking
Joints pain: In small trials, it has been shown to reduce exercise-related joint pain and osteoarthritis-associated pain
It is important to note that many existing studies on collagen's benefits have been funded by industry.
Bottom line
Collagen supplements might lead to some improvements in skin health and joint pain however large scale, randomised controlled trials have not been completed. It is still unclear whether consumption of collagen in particular is necessary to see those results or if simply consuming adequate protein would get that same benefit. Any beneficial results need to be weighed up against cost (and effort factor).