Collagen Supplements — Do they work?

What is collagen?

Collagen is a protein produced by our bodies and is found in skin, bones, cartilage, tendons and blood vessel walls to name a few. Production of collagen is optimal in our younger years and thereafter, production slowly decreases with age. The idea of supplementing collagen body stores in the hope that the effects of aging will be dampened is the driving factor for the recent increase in popularity of collagen supplementation.

What are collagen supplements?

Supplements containing collagen are available as powder, tablets or pills. These supplements need to contain collagen in an absorbable form that the gut is able to work with. This is called the peptide form.

Do they work?

There is limited data regarding the effectiveness of collagen supplementation and results of studies performed are mainly subjective. However, improvements in skin elasticity and hydration were noted. The collagen supplements used in these studies also had added amounts of vitamins and hyaluronic acid. It is therefore difficult to determine which component actually caused these skin changes.

However, additional studies have also noted other benefits from collagen supplementation including:

1. Reduction in cellulite

2. Improved bone strength (the supplements in this study also included calcium)

3. Improvements in gut health (research largely lacking in this area)

4. Improved psychiatric symptoms & mental health

Based on current data, I cannot conclude whether collagen supplementation does or doesn’t work. If you are taking these supplements and you notice visible changes & they are working for you then continue to take them. It is important to ensure the supplements are in the peptide/hydrolyzed form to optimize chances of absorption.

Lastly, there are several vitamins and minerals which also play a function in skin and bone health. A few of these include:

- Vitamin E

- Vitamin C

- Calcium

- Zinc

In addition to supplementation, healthy lifestyle, adequate daily water intake, limited sun exposure, limited alcohol intake and cessation of smoking also contribute to improving health and appearance. Balance, balance, balance.

Until next time 😘

Dr Sarah Whitehorn