Collagen Supplements: Are They Necessary?

Do We Need Collagen Supplements?

Holley Samuel MEd, RD, LD, CSSD, CPT

Collagen is one of the most abundant proteins found in the body, making up the integrity and structure of our hair, skin, nails, bones, joints and more. As we age, our collagen production decreases, which can lead to decreased function of our joints and duller appearance of our skin, including wrinkles and other signs of aging. Collagen is particularly abundant in the amino acids proline, hydroxyproline, and glycine. These amino acids in abundance are what contribute to the health benefits we may see from a balanced diet or from collagen supplementation. It should be noted that collagen is not a complete protein source, since it only contains three of the nine essential amino acids. This means it is not a substantial replacement for protein from food sources or complete protein supplements because it does not adequately stimulate protein muscle synthesis (increase in muscle mass). It still contributes to amino acids available to the body, but should not be a sole protein source in the diet.

Collagen has many benefits that are starting to become more apparent in emerging research for hair, skin, and nail health along with supporting gut health, cartilage and joints, and in wound healing. We know that there are many types of collagen and that they each have various properties to support individual components of health. For example, type I collagen is the most prevalent type in the body and composes much of our hair, skin, and nails. Type II collagen is found in cartilage and joints, and type III is found in the bone marrow. More research is needed on how each type of collagen affects the body. 

The top food based sources of collagen are animal based such as: bone broth, skin-on chicken, sardines, organ meats, and gelatin containing foods like gelatin gummies. Collagen is best utilized by the body with vitamin C, and while some brands do include a vitamin C source within their collagen powder formulas, some do not. This is why I recommend adding collagen to things like oatmeal with berries or smoothies, as these meals often contain food based vitamin C rich fruit like berries or citrus which will help optimize any potential benefits from collagen supplementation. You could also add collagen to your coffee alongside a balanced breakfast to help reap the benefits of both collagen and a balanced meal. One study on a small group of Japanese women showed that aloe vera supplementation decreased the appearance of wrinkles, suggesting that aloe vera can stimulate the body’s collagen production.

It is common to consume collagen products with coffee in the morning, and some may have concern over the effects of heating collagen peptides. The evidence currently is not decisive on this topic one way or the other; however, one study did show that giving participants hot beverages mixed with collagen resulted in improvement in skin elasticity and moisture over an 8 week trial, which suggests the collagen composition was not compromised despite the temperature of the beverage. Another study shows that caffeine can hinder the effectiveness of collagen synthesis in humans, so one of the takeaways is that caffeine is okay in moderation. Adding collagen to your hot caffeinated beverage may provide benefits, but more research is needed. 

The dosing to reap the benefits of collagen has not been pinpointed in research, but one study shows that between 2.5-15g/day is safe and effective while others show 10-20g is effective, depending for what purpose the collagen is being used to support. Various brands will dictate what they consider "one serving" on their nutrition facts panel, and while serving sizes can vary, typically between a 10-20g dosage is most common. Research does show that consuming collagen 30-60 minutes before exercise can help promote collagen circulating around potentially damaged tissue. If you are taking collagen to help promote joint health or are recovering from an injury or surgery, taking the supplement or food based source of collagen 30-60 minutes before physical therapy or a workout session may help ensure you are reaping the full benefit from the collagen supplement.

Consuming collagen rich food sources is one way to boost collagen intake and reap potential benefits. Various supplements and brands offer different types of collagen and therefore different benefits, but one of the most important things studies show is that the quality of the supplement matters. As a dietitian, I would recommend looking for wild caught, grass fed or pasture raised sources of collagen from brands with superior quality standards or getting collagen from food based sources. Looking for “NSF” or “Informed Choice” certifications on supplement labels is one way to ensure the supplement has been third party tested and is free of substances banned in sport and that the label matches what’s in the product. High quality collagen supplements dissolve easily in liquids, usually come in tasteless or flavored options, and may be derived from bovine or marine collagen sources containing any combination of the different types of collagen.

References

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