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Bolanle Aina PhD

Collagen supplements for skin, hair and joints

Updated: Jan 31, 2021

What is Collagen?

Collagen is a form of protein found in connective tissues such as joints, cartilages, bones, tendons, and skin. Collagen is also present in other body tissues like the cornea of the eye, in blood vessel walls, the gut lining. The name collagen comes from the Greek word: Kolla, which means glue. Think of it like being a glue that binds the body together so we don’t fall apart. Collagen is also a component of muscle tissue, including various components of the heart muscles and valves. Collagen is the body's most abundant protein making up between 25-35% of whole-body protein content. Because collagen is a protein, it is made up of amino acids (most commonly proline and glycine). Short chains of collagen amino acids are referred to as collagen peptides.

collagen for smooth skin
Smooth and glowing skin

Types of Collagen

There are so many types of collagen: Type I, II, III, IV, V.... and so on up to 30 types. However, most of body's collagen occurs as the Type I collagen. Type I collagen is the form of collagen that is present in skin, tendon, blood vessels and bone. Type II is mainly present in the cartilages while Type III is typically found in the reticular fibers such as the bone marrow alongside with Type I collagen.


Why supplement with Collagen?

Collagen is normally produced in the body using building blocks of amino acids from a protein-based diet. However as we grow older, the body's ability to produce collagen reduces and so there may be need for supplementation. Collagen supplements are commercially available as collagen peptides or as hydrolyzed collagen. Collagen peptides are produced by partially hydrolyzing (breaking down) isolated collagen to form gelatin and then gelatin is further broken down to shorter peptides by treating with some proteinase enzymes.


Benefits of collagen

People use collagen for various supposed health benefits, but the scientific evidence supporting these uses vary widely from strong to weak. Perhaps, the most robust evidence for the use of collagen is in improving aging skin and joint health. Doses of up to 10 g per day are possibly safe. Side effects include mild stomach upset and there are no known major drug interactions. There is less and weaker evidence for the use of collagen for eczema, exercise-induced muscle soreness, muscle strength, hypertension, diabetes, dry skin, tendinitis. More studies will be required to support these uses.

Collagen for aging skin

The skin is made up of 60% collagen. Collagen I is important for the elasticity and flexibility of the skin. Collagen normally keeps the skin firm, plump, hydrated and supple. As we grow older, natural collagen production reduces, gradually leading to appearance of fine lines and sagging skin. Oral intake of collagen in doses of 4-10 g daily for 8-12 weeks has been shown to improve skin hydration and elasticity in older subjects. Same benefit was demonstrated in studies that used collagen in combination with hyaluronic acid and chondroitin sulfate. Collagen peptides may also reduce skin wrinkles, although it was unclear if the benefit was cosmetically important.

collagen for young athletes
young athletes running

Collagen for joint health

In the cartilages, type II collagen is important for a healthy skeletal system. Cartilages in our joints serve as a padding between the bones. Movements up and down cause wear and tear on the joints and the cartilage wear out slowly. In people with osteoarthritis (OA), Collagen helps to improve formation and maintenance of the cartilage and thus modestly relieves joint pain, especially if the baseline pain was severe. It is important to note that it may take 3-5 months to see benefit on the joints. Therefore, collagen may not work for moderate OA pain, and it does not work as an immediate pain reliever. Some studies have also shown that collagen improves joint pain due to physical activity in younger athletes, but not in older patients. Therefore young athletes may find some benefits in taking collagen supplements to reduce join pain during physical activities.


Collagen in Skincare products

So a common question I often get is: how about collagen in skincare products? Do they do anything? Short answer is no. Collagen is a complex molecule that is produced in the body cells, skin in this case. Collagen in skin care creams cannot be absorbed into the skin cells where it is needed because they are just too large. At best collagen may help in moisturizing the skin and filling up the fine lines. Topical collagen application has not been shown to improve collagen production. Therefore the best way to get your extra collagen is to include it in your diet or take oral supplements. Other products that can improve collagen production and remodeling may include use of retinoids, topical vitamin c, and chemical peeling.

collagen in super food and diet
super food varieties

Diet and collagen

Collagen rich foods include bone broth, chicken skin, pork skin, beef, fish, berries, citrus fruits, cashews and gelatin. However other ways to incorporate collagen in your diet would be by supplementing with Collagen products. Collagen powder can be added to your favorite milk shake or smoothie, coffee or tea or even in your baking. You may choose collagen capsules if you prefer regular pill swallowing.


If you have not already, here are the links to some related articles:

home cooking kitchen
kitchen counter

Disclaimer: all health information provided on this platform represent my opinion only and are for educational purposes only. Reading my blog is not intended to be a substitute for a visit to your local pharmacist, physician, dietitian, and other healthcare providers. Be sure to seek proper care from your nutritionist, family doctors or specialists when needed.

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