Collagen Supplements Exposed – Snake Oil or a Miracle Elixir?

Estimated reading time: 11 minutes

Collagen supplements are becoming more popular, as people are beginning to realize the potential benefits they offer for skin health. Collagen is a protein that helps to build and maintain connective tissues throughout the body, including the skin.

Our Natural Collagen Production

The body is an incredibly complicated machine. Moreover, collagen production is a natural function which occurs as a result of binding amino acids. Amino acids are the protein building blocks and the story is no different for collagen production.

• The human body forms collagen by “assembling” collagen fibrils from three amino acids. These amino acids are proline, glycine, and hydroxyproline.

• It then bundles these fibrils together in larger groups, much like muscle tissue, to make collagen fibres.

• As such, collagen has a cable-like structure (aka triple helix structure). It is comprised of many smaller bundles of proteins that are bundled together. This gives it great tensile strength.

Getting Older…

As we age, our collagen production decreases, which can lead to wrinkles, sagging skin, and other signs of ageing. Supplementing with collagen can help to increase collagen levels in the body, leading to improved skin health.

What are Collagen Supplements?

There are a variety of supplements available on the market, each with its own unique set of benefits. Some of the most popular types of supplements include collagen peptides, hydrolyzed collagen, and marine collagen. Each type of supplement has its own specific benefits that can help to improve skin health and appearance.

Collagen Peptides

Collagen peptides are one of the most popular types of collagen supplement. They are made from pure collagen protein, which is broken down into small peptides. The body can easily absorb them. This type of supplement is effective at raising collagen levels in the skin, leading to improved skin health and appearance.

Hydrolyzed Collagen

This type of collagen is another popular type of supplement. Producers make it by breaking down whole proteins into smaller pieces called peptides. The body is then able to absorb these peptides more easily than whole proteins. Hydrolyzed collagen offers a number of benefits for skin health, including better elasticity, less wrinkles and sagging skin.

Marine Collagen

Supplement manufacturers derive collagen from fish scales or fish skins. Consequently it is rich in essential fatty acids and minerals like zinc and copper. Marine Collagen offers a range of benefits for skin health, including more hydration, less wrinkles, and better elasticity.

Marine Collagen versus Bovine Collagen

There are two primary forms of commercially available collagen supplements: bovine collagen and marine collagen.

• Both provide similar amounts and types of collagen with minor differences. Marine collagen provides type I & II collagen while bovine collagen on the other hand provides type I & III collagen. 

• The other main difference is how manufacturers source the collagen. Marine collagen coming primarily from the skin, bones, and scales of fish. In contrast, bovine collagen comes mainly from cows’ skin and connective tissue.

What are the Benefits of Collagen Supplements?

The scientific evidence on collagen supplements and their effects on skin health is mixed. Some studies have shown that collagen supplements can help to improve skin health, while others have shown no benefit.

However, most of the studies that have shown a positive effect of a collagen supplement have been small and poorly designed. We need larger, more rigorous studies to confirm the benefits of collagen supplements for skin health.

How do Collagen Supplements Work?

Collagen is a protein that is found in connective tissue in the body. Collagen helps to provide strength and structure to these tissues and is for their proper operation. The question is, does eating or drinking connective tissue help you at all?

Collagen production declines with age, which can lead to a variety of health problems. Fortunately, collagen supplements can help to boost collagen levels, keeping the body healthy and looking young.

Collagen is a family of proteins that make up most of the body’s connective tissues. There are 16 different types of collagen, but 90% comes from just three.

What does Collagen do Exactly?

There are many claims made about collagen, however in the EU (and by extension the UK. Now that we have “brexited”) collagen products that make health claims are not approved. To be clear, companies are NOT allowed to make health claims about their collagen supplementation products in the EU.

Don’t trust, verify

You can browse the EU Commission website here, simply filter the data to show “collagen”. Here, you will find all the responses to submissions the collagen industry has made to the EU regulators. This is a good starting point for you. It will help you make an informed decision on whether you think it is worth supplementing your collagen levels.

EU Regulators Take a Less Positive Position Collagen Supplements

It costs a lot of money to get a collagen product approved for certain health claims. Tests need to be performed by independent scientists to stringent requirements.

The main company behind these applications for regulatory approval is a company called Gelita AG. They make a range of collagen products called “Verisol”. Furthermore, they have bankrolled a few studies.

Scientific Studies…

DID YOU KNOW? The molecular conformation of the collagen triple helix confers strict amino acid sequence constraints, requiring a (Gly-X-Y)(n) repeating pattern and a high content of amino acids. The increasing family of collagens and proteins with collagenous domains shows the collagen triple helix to be a basic motif adaptable to a range of proteins and functions.

Verisol Studies

The most notable studies on Verisol were done in 2014. They were:

1. 69 women aged 35-55 were either given 2.5g of Verisol or 5g of Verisol collagen supplements or a sugar pill (placebo). They took one of these 3 for 8 weeks. In both treatment groups (women taking a version/dosage of Verisol collagen), their skin elasticity went up, a lot. Experts believe this to be a valid scientific finding (reference).
2. 114 women aged 45-65 were either given a 2.5g collagen supplement or a sugar pill. The subjects taking Verisol showed a 20% reduction in eye wrinkle volume after 8 weeks of taking the supplement. The scientists also found that women taking the supplement also had an increase in procollagen 1 and in elastin. Both are a type of collagen and both hold anti-ageing benefits or at least in reduce the signs of ageing (reference).

Ageing Skin

The industry claim that collagen supplementation can replace collagen which you naturally lose due to ageing. We all want to stay young forever, but give yourself a break. Ageing is a natural process that affects us all. Live a healthy life, eat well and exercise regularly, it will do more for you than any supplement, including collagen, ever will.

It is worth noting that the regulators in Canada have approved some descriptions to describe the effects of supplementing your collagen.

They are:

1. Helps increase skin elasticity
2. Helps augment the elasticity of the skin
3. Helps promote healthy collagen production
4. Helps promote healthy elastin production
5. Helps reduce wrinkles and fine lines
6. Helps reduce eye wrinkles
7. Helps reduce eye wrinkles within 4 weeks
8. Helps reduce fine facial lines
9. Helps increase skin elasticity and reduce wrinkles
10. Helps increase skin density
11. Helps with the appearance of smooth skin (signs of ageing)
12. Helps to enhance the skin surface profile

Mmmm, now you may think this sounds a bit wishy-washy but there is potentially some truth to it…

On the other hand the industry may have just engaged very good collagen lobbyists…

So Who is Correct?

Regardless of the Canadian regulators’ approval, the EU regulators published a scientific opinion on collagen benefits on skin:

…In Plain English

The EU commission asked the NDA to give their opinion on whether the scientific evidence supports a health claim related to VeriSol®P. The applicant claims that VeriSol®P can help improve skin function by increasing skin elasticity and reducing wrinkles. However, the Panel does not believe there is enough evidence to support this claim.

Joints

Very few independent testers have done studies. Most research on the subject of collagen is either fully or partly funded by industry players who may benefit from the positive outcome of any study.

My feeling is that they focus the benefits of collagen supplementation mostly on skin improvement rather than bone or joint-related.

However, some specific results exist. A US government website has posted results of a study which shows the benefits of supplementing collagen levels. This was specifically for patients with knee osteoarthritis. You can dig deeper into that study here

Supplements…

Collagen peptides are one of the most popular types of collagen supplements. This is because they are made from pure collagen protein that has been broken down into small peptides. Your body can easily absorb small peptides.

This type of supplement is effective at increasing collagen levels in your skin. The claim is that collagen decreases wrinkles and restores elasticity to the skin.

Furthermore, it promotes nail growth and strength as well as healthier-looking hair. Proponents of collagen supplements also believe that it results in stronger bones and joints.

How Long Does it Take for Collagen Supplements to Work?

When you look up scientific literature, scientists are not unanimous in their acceptance for a time frame on how long it takes for collagen supplementation to show results.

Despite the lack of agreement, most studies show benefits on outcome measures between 4-8 weeks. This would suggest that scientists accept a 1-2 month time frame as a guide for people who supplement their collagen to show efficacy.

What Risks do We Associate with Collagen Supplements?

We associate a few risks with collagen supplements.

First, collagen supplements may not be effective for everyone. Some people may not see any benefits from taking them.

Second, collagen supplements can be expensive. Whilst this in itself is not a serious risk to your health it is worth noting that some people may not find any benefit and will therefore simply be wasting money which could lead to despondent feelings.

Lastly, there is some risk of overdose with collagen supplements. It is important to consult with a healthcare professional before starting to take collagen supplements to make sure they are right for you and that you are taking the correct dosage.

Scientific research suggests that collagen supplements in moderate doses (<30 grams per day) appear to be safe for humans. The LD50 (lethal dose for 50% of test subjects) for oral collagen supplements in rodents is around 5 grams per kg, which would equate to about 350 grams a day for a 70 kg human being.

How to Choose Collagen Supplements that are Right for You.

With so many different types of products to increase collagen levels on the market, it can be difficult to know which one is right for you. Here are a few tips on how to choose a product to supplement the collagen level that is right for you.

First, it is important to understand what collagen is and what it does. Collagen is a protein that helps build and maintain connective tissues throughout the body, including the skin. Moreover, as we age, our collagen production decreases, which can lead to wrinkles, sagging skin, and other signs of ageing.

Supplementing with collagen can help to increase collagen levels in the body, leading to improved skin health.

Second, it is important to consider your needs when choosing a collagen supplement. If you are looking for a supplement that will help improve the appearance of your skin, then you should look for one that contains hydrolyzed or marine collagen.

Lastly, if you are looking for a supplement that will help improve joint health or bone density, then you should look for one that contains type II collagen peptides. This type of collagen is a fibrillar protein. It consists of 3 long chains of amino acids that form a tightly packed network of fibrils and fibres. This is the main component of cartilage in the body. It is made up of dry weight and collagen. Type II collagen is what gives cartilage its tensile strength and elasticity, thereby enabling it to support the joints.

My Thoughts and Personal Experience with Collagen Supplements.

I have been supplementing collagen for just over 3 months and in my experience it definitely had results. Now I wouldn’t call it a “wonder drug”, and I would not make it the number one priority on my “health to do/to buy list”. I will however keep it in my arsenal…

My nails are most certainly stronger and grow noticeably faster than before. I have quite thick hair so not sure about any difference in strength but definitely noticed it growing faster based on the frequency of visits to my hairdresser. Moreover, my skin appears more radiant and “full”.

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Have you decided to add some collagen to your supplement regime? Are you still sceptical? Leave a comment below to share your thoughts.