Collagen supplements might make your skin more elastic – but the evidence is weak.
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Collagen is hugely hyped. This protein, which is important to the structure of skin and joints, has been presented as a miracle cure for everything from wrinkles to poor sleep.
Production of collagen, the most abundant protein in the body, naturally slows with age – whether you protect your skin from the Sun or not. To compensate, collagen supplementation has become a booming business. One aficionado is Bryan Johnson, the tech entrepreneur who has become a one-man experiment for how to prolong your life, who says he takes 25g (0.9 ounces) of collagen peptides every day.
But collagen is not always well understood. While there is some evidence that supplementing with this molecule has health benefits, research is limited. The main risk of taking it as a supplement may be of wasting money – there are few known side effects – but is the scientific evidence keeping pace with the marketing claims?
To start with the basics, "collagen is only found in animal connective tissue", notes Andrea Soares, a registered dietitian in Georgia, US, who is part of the Top Nutrition Coaching network, a company which helps to connect people with dietitians in their area.
Collagen products come from a variety of animals: cows, pigs, chickens and fish. Gelatine, which is used to make sweets, jelly and the capsules for pharmaceuticals, is a form of collagen. "Some plant-based supplements claim to be 'vegan collagen', but what they actually contain are collagen-boosting ingredients like vitamin C, amino acids and minerals that help your body make its own collagen," says Soares. "If you're vegan, you might want to spend your money on a well-rounded diet instead of plant-based 'collagen' supplements that don't actually contain collagen."
Different types of collagen appear to work differently. Hydrolysed collagen (collagen hydrolysate) is collagen which has been broken down into short chains of amino acids known as peptides. These get broken down further as they move through the digestive system. On the other hand, undenatured (raw) type II collagen is a component of cartilage surrounding joints. In theory it can help replenish collagen around the joints, says David Hunter, a rheumatology clinician researcher at the University of Sydney, focusing on osteoarthritis. Type II collagen is also broken down into amino acids in the stomach, though hydrolysed collagen tends to be better absorbed by the body.
In addition to the wide variety of sources and types of collagen, the substance is packaged into many different forms, from bars to drinks. Compared to powders and liquids, "tablets and gummies often have less collagen per serving and may contain added sugars or fillers," Soares says. And while consuming food rich in protein and vitamin C generally helps our bodies to make collagen, the amount of collagen present in food like bone broth varies. She advises those taking collagen as a supplement to opt for a powder or liquid, with at least 5-10g (0.2-0.4 ounces) of collagen per dose.
Overall, many marketing claims made about oral collagen products don't stand up to scrutiny. In the European Union, "no health claims for collagen supplements have got the green light," explains Leng Heng, a senior scientific officer for human nutrition at the European Food Safety Authority (EFSA).
EFSA is the EU agency that assesses risks related to novel foods. When they took a look at collagen, they concluded that the health claims submitted about it so far were not supported by enough high-quality evidence. They were "not sufficiently defined, lacked supporting human studies, or relied on evidence from animal and laboratory research, which cannot predict effects in humans," says Heng. She points out that claims such as the idea that collagen helps to maintain skin elasticity, or that it improves joint functioning, have not yet been demonstrated sufficiently by scientific research.
Potential industry bias is a key concern for determining rigour, Hunter says. Many collagen studies are funded by supplement companies or authored by employees of these companies. Conflicts of interest are supposed to be declared in academic papers, but this does not always happen. For example, one published paper includes five of seven authors who stated an affiliation to supplement companies, though no further information was given in the conflicts of interest section. (In response to a BBC query, the publisher of this paper, Elsevier, stated that the paper is now under investigation.)
"The reality for many of these studies is that it's hard to find any that are completely independent of industry," Hunter says. Influencers sometimes tout poor-quality research and may promote higher dosages of supplements than is recommended by health authorities. Even systematic reviews and meta-analyses – large-scale reviews of the evidence, which pull together the results of multiple studies – can be compromised by the quality of the underlying studies. Hunter and his coauthors assess the risk of bias from such studies, including industry involvement. But he says that it can be hard to account fully for the bias when there simply aren't enough independent trials, as is the case with collagen.
While individual health risks of collagen supplementation appear low, there are some larger potential consequences of the growing appetite for collagen. For example, collagen supplements from cattle have been linked to deforestation in Brazil.
Meanwhile, the European Commission commissioned research into the possibility that collagen or gelatine could lead to new cases of transmissible spongiform encephalopathy (TSE, or prion disease). EFSA estimated humans' oral exposure to infected gelatine under hypothetical worst-case scenarios, and found that there was a vanishingly small to no risk.
One key problem with any claims about the benefits of collagen is what happens when the molecule is ingested. As the London dermatologist Anjali Mahto told the BBC in , there is "little solid proof it will survive digestion, travel into the blood stream and make it to your skin". In fact, when any protein arrives in the stomach – including collagen – it is usually swiftly broken down into amino acids, which are then reassembled into the proteins that the body needs at that moment. So, if the body needs collagen, it might reassemble those amino acids into collagen, but there are no guarantees.
Another issue is the formulation of collagen supplements. In many dermatology studies of collagen products, those products also contain other ingredients that may benefit skin health, making it hard to isolate the effects of the collagen.
However, many consumers swear by the effects of collagen on the look and feel of their skin. One systematic review and meta-analysis found that hydrolysed collagen can have beneficial effects on the skin, such as improving hydration and elasticity. However, the authors concluded that further research was needed to confirm this.
Other (industry-funded) studies have suggested that oral products with high amounts of the collagen peptides prolylhydroxyproline and hydroxyprolylglycine can improve the moisture and appearance of the skin. "What's key is consistent use," Soares says.
There are certain strategies to boost the potential benefits of collagen supplements, for instance for the tendons. Robert Erskine, a reader in neuromuscular physiology at Liverpool John Moores University, suggests that exercise might be able to stimulate the body's tissues to regenerate collagen more than usual. In turn, this can strengthen tendons, allowing someone to move more quickly and be less likely to fall.
In one study, Erskine and colleagues from universities across the UK tested whether taking hydrolysed collagen could boost the amount of collagen made by the body after high-intensity resistance exercise. The research, on a small sample of young, healthy men, found that the men produced significantly more new collagen when they drank a mixture of vitamin C and 30g (1 ounce) of hydrolysed collagen before exercise. This was a higher dosage than what had previously been studied or is typically packaged for consumers.
In another study Erskine was involved in, the team tested the same effect in healthy middle-aged men. They found that there was still an effect of collagen supplementation, but a smaller one. So, age is a factor in collagen production, as is sex. There are links between oestrogen and collagen synthesis, for example.
"I'm really interested in trying to investigate how we can improve well-being and performance of athletes, female athletes in particular," Erskine says. "I think collagen will have a big part to play in that," not only to improve performance, but also to reduce injury risk. While such research is relatively new and small-scale, it is already being integrated into the nutritional habits of elite athletes. "I think the evidence is strong enough to make these suggestions," he says.
In his own practice, Hunter tells patients who express interest in supplements that some are worth trying for three or four weeks. As with skin appearance, some studies suggest that the joint benefits of supplements don't kick in for two or three months, if at all. However, Hunter notes that many people living with osteoarthritis will find it hard to keep going with a supplement if they don't see effects within a month or so.
Overall, given the many reasons someone might be seeking out collagen, there's no single answer to whether a collagen supplement is worthwhile. It will depend on why you want to take it, how long you can keep taking it, how affordable it is, whether the collagen is combined with other ingredients, and how it might affect other aspects of your health. "Not everybody will respond to a collagen supplement in the same way," Erskine notes.
Ultimately, scientists point out that the hundreds of pounds per year spent on collagen supplements could be spent instead on more balanced diets, which would improve health in a number of ways. In addition to nutritious and varied food, exercise, sleep and sunscreen all have well-known benefits for skin appearance and health, for instance. It may seem boring, but it could also save you some serious cash in the long term.
* All content within this article is provided for general information only, and should not be treated as a substitute for the medical advice of a doctor or other health care professional. The BBC is not responsible or liable for any diagnosis made by a user based on the content of this site. The BBC is not liable for the contents of any external internet sites listed, nor does it endorse any commercial product or service mentioned or advised on any of the sites. Always consult your own GP if you're in any way concerned about your health.
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Wondering about major sources of collagen? Fish collagen definitely tops the list.
While there are benefits associated with all animal collagen sources, fish collagen peptides are known to have the best absorption and bioavailability due to their smaller particle sizes compared to other animal collagens, making them antioxidant powerhouses. Bioavailability is highly important since it largely determines the efficacy of any nutrient you ingest.
Fish collagen is absorbed up to 1.5 times more efficiently into the body and has superior bioavailability over bovine or porcine collagens. Since it’s absorbed more efficiently and enters the bloodstream more quickly, it’s considered the best collagen source for medicinal purposes.
Fish collagen’s ability to be more easily absorbed by our bodies is thanks to its lower molecular weight and size, which allow the collagen to be absorbed at a higher level through the intestinal barrier into the bloodstream and carried throughout the body. This leads to collagen synthesis in the joint tissues, bones, skin dermis and many other essential body systems.
Since we don’t tend to eat the parts of the fish containing collagen (mainly skin and scales), making homemade fish stock or supplementing with collagen is the next best thing.
Fish collagen is a complex structural protein that helps maintain the strength and flexibility of:
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It’s a type I collagen, which is the most abundant collagen in the human body. Type I is best known for providing the foundation for beautiful skin, strong connective tissues and sturdy bones.
Fish collagen peptides have very specific amino acid compositions with a high concentration of glycine, hydroxyproline and proline.
When fish collagen is ingested, hydroxyproline peptides are not completely digested to free amino acids and can be detected in the blood. These hydroxyproline peptides stimulate cells in the skin, joints and bones, and they lead to collagen synthesis through cell activation and growth.
The scales, skin, bones and fins of fresh or saltwater fish are used for the creation of fish collagen supplements. Since these parts are considered waste products during fish processing, using them to create other products helps reduce environmental pollution.
Since fish collagen is a type I collagen and type I collagen is what our skin consists of, it’s not surprising that it can benefit the skin. It helps prevent and improve any signs of skin aging, making it a great anti-aging food.
Possible skin benefits of consuming this collagen include improved smoothness, better moisture retention, increased suppleness and prevention of deep wrinkle formation.
Hydrolyzed fish collagen is composed of small, low molecular weight peptides, which are easily digested, absorbed and distributed by the human body.
Research published in in the Open Nutraceuticals Journal states how numerous clinical trials have now been performed showing the efficacy and benefits of collagen peptides on skin properties, including hydration, elasticity and reduction of wrinkles. Researchers conclude that hydrolyzed collagen is a smart weapon in the everyday fight against the undesirable yet visible signs of aging.
Fish collagen has shown its ability to increase the body’s own natural collagen production. In the past, studies have demonstrated that collagen peptides from fish skin might have a positive effect on bone health by increasing bone mineral density and exerting anti-inflammatory activity on osteoarthritis.
The goal of one study was to determine effects of fish collagen peptides on collagen synthesis, quality and mineralization. Findings of the study show that the fish collagen has a positive effect on collagen synthesis and collagen quality.
Researchers also found that the fish collagen was helpful in the matrix mineralization of bone-synthesizing cells in vitro. While this study did not involve human subjects, it does show how fish collagen is biomaterial that can aid bone healing and regeneration.
Furthermore, researchers from the NC Oral Health Institute at the University of North Carolina at Chapel Hill’s School of Dentistry examined the effects of fish collagen peptides in an osteoblastic cell culture system. They found that fish collagen peptide supplementation “exerts a positive effect on osteoblastic cells in terms of collagen synthesis, quality and mineralization, thereby suggesting the potential utility of FCP for bone tissue engineering.”
Fish collagen might help your next scrape, scratch or more serious wound to heal better and faster. The ability of a wound to heal is ultimately based on collagen, which is essential to wound healing because it helps the body form new tissue.
Type I collagen is the most abundant structural component of the dermal matrix so it makes perfect sense that having more type I collagen in your body might help wounds to heal faster.
It was previously believed that collagens were just structural supports. Now we know that collagen and collagen-derived fragments control many cellular functions, including cell shape and differentiation, cell migration, as well as the synthesis of a number of important proteins.
Collagen also plays a critical role in all phases of wound healing: hemostasis, inflammation, proliferation and remodeling.
By consuming fish collagen, you don’t just get collagen — you get everything that collagen contains. Fish collagen is over 97 percent protein with no fat, sugars or carbohydrates, making it one of the absolute best protein foods on the planet.
It also has a very distinctive amino acid profile.
Amino acids are organic compounds that combine to form proteins. They, along with proteins, are the building blocks of our bodies.
By increasing your protein intake through consuming collagen, you can improve your workouts, avoid muscle loss (and prevent sarcopenia) and have a better recovery post-workout. More collagen protein in your diet also always helps with weight management.
Research out of Canada published in found that fish collagen has yet another impressive component: collagencin, which is an antibacterial peptide from fish collagen. This study found that collagencin completely inhibited the growth of Staphylococcus aureus, more commonly known as staph or staph infection.
Staph is a very serious, highly contagious infection caused by bacteria commonly found on the skin or in the nose. For the future, marine collagens look like a promising source of antimicrobial peptides, which could improve both human health as well as food safety.
The exact nutritional content of fish collagens varies. Here’s an example of a 10-gram serving of hydrolyzed fish collagen, which contains about: (9)
You can find a fish collagen supplement at your local health store or online. It’s available as a pill, liquid or powder.
You should choose one that comes from a reputable company and is non-GMO and gluten-free. Also, makes sure it has no fillers, sugar, artificial flavors or artificial preservatives.
You might find hyaluronic acid and vitamin C included in your marine collagen supplement because they aid the absorption of collagen. Beware of collagen supplements made in countries with loose manufacturing controls and standards.
When collagen is hydrolyzed, the protein molecules are broken into smaller molecules. Hydrolyzed fish collagen supplements are more easily digested and absorbed by your body.
Fish collagen is different from marine collagen. Many marine collagen products are sourced from shellfish and jellyfish, which I don’t recommend.
Always store collagen products in a cool, dry place.
You might be scared to buy and use fish collagen products because you think they’ll smell and/or taste like fish. Not to worry — there are many fish collagen products on the market today that are tasteless and odorless or have a neutral, non-fishy taste.
You can easily mix powdered collagen with smoothies, coffee, tea or a cup of hot water. You can even add it to soups or sauces.
Want to get your dose of fish collagen first thing in the morning? Try adding fish collagen powder to my Pumpkin Pie Oatmeal Recipe — it’s sure to start your day right!
Homemade fish stock is another great way to obtain the collagen benefits of fish. Try a Homemade Fishstock Recipe (wine optional) loaded with collagen and other health-promoting nutrients, along with other fish bone broth recipes.
In addition to adding a fish collagen product to your diet, you can also get this tremendous protein through collagen supplementation, such as collagen hydrolysates. Collagen hydrolysate supplements are easy to find at most health food stores or pharmacies.
There are no commonly reported side effects of fish collagen.
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