Way back in 2011 I blogged about collagen, a supplement that was growing in popularity for osteoarthritis. I wasn’t impressed at the time, and since that time I still receive the occasional email telling I’m an idiot in the thrall of Big Pharma, and if I would only look at their YouTube video, I’d see the errors of my ways.
Thirteen years later and despite my post, collagen has only grown in popularity, and is promoted for skin, hair and general longevity. Let’s take a look at the evidence behind what is said to be billion-dollar market.
What is Collagen?
Collagen is the major component of connective tissue in the body and the most abundant protein — it’s about a quarter of our body mass, and is found in skin, muscle, tendons, etc. . Your leather coat? Think of it as a collagen coat. There are dozens of types of collagen, with types I, II, and III being the most prevalent in the human body. Type I, the majority of our collagen, is made of densely packed fibers, in teeth, bones, ligaments, skin, and connective tissue. Type II collagen is located in the elastic cartilage of joints. Type III collagen is found in the structure of muscles, arteries, and organs.
Collagen is a triple helix of fibrils which are formed from amino acids. It is not static, and breaks down due to oxidative damage and normal metabolism by collagenase. Serious collagen issues in the body can mean severe illness. Lobstein syndrome (osteogenesis imperfecta), is a congenital disease that results in the failure to produce type I collagen, which results in exceptionally brittle bones. Or think of scurvy — now rare, but once the worst thing about extended sea voyages. Vitamin C is a necessary cofactor for collagen synthesis. Without it, multiple systems are affected, and biological disaster ensues, starting with your teeth falling out. History’s first clinical trial was performed by James Lind, a British Royal Navy physician, to compare a variety of scurvy cures, including the one that worked: fresh lemons.
Both scurvy and Lobstein’s are basically collagen shortage diseases. But, interestingly, do you know what doesn’t work for either scurvy or Lobstein’s? Eating collagen.
Why supplement with collagen?
As we age, our bodies naturally start reducing collagen production. You may see it first as wrinkles on your skin. Our body creates collagen from amino acids, not collagen itself. Collagen can be an excellent source of protein, however. Collagen-rich foods, once eaten, are broken down into oligopeptides and amino acids, which can then be absorbed into the bloodstream and used to build various proteins, including collagen in any connective tissue.
Collagen peptides are a popular supplement and may be called hydrolyzed collagen or collagen hydrolysate. It is small chains of amino acids. A common method used to produce collagen peptides is by preparing gelatin from fish, chicken or another animal, and then breaking down the gelatin further.
There is some evidence that oral collagen peptides may improve skin elasticity and hydration. However, it’s not clear if the improvements are really meaningful – or if you could get the same results from just eating more protein of any kind. There is no good evidence that applying topical collagen peptides to the skin does anything – this would be like thinking rubbing a steak on your body will help build muscle. There is no reason or evidence to suggest that we can absorb meaningful amounts of protein through the skin itself.
Finally, I was unable to find any convincing evidence that collagen supplements benefit or affect hair growth/shine/thickness or volume. Supplementing for nail health and strength, one of the original uses of collagen, is supported by only weak unblinded non-randomized evidence.
Conclusion: An expensive protein supplement?
Based on what collagen is, how it’s absorbed, and how we know collagen is actually synthesized in the body, it’s highly implausible that the tiny amounts of additional protein consumed in most collagen peptide supplements consumed daily will have any meaningful therapeutic effects. Moreover, there is no evidence that if you take a collagen supplement, it will definitively end up in your skin, hair, or joints. Collagen peptides and other forms of collagen are sources of protein that are absorbed and used by the body. But there is no compelling evidence to demonstrate that they provide any meaningful benefits over other less expensive protein supplements – or more simply, just eating a diet with adequate amounts of protein.