Collagen
Brief description
Collagen is our main structural protein that’s found in connective tissues, including skin, tendons, cartilage, and bones (it makes up 25-30% of all proteins in our body).
It provides mechanical support for the body and accounts for up to 75% of the weight of skin tissue.
With age, our skin collagen fibres become fragmented, and enzymes begin to degrade them. This leads to both structural and functional changes within skin.
The structural changes include:
Volume reduction,
Loss of elasticity
This results in wrinkles and decreased ability to hold moisture (they lose a compound known as hyaluronic acid – which retains water in skin).
Collagen protein supplementation (CPS) might be an effective way to increase protein intake and gain the benefits to skin and other common health outcomes (see below).
Evidence base
Body Composition: A systematic review (SR) of 12 trials (n= 748 participants, mean age range of 25.4 – 72.2; from Germany, Korea, Japan, China and India; otherwise healthy, or with: type 2 diabetes, hypertension, osteoarthritis and/or sarcopenia) found that CPS (900mg/day – 15g/d) for 6-12 weeks led to significant reductions in fat mass, systolic blood pressure (SBP), serum LDL levels and increase fat-free mass.
Further sub-group analysis found that CPS significantly reduced body fat percentage in men, obese or overweight participants or when used in conjunction with exercise(1).
Bone Health: Two systematic reviews of 5 studies each, found supplementation with collagen was able to improve symptoms of osteoarthritis (via the WOMAC or VAS scoring systems)(2) – through improvements in stiffness; as well as joint pain +/- recovery from joint injuries(3).
Skin: A SR of 14 trials (n=967 participants, unclear proportion of male: female) examining collagen supplementation over 4-12 weeks demonstrated a significant improvement in skin hydration with fish-derived collagen and hydrolysed collagen(4).
Another, 2021 SR of 19 studies, (n=1,125 patients roughly aged 50 -most of them female) found over 4-16 weeks supplementation improved skin hydration, elasticity, increased dermal density, and reduced facial wrinkles. The beneficial effects were seen at 60 to 90 days and maintained a month after stopping treatment. Most studies used about 2.5g of Hydrolysed collagen, however, many collagen supplements contained other ingredients e.g. vitamins, minerals, CoQ10, chondroitin etc(5).
Recommended serving & duration.
Opt for hydrolysed collagen over other formulations. The smaller peptides of hydrolysed collagen will be easier for the body to absorb.
Given the variation of trial duration, dosage, participant data (age, sex and health status) and other supplements co-administered, it is difficult to suggest an optimal dose or even to conclude if there are any positive conclusions from the above studies.
Safety & tolerability
Collagen supplements appear to be safe, well tolerated and did not increase any risk of withdrawal after stopping(6).
If there is any doubt about whether collagen supplements are safe for you, please consult with your healthcare provider.
References:
Jalili Z, Jalili F, Moradi S, Bagheri R, Moosavian SP, Naeini F, et al. Effects of collagen peptide supplementation on cardiovascular markers: a systematic review and meta-analysis of randomised, placebo-controlled trials. Br J Nutr. 2023;129(5):779-94.
García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, Acosta-Olivo CA, Vilchez-Cavazos F, Simental-Mendía LE, et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 2019;43(3):531-8.
Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021;53(10):1493-506.
Dewi DAR, Arimuko A, Norawati L, Yenny SW, Setiasih NL, Perdiyana A, et al. Exploring the Impact of Hydrolyzed Collagen Oral Supplementation on Skin Rejuvenation: A Systematic Review and Meta-Analysis. Cureus. 2023;15(12):e50231.
de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021;60(12):1449-61.
Liang CW, Cheng HY, Lee YH, Liao CD, Huang SW. Efficacy and safety of collagen derivatives for osteoarthritis: A trial sequential meta-analysis. Osteoarthritis Cartilage. 2024;32(5):574-84.
