Will collagen supplementation make my skin more youthful?

Collagen is everywhere at the moment. Bone broths, collagen peptide drinks, collagen bars and the list goes on. But are these products worth our money? Collagen supplementation has been marketed to improve skin texture and elasticity. I have done a critical review on the latest evidence to evaluate whether the claims are true.

What is collagen?

Collagen is the main structural protein in our connective tissues such as our skin and bones and is found in the places of meat that we generally do not eat, such as in bones and cartilage. Once the collagen is cooked it turns into gelatin, which is what you find in jelly and bone broth. Your body makes its own collagen by using the amino acids from what is consumed (protein sources) and combining them with vitamin c found in fruit and vegetables, zinc and trace element copper which is also found in protein sources, nuts, seeds and whole grains.

When does our collagen production decline?

As we age our collagen production declines, which is shown by wrinkles, less elasticity or plumpness of the skin and joint pain. Up to 29 years, skin is “young” and has optimal collagen production. Sunlight, alcohol, smoking, disease and malnourishment can reduce collagen production in the body.

The research

I have only included two studies in this review as they were the only ones that did not receive funding from the company that produced the collagen products (which is saying something in itself). I did not use the other studies as the companies were likely to influence these studies in favour of the collagen product to influence marketing.

Currently, there is weak evidence to suggest that collagen is beneficial to skin health. In a 2014 study, there is some evidence to suggest that in women over 50 years, collagen supplementation may improve skin elasticity. (1) However, this study contained a very small sample (amount of people tested), with a total of 69 participants and this evidence cannot be applied to younger adults, as they only tested women 50 years and over. (1) A suggested mechanism of action is older women can have a decline in appetite and may not consume adequate protein in their diet, so the collagen supplementation may have provided sufficient amino acids for skin health.

There is no reliable evidence to suggest that the amino acids from the collagen is utilised solely for the skin, instead of other parts of the body. (2, 3) Similarly, when we consume dietary protein, it is not necessarily going to be utilised for our abdominal muscles, over another area in the body, just because we prefer it. Most people consume adequate amounts of amino acids in their diet, just because we are consuming excess amino acids in the form of collagen supplements, does not mean our body will use this, it may simply be excreted. Finally, a 2018 review stated physicians should not promote collagen supplementation, until there is convincing and strong evidence of its effects. (3)

Final words

To put it bluntly, If you're under 30, taking collagen supplements will most likely do nothing for your skin. Although it's everywhere, this trend has been driven by large companies, using smart marketing.

References

1. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study. Skin pharmacology and physiology [Internet]. 2014 [cited 2020 Dec 8];27(1):47–55.

2. Spiro A, Lockyer S. Nutraceuticals and skin appearance: Is there any evidence to support this growing trend? Nutrition Bulletin [Internet]. 2018 Mar [cited 2020 Dec 8];43(1):10–45.

3. Jhawar N, Wang JV, Saedi N. Oral collagen supplementation for skin aging: A fad or the future? Journal of Cosmetic Dermatology [Internet]. 2020 [cited 2020 Dec 8];(4):910.