The Jury is still out on Collagen Supplementation but could it still be worth Chancing it?
Anything that promises to retain the beauty of youth is bound to be a booming industry. Collagen supplements are proving this to be the case. Since Kourtney Kardashian posted her morning collagen smoothie on instagram in 2019, this already growing industry started to exponentially expand. Now there are even many new food and drink products containing a collagen supplements. Bloomberg predicts food and drink products will be a key proponent behind the expected 5.5% compound annual growth rate of the collagen market between now and 2028, when it will be worth an estimated $7.1bn!
Collagen is a type of protein found in skin, bone, organs, blood vessels, intestinal lining, muscle, tendon and ligament. It comprises around 30% of the body’s total protein. Its role is to provide structure, support and strength. It can be found in foods, such as bone broth or anything containing connective tissues, ligaments and tendons. Since these are not the most appetising for a lot of people, supplementation is the popular choice. If you are happy to eat these then eat fruit and vegetables alongside them as the anitoxidents, such as vitamin C, are thought to work synergistically.
All proteins are chains of smaller molecules called amino acids. These then fold up in various structures to form different proteins. Collagen is mainly made up of the amino acids glycine, proline and hydroxyproline. Glycine is the most abundant, comprising 33%. These amino acids form three strands, which wind into a triple helix structure. When you eat collagen, as with all proteins, it gets broken down into it’s constituent amino acids in the stomach. These amino acids are then absorbed and used to repair the body’s tissues. There is no known biochchemical mechanism that indicates selective shuttling of these collagen amino acids directly to the areas that need them. For example, if you only eat muscle tissue, such as steaks, the proteins do not just get used to form muscles in the body, they are also used to repair other proteins, such as those found in organs, eyes and hair etc. So why is this any different with collagen?
Studies have shown that 5-30g of collagen, combine with a little vitamin C, a day can improve skin appearance, leading to fewer wrinkles, increased tautness and hydration. Although these studies are subjective without hard quantifiable data, can a logical argument can be still be made for supplementing?
Studies looking at the effects of collagen and whey protein supplementation after exercise found that whey protein stimulated muscle and connective tissue protein synthesis, whereas, collagen supplementation didn’t promote protein synthesis in the muscle tissue but was no different to whey in the promotion of connective tissue protein synthesis. Although this suggests it has a role in development of connective tissue, it doesn’t show that it is superior to other forms of protein such as whey.
Another study looking at glycine showed that after ingestion, glycine in the blood plasma went up. This does not happen with other non-essential amino acids, which get used by the liver and are not seen in blood plasma. Since connective tissue uses more glycine that other tissues, an argument can be made that eating collagen, which is high in glycine, can lead to better connective tissue growth and repair.
Some supplements provide collagen in a form that is already broken down into smaller particles, called peptides, weighing less than 2000 daltons. This hydrolysed collagen is thought to pass directly through the intestine wall into the bloodstream. Here, it is thought to migrate to areas of the body that are in greatest need of collagen. Other predicated mechanisms propose that the presence of broken collagen molecules stimulates the body to begin repair of total body collagen.
The best way for you to decide is to carefully weigh up the pros and cons with your personal needs and goals.
Pros
Skin Benefits
Collagen is a protein that naturally decreases as we age. Collagen supplements may improve skin elasticity, hydration, and overall appearance, helping to reduce the appearance of fine lines and wrinkles. Users often report a more youthful glow and minimised sagging.
Joint Health
Regular intake of collagen may support joint health by aiding cartilage repair. For those who suffer from joint pain or conditions like osteoarthritis, collagen might provide soothing relief and improved mobility.
Hair and Nail Strength
Many people have noted stronger hair and nails after incorporating collagen into their routine. The protein helps strengthen the structure of these features, reducing breakage and promoting growth.
Gut Health
Collagen might support gut health, potentially aiding in the management of digestive issues, and promoting a healthy gut lining. People often notice these effects after drinking bone broth, which also contains anti-inflammatory properties, which might be responsible.
Cons
Lack of Regulation
The supplement industry is not strictly regulated, leading to varying quality and potency of collagen products. It’s crucial to choose reputable brands to ensure you’re getting a beneficial product.
Digestive Issues
Some users report gastrointestinal discomfort when starting collagen supplements. It’s essential to listen to your body and consider if the benefits outweigh potential tummy troubles. Often collagen supplements contain other substances, such as flavourings, sweetness, colourings, bulking agents and preservatives, which can aggravate some people.
Cost
Collagen supplements can be pricey, and the long-term benefits versus the cost may not feel justified for everyone. However, if you select a good quality supplement from a reputable brand, there doesn’t appear to be any harm in supplementing along side a nutritious balanced diet. The potential benefits are enticing, so if you have the expendable income then it might be worth taking the chance.
No amount of supplementation, no matter the quality, can compensate for an unhealthy diet, sedentary lifestyle or poor sleep. As always, consult with a healthcare professional before making significant changes to your wellness routine. Your body deserves the best!
