Collagen Supplements: Do They Really Work?

5 Sept

Collagen Supplements: Are They Worth It?

Collagen supplements are everywhere these days! Whether in capsules, gummies, drinks or shots, it seems like collagen has found its way into everything. The global collagen market is booming, with projections to hit nearly $8 billion by 2028. One of the most popular claims is that collagen supplements help maintain youthful skin, hair and nails. They're also promoted for supporting muscle, bone and joint health.

So, what exactly is collagen? Collagen is the most abundant protein in the body, playing a vital role in the structure of skin, cartilage, bones and connective tissues. It provides strength and elasticity, but as we age natural collagen production declines. This is where collagen supplements step in, usually containing peptides (small proteins) that are believed to serve as building blocks for the body's collagen production.

Do Collagen Supplements Really Work?

There is some evidence to support the positive effects of collagen on skin health. A systematic review and meta-analysis of 19 studies, including 1125 participants aged 20-70 years, found that hydrolyzed collagen supplementation improved skin hydration, elasticity, and even reduced wrinkles. Results were evident after 90 days of supplementation.

However, it’s important to note that while some studies show benefits, not all research has had the same outcomes and more large-scale randomized controlled trials are needed to bolster these findings. Plus, many of these studies are funded by the companies that produce collagen supplements, so it’s essential to check where the funding comes from to avoid misinterpreting biased results.

The Cost of Collagen Supplements

One major drawback? The cost. A year's supply of collagen supplements can range anywhere from €240 to €600. That raises the question: Are there more cost-effective evidence-based alternatives for improving skin health?

Natural Sources of Collagen & Collagen-Supporting Foods

Rather than relying solely on supplements, you can incorporate collagen-rich or collagen-boosting foods into your diet:

Animal-Based Sources of Collagen:

Bone broth
Chicken skin & cartilage
Fish & fish skin
Egg whites
Organ meats

Foods that Support Natural Collagen Production:

Citrus fruits (vitamin C is crucial for collagen synthesis)
Berries (rich in antioxidants)
Leafy greens
Garlic (contains sulfur, which helps synthesize collagen)
Nuts & seeds
Beans
Tomatoes

Foods Rich in Proline & Glycine (Important Amino Acids in Collagen):

Meat (pork and beef)
Cheese and milk
Legumes like peanuts, chickpeas, and lentils

Incorporating these foods into your diet can help boost natural collagen production, without the hefty price tag of supplements.

Final Thoughts

While collagen supplements might offer some benefits, particularly for skin health, it's essential to weigh the cost against the potentially minor benefits. Additionally, focusing on a collagen-rich balanced diet could be a more affordable and equally effective way to support your skin, bones and overall well-being.

If you're considering collagen supplements, always research the product carefully, ensuring that you’re making informed decisions about your health.

References

PMID: 33742704; PMID: 37432180

Finola Power RD

Hi, I’m Finola Power, a registered dietitian with a passion for helping individuals make informed and sustainable food choices. I focus on providing personalised nutrition advice grounded in science. I’m committed to guiding you towards healthier habits that work for your unique lifestyle, ensuring you feel your best while enjoying a balanced approach to food.