Collagen drinks and supplements have gained immense popularity in the health and beauty industry in recent years. These products claim to provide a range of benefits, from improving skin elasticity and hydration to reducing joint pain and promoting overall wellness. But how effective are collagen drinks and supplements really?
Let’s delve into the science behind collagen and explore the potential efficacy of these products. First and foremost, it’s essential to understand what collagen is and why it is crucial for our bodies.
Collagen is the most abundant protein in our bodies and plays a vital role in maintaining the structure and integrity of our skin, joints, muscles, and other connective tissues. As we age, our body’s natural collagen production decreases, leading to signs of aging such as wrinkles, sagging skin, and joint pain.
Collagen drinks and supplements contain hydrolyzed collagen, which is a form of collagen that has been broken down into smaller peptides for better absorption in the body. When consumed, these products claim to replenish the body’s collagen levels, leading to improved skin health, joint function, and overall well-being. Several studies have investigated the efficacy of collagen drinks and supplements in improving skin health. Research published in the Journal of Cosmetic Dermatology found that participants who consumed collagen peptides experienced a significant improvement in skin hydration, elasticity, and wrinkles compared to those who did not. Another study published in the journal Skin Pharmacology and Physiology reported similar findings, with collagen supplementation leading to a reduction in wrinkle depth and an increase in collagen density in the skin.
In addition to skin benefits, collagen drinks and supplements have also been studied for their potential effects on joint health. A systematic review published in the Journal of Evidence-Based Integrative Medicine concluded that collagen supplementation can help reduce joint pain and improve joint function in individuals with osteoarthritis. The study suggested that collagen may help support cartilage regeneration and reduce inflammation in the joints, leading to improved mobility and decreased pain.
Furthermore, collagen has been shown to have positive effects on muscle mass and strength. A study published in the British Journal of Nutrition found that older adults who consumed collagen peptides alongside resistance training experienced greater improvements in muscle mass and strength compared to those who only performed resistance training. The researchers attributed these benefits to collagen’s role in supporting muscle tissue repair and growth.
While the research on collagen drinks and supplements is promising, it’s essential to note that individual results may vary. Factors such as age, lifestyle, diet, and overall health can influence the effectiveness of collagen products. Additionally, the quality and dosage of collagen in these products can also impact their efficacy.
When considering collagen drinks and supplements, it’s crucial to choose products from reputable brands that use high-quality collagen sources and have undergone rigorous testing for safety and efficacy. It’s also essential to follow the recommended dosage instructions and give the products time to work, as collagen supplementation may take several weeks to months to show noticeable results.
Collagen peptide supplements
Collagen supplements also are a reliable resource — and there is no conclusive research proving that collagen from food is better than collagen provided by supplements. But to ensure your body gets all the collagen it can from supplements, opt for collagen peptides or hydrolyzed collagen. This alternative includes fragments of animal-derived collagen. Breaking down collagen makes it easier for the body to absorb in its entirety than collagen taken as a complete protein.
Collagen supplements come in pill, powder or liquid form. Topical creams and lotions may also contain collagen, but the external application is not as effective as ingested collagen supplements.
Add powdered collagen to smoothies, coffee and soups. Research(Link is external) (Link opens in new window) shows that taking 2.5 to 15 grams daily of hydrolyzed collagen is safe. A smaller dose benefits your joints and skin, while a larger amount may help with body composition and muscle mass.
What does the science say about collagen drinks and supplements?
Research on skin includes:
- A review and analysis of 19 studies, published in the International Journal of Dermatology, that had a total of 1,125 participants. Those who used collagen supplements saw an improvement in the firmness, suppleness, and moisture content of the skin, with wrinkles appearing less noticeable. That sounds promising, but it’s unclear if these skin improvements were actually due to collagen. Most of the trials used commercially available supplements that contained more than collagen: vitamins, minerals, antioxidants, coenzyme Q10, hyaluronic acid, and chondroitin sulfate were among the additional ingredients.
- A few randomized, controlled trials (see here and here) show that drinking collagen supplements with high amounts of the peptides prolylhydroxyproline and hydroxyprolylglycine can improve skin moisture, elasticity, wrinkles, and roughness. But large, high-quality studies are needed to learn whether commercially available products are helpful and safe to use long-term.
Hardly any evidence supports the use of collagen to enhance hair and nails. One small 2017 study of 25 people with brittle nails found that taking 2.5 grams of collagen daily for 24 weeks improved brittleness and nail growth. However, this small study had no control group taking a placebo to compare with the group receiving collagen supplements.
There haven’t been any studies in humans examining the benefits of collagen supplementation for hair. Currently, no medical evidence supports marketing claims that collagen supplements or drinks can improve hair growth, shine, volume, and thickness.
What foods are rich in collagen?
Collagen may be found in or derived from animal products. Foods that contain collagen include:
- gelatin
- bone broth
- connective tissues of animals
- chicken skin
- pork skin
- beef
- fish
Vitamin C is crucial for collagen synthesis. There are many foods that are high in Vitamin C, like citrus fruits, broccoli, strawberries, and many others.
In conclusion, collagen drinks and supplements have shown significant potential in improving skin health, joint function, muscle mass, and overall well-being. While more research is needed to fully understand the effects of collagen on the body, the existing evidence supports the efficacy of collagen products in promoting various health benefits. By incorporating collagen drinks and supplements into a healthy lifestyle, individuals may experience improvements in skin elasticity, joint pain, muscle strength, and overall vitality.
https://www.health.harvard.edu/blog/considering-collagen-drinks-and-supplements-202304122911
https://www.healthline.com/nutrition/collagen-benefits#in-food
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