April 8, 2024 – When Mary Claire Haver, MD, became fascinated with the potential of collagen supplementation a couple of decade ago, she struggled to search out many gold standard studies that showed significant improvements within the features that mattered most to her patients, similar to z similar to cellulite, wrinkles and bone health.
Now the info appears to be more comprehensive, although still unclear. Collagen supplements look like secure to take and fairly effective, depending on what problem you're trying to unravel, what kind of complement you're taking, and what ingredients are included.
“I always say to look for evidence,” Haver said. “I have seen randomized controlled trials of a certain type of collagen supplement called VERISOL that showed improvement. Since it helped and certainly wouldn’t hurt, I started taking it and it became part of my routine.”
Haver, a Texas-based OB-GYN who has a big following on social media under the brand The Pause Life, talks concerning the challenges of menopause and the changes in weight loss plan, exercise and supplementation that may also help. Haver sells collagen supplements with VERISOL under her brand, but still cautions her patients and followers to watch out when selecting their products because supplements should not regulated by the FDA.
“Companies can label and market anything, and part of the reason I started my brand is because it's so difficult to find reputable products,” she said. “There is also 'meno-washing,' where companies market products as menopause-related and increase prices.”
In general, Haver recommends on the lookout for complement manufacturers that do third-party testing, checking the place and date of manufacture for freshness, and being aware of unrealistic claims. If something seems too good to be true, it probably is.
“I get DMs from followers with screenshots of Instagram or TikTok ads asking if a product is good or if the claims are true,” she said. “Buyer beware: Nothing cures menopause, but there are things we can do to support our bodies, including taking the right supplements.”
What is collagen?
Collagen serves as a vital structural protein in connective tissue and supports skin, hair, nails, bones, tendons and cartilage. Collagen can be a constructing block for proteins like keratin, which forms skin, hair and nails. Other substances, including hyaluronic acid and elastin, work with collagen to take care of skin elasticity and moisture.
There are greater than two dozen forms of collagen, with Type I accounting for 90% of the collagen present in the human body. Although the body naturally produces collagen through amino acids present in protein-rich foods, production decreases over time on account of aging, alcohol consumption, smoking and sun damage, which might result in common problems similar to wrinkles, joint pain and dry skin.
Collagen supplements typically use types I, II and III, with types I and III being good for skin, hair and nails and sort II being good for joints and cartilage. The most bioavailable forms – or essentially the most easily digested – are sold as hydrolyzed collagen or collagen peptides, that are broken down into smaller molecules that the body can absorb.
However, collagen just isn't considered a “complete protein” since it doesn't contain the entire essential amino acids required for the body to operate. Therefore, supplementation cannot replace protein powder or other supplements containing all nine essential amino acids.
What do studies show about collagen supplements?
New studies on collagen supplementation have emerged during the last decade, with a major increase seen lately. For example one Systematic review 2021 Of 19 studies by which hydrolyzed collagen supplements were tested on 1,125 people, showed positive results for skin moisture, elasticity and wrinkle formation. In 2023 another review Of 14 studies involving 967 people, there have been encouraging results for skin moisture levels and elasticity. Still another review 2023 Of 26 studies involving 1,721 people also showed improved skin moisture and elasticity. Additional studies have found potential advantages for joint stiffness and pain, bone density, and brittle nails.
“The good news with collagen is that unless the product is adulterated or does not follow good manufacturing practices, there is usually no harm in consuming it,” said Mahtab Jafari, PharmD, professor of pharmaceutical sciences on the University of California, Irvine. Jafari and her research team test plant extracts and supplements for his or her anti-aging properties and long-term health effects.
When it involves collagen products, Jafari recommends paying close attention to the ingredients. She recently received a call from someone who began taking collagen and developed a rash. After the product, Jafari discovered that it contained marine-based collagen and that the person was allergic to fish. Collagen supplements can use fish, chicken, cow, pork, eggshells or other protein sources, she noted, but firms sometimes make it difficult to know concerning the product's sources or ingredients.
Additionally, Jafari said, firms may use studies or data to support their claims, but that won't tell the entire story. Most collagen-related studies use self-reported measurements from study participants, who may look within the mirror and write down what they see. This may distort the outcomes as among the measurements are subjective, including the looks of wrinkles, fantastic lines, skin hydration or elasticity.
“Consider all other variables that are not measured: Did all study participants use sunscreen? “What is your stress level?” Jafari said. “For example, if you don't use sunscreen to prevent sun damage, oral collagen won't necessarily help.”
Studies of dietary supplements also are likely to have significant limitations. Most studies are observational, meaning they do circuitously test the product as a part of an experiment and sometimes involve a small number of individuals. Almost all collagen studies have included only women, most have focused on skin (slightly than hair, nails, or joints), and plenty of are funded by complement firms.
“There are some studies that suggest collagen supplements may be helpful, but more thorough research is needed to confirm this is true,” said Temitayo Ogunleye, MD, associate professor of clinical dermatology on the Perelman School of Medicine the University of Pennsylvania.
Although studies are improving, few make clear proper dosage or the opposite ingredients, like vitamin C or hyaluronic acid, that may enhance collagen's positive effects, she says, in addition to potentially less helpful ingredients like added sugar or artificial flavors.
“Many of the studies use supplements with other ingredients, making it difficult to figure out which ingredient may be contributing to the perceived changes,” she said. “In addition, there is a lack of standardization to measure improvement or increase in collagen synthesis to objectively assess response to therapy.”
What else should I consider with collagen supplements?
Collagen supplements are generally secure to make use of, but other methods could also be just as effective, similar to eating a balanced weight loss plan with enough protein, Ogunleye said.
“Since it breaks down like other proteins, I don't understand why taking collagen would be more beneficial than eating other forms of protein,” she said. “Creams aren’t worth the effort.”
For anti-aging properties particularly, Ogunleye recommends sunscreen and retinoids as an alternative of supplements, in addition to lifestyle changes like getting enough sleep and reducing stress.
“My conclusion is that all the data is very weak,” said Robert Anolik, MD, clinical assistant professor of dermatology at NYU School of Medicine. “As it stands now, I do not recommend that my patients take a collagen supplement because I believe that ultimately more data is needed to make a medical recommendation, simply because there is no clear evidence of effectiveness.”
Anolik points out the straightforward physical nature of consuming food or supplements: They cannot dictate where collagen goes within the body after digestion. So in the event you determine to take a complement, this must be it
Art of an overall approach slightly than a particular solution.
“Just because we consume collagen doesn't mean it travels directly into the layers of skin where we want it,” he said. “Besides, just because we consume something doesn’t mean that it performs that exact function in our body. I would like to have a stronger hairline, but unfortunately if I swallow a few hairs, they won’t reach the scalp.”