Collagen might assist pores and skin elasticity and hydration, particularly in older adults.Not all collagen is equal—search for hydrolyzed peptides and impartial verification.It’s not essential; most wholesome, youthful individuals don’t want collagen dietary supplements.
You’re scrolling by TikTok or Instagram, and come across somebody sharing their morning routine and an in depth record of their go-to dietary supplements. Someplace between the every day dose of vitamin D and a customized low cost code to snag their dietary supplements for a fraction of the worth, they seize a heat beverage and scoop powder into their morning drink, raving about how this “magic elixir” reworked their pores and skin, joints or intestine well being. That scoop? Collagen.
At this level, you may be questioning in the event you’re lacking out. Is collagen actually the key to ageing gracefully, or is it simply one other overhyped wellness development that has develop into a billion-dollar trade? We flip to dietitians, dermatologists and vitamin scientists to discover the information behind this booming trade and uncover whether or not or not you need to use that saved low cost code and add collagen to your routine.
Collagen—The place It Began and The place It Is Now
Collagen’s story really begins within the medical world. Again within the Seventies, collagen was used within the medical and beauty industries to deal with wounds, assist in grafting procedures and assist restoration after tooth extractions. It was usually utilized in stable or gel-like type with intricate, lattice-like designs to assist the physique’s pure restore course of and rejuvenate broken areas.
Nonetheless, that began to shift with the introduction of healthy-aging dietary supplements. Quick-forward to the mid-2010s, and collagen leaped into the general public highlight—largely fueled by celeb endorsements and social media. “Collagen’s rise from medical and beauty use to wellness staple has carefully paralleled the expansion of the trendy complement trade and the strategic use of social media partnerships,” says Charlotte Martin, M.S., RD. “As beauty-from-within merchandise gained momentum, collagen manufacturers invested closely in influencer advertising and marketing, driving shopper demand by visually interesting content material and private testimonials,” she provides.
A couple of scrolls on social media again then, and also you’d come throughout a video of an influencer exhibiting off their glowing pores and skin with a bottle of collagen in hand. Keep in mind when Important Proteins partnered with Jennifer Aniston? That transfer helped make collagen espresso a family development. Right now, complement cabinets are full of collagen drugs, powders, gummies, drinks and topical formulations that promise youthful pores and skin and improved joint well being. With its increase in recognition, the collagen trade was price over $9.9 billion in 2024 and is projected to achieve $18.7 billion by 2030, with no indicators of slowing down.
What Is Collagen, Precisely?
Collagen is usually described because the glue that holds the physique collectively, and for good purpose. It’s probably the most plentiful protein within the human physique, offering structural assist to your pores and skin, bones, tendons and ligaments. Its unbelievable power lies in its distinctive triple-helix construction, made primarily of the amino acids glycine, proline and hydroxyproline, that are tightly wound into three chains.
“There are over 28 several types of collagen that exist, however just a few are normally centered on within the vitamin and wonder world,” says Katey Davidson, M.Sc.FN, RD, CPT. “The three principal varieties of collagen are kind I, II and III, that are discovered most frequently in collagen dietary supplements.”
Kind I: That is probably the most plentiful kind, making up about 90% of the collagen within the human physique. Kind I collagen is primarily discovered within the pores and skin, tendons, bones and ligaments.Kind II: Discovered principally within the cartilage, Kind II collagen is vital in sustaining joint well being and adaptability.Kind III: Usually discovered alongside Kind I, Kind III helps the construction of the pores and skin, muscle groups and blood vessels.
Nonetheless, there’s extra to collagen than its distinctive sorts. In truth, its pure sources are as various as its sorts and capabilities. “There are usually 4 principal sources of collagen obtainable in complement type: bovine [cow], marine [fish], porcine [pig], and rooster and eggshell membrane,” says Gigi Kwok-Hinsley, Dr.P.H., M.S., RD. Kwok-Hinsley emphasizes that for a complement to be thought-about collagen, it have to be derived from an animal supply. “It is very important acknowledge that there isn’t a such factor as vegan collagen,” she says. Dietary supplements with collagen-related amino acids aren’t collagen themselves however constructing blocks that assist your physique’s pure collagen manufacturing. She explains that these are also known as collagen biomimetics as a result of they mimic the consequences of collagen.
However how does the physique produce collagen naturally? Naana Boakye, M.D., M.P.H., a board-certified dermatologist, explains that your physique produces collagen by using amino acids from the proteins you eat, together with important vitamins like vitamin C, zinc and copper, to perform this process. Specialised cells referred to as fibroblasts, discovered all through your pores and skin, joints, bones, muscle groups and blood vessels, are the grasp builders behind collagen manufacturing. Sadly, Boakye shares that collagen manufacturing begins to say no with age, UV publicity, smoking and poor vitamin. To assist counteract these results, “supplementation offers hydrolyzed collagen peptides, that are primarily ‘predigested’ amino acid chains that will stimulate fibroblasts to spice up collagen synthesis. Whereas not a alternative for pure manufacturing, dietary supplements might assist bridge age- or diet-related gaps,” says Boakye.
The Proof: Does It Work?
The billion-dollar query is, does collagen really do what it claims to do? “The strongest proof for collagen supplementation is within the space of pores and skin well being, the place randomized managed trials recommend that hydrolyzed collagen might present modest enhancements in pores and skin elasticity, hydration and the looks of wrinkles,” says Martin. She shares {that a} complete overview and a number of scientific trials have demonstrated that collagen supplementation can result in measurable, though modest, enhancements in pores and skin ageing outcomes in comparison with a placebo. Boakye provides that these results are usually seen in every day doses of two.5 to 10 grams of collagen over an 8- to 12-week interval.
“As for joint, bone and intestine well being, whereas collagen is theoretically helpful as a result of its amino acid profile—notably glycine, proline and hydroxyproline—the scientific proof in these areas remains to be restricted. Some preliminary research recommend potential advantages, however they lack the consistency and rigor seen in skin-related analysis,” Boakye explains. For instance, Martin notes that some research recommend that undenatured kind II collagen might cut back joint ache and enhance mobility, however these findings are blended. Equally, research on intestine well being, notably these associated to ulcerative colitis, have been carried out on animals or in take a look at tubes. Subsequently, extra human analysis is required to substantiate the outcomes.
As well as, Martin emphasizes that “most trials have been small, carried out primarily in wholesome middle-aged to older females, elevating questions on generalizability to youthful populations or these with persistent illness. Many research had been additionally funded by collagen producers, and there’s appreciable variability in collagen supply, dosage and measurement strategies throughout trials.” Finally, bigger, impartial and methodologically rigorous trials are wanted to obviously outline the advantages of oral collagen supplementation, she explains.
So, Ought to You Be Taking Collagen?
The reply to this query isn’t as easy as a easy sure or no. Honestly, it relies upon.
Who May Profit Most and What to Look For
Since collagen synthesis declines over time, collagen dietary supplements could also be notably helpful for ageing adults, says Kwok-Hinsley. Extra particularly, Martin shares that analysis factors to middle-aged, older and post-menopausal people benefiting probably the most. “A number of research recommend that people over age 50 might even see extra pronounced enhancements in pores and skin outcomes in comparison with youthful people,” she provides.
“Individuals with joint points, equivalent to these with osteoarthritis or activity-related joint discomfort, may additionally profit from particular varieties like undenatured kind II collagen. Moreover, people recovering from wounds or harm—the place collagen performs a key position in tissue restore—might even see potential advantages, though extra analysis is required on this space,” Martin explains.
When selecting a collagen complement, search for choices that record hydrolyzed collagen on the label. “Which means the collagen has been damaged down into smaller chains of amino acids, referred to as peptides, that are a lot simpler for the physique to soak up,” says Davidson. Claire Rifkin, M.S., RDN, notes that it’s additionally necessary to decide on manufacturers which can be independently verified to make sure high quality and security.
Our Prime Picks
The Greatest Collagen Powders, In line with a Dietitian
When It May Not Be Price It
“When you’re already assembly your protein wants and don’t have joint or pores and skin considerations, collagen gained’t transfer the needle,” says Rifkin. That is very true for youthful adults. Martin explains that almost all research so far have centered on older populations with decrease baseline collagen ranges. Youthful people, however, usually produce sufficient collagen to fulfill their physique’s wants.
“Sure people, notably these with allergy symptoms to the supply materials, equivalent to fish, shellfish or eggs, ought to keep away from collagen fully,” says Martin. Kwok-Hinsley provides that vegetarians and vegans might wish to keep away from collagen dietary supplements as a result of dietary and moral causes. Moreover, those that are pregnant, breastfeeding or have a kidney situation ought to communicate to their well being care supplier earlier than contemplating supplementation to test if it’s secure and applicable for them to eat.
Our Knowledgeable Take
Collagen has developed considerably from its early use in drugs to its present standing as a staple for wholesome ageing. Though collagen is usually touted for its joint-, skin-, gut- and bone-supporting advantages, the strongest proof helps collagen’s use for enhancing pores and skin elasticity, hydration and the looks of advantageous traces, in addition to enhancing joint well being. Nonetheless, not everybody will expertise drastic enhancements in these areas of their well being. Those that might profit most embrace older adults, notably middle-aged and older females, in addition to people with joint considerations. Nonetheless, analysis remains to be ongoing, and collagen’s full vary of advantages has but to be uncovered.
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