Collagen supplements have taken the wellness world by storm. From skin rejuvenation to joint health, these products have been marketed as a one-stop solution for a variety of health concerns. But while collagen is indeed essential for the structure of skin and joints, the question remains: do these supplements live up to their bold claims?

What is Collagen and Why Does It Matter?

Collagen is the most abundant protein in the human body. It plays a critical role in the skin, bones, and connective tissues. As we age, our body’s natural collagen production declines, leading to the visible signs of aging such as wrinkles and sagging skin, and even joint discomfort.

For this reason, protein supplements have surged in popularity, with proponents claiming they can combat everything from wrinkles to poor sleep. In fact, tech entrepreneur Bryan Johnson, known for his quest to extend human lifespan, reportedly takes 25 grams of protein peptides daily to support his health.

But how effective are these supplements, really?

The Science Behind Collagen Supplements: What Do We Know?

There is some evidence to suggest that protein supplementation may help improve skin elasticity, hydration, and joint health, but the scientific backing is far from conclusive. Research on protein supplements is still limited, and much of the data comes from studies funded by supplement companies, raising questions about potential bias.

Credits: The Times

Andrea Soares, a registered dietitian, explains that collagen is sourced from animal connective tissues such as cows, pigs, and fish. However, some plant-based supplements market themselves as “vegan protein,” when in reality, they contain ingredients that help boost the body’s own collagen production, like vitamin C, amino acids, and minerals.

There are also various types of protein —hydrolyzed and undenatured type II being the most common. Hydrolyzed protein is broken down into peptides, which are better absorbed by the body, while undenatured type II collagen targets joints, as it is a key component of cartilage.

Are Collagen Supplements Effective for Skin and Joints?

Many consumers swear by protein’s impact on their skin, claiming that it improves skin elasticity, hydration, and even the appearance of fine lines. A systematic review and meta-analysis found that hydrolyzed protein might indeed improve skin hydration and elasticity, but the study also emphasized the need for more research to confirm these effects.

Credits: Consumer lab

That being said, there is a challenge in determining the exact impact of protein in studies, as many of these studies also include other ingredients that may benefit skin health. Additionally, when protein is ingested, it is broken down into amino acids during digestion, making it unclear if those amino acids can directly form collagen in the skin.

What Are the Risks and Concerns?

Despite its rising popularity, collagen supplementation is not without its risks. The main concern lies in the potential waste of money. Given the limited evidence supporting its benefits, many of the health claims about protein are not backed by robust scientific data.

Another issue is the sourcing of collagen. Supplements derived from cattle have been linked to deforestation in Brazil, and concerns about the spread of prion diseases such as transmissible spongiform encephalopathy (TSE) have also surfaced. However, these risks are considered minimal based on current research.

Should You Take a Collagen Supplement?

While collagen supplements seem to have a low risk of side effects, it’s important to approach them with caution. Consulting with a healthcare professional before taking any supplement is crucial, especially for individuals with kidney or liver conditions, as excessive protein intake could strain these organs.

Ultimately, if you’re looking to improve your skin, joints, or overall health, maintaining a balanced diet rich in nutrients like vitamin C and protein might be just as effective—and more cost-efficient—than relying on supplements.

In conclusion, while collagen supplements might provide some benefits, the science behind them is still evolving. Until more definitive research is available, it’s best to stay informed, consult with healthcare providers, and manage expectations when it comes to this trendy supplement.