There’s been a surge in the popularity of collagen products. It first jumped onto the scene thanks to Jennifer Aniston, who revealed her morning smoothies were boosted with collagen to keep her skin youthful and glowing. Now almost found anywhere from your local drug store, health food store, home based business product lines to even some mainstream grocery stores.
Collagen is a protein that is naturally found in the body and is responsible for providing structural support to various tissues, such as skin, bones, and cartilage. As we age, our body’s production of collagen slows down, which can lead to a variety of issues such as wrinkles, joint pain, and weakened bones.
A literature search was conducted with PubMed using search criteria (collagen) AND (supplement OR food OR nutrition). Eleven studies with a total of 805 patients were included for review:
Eight studies used, collagen hydrolysate, 2.5 g/d to 10g/d, for 8-24 weeks for treatment of pressure ulcers, xerosis, skin aging and cellulite. Also known as collagen peptides or hydrolyzed collagen, is often used as a dietary supplement, as it is believed to support skin health, joint health, and gut health. It is commonly found in powder form and can be added to drinks and smoothies or used as a protein supplement in recipes. Hydrolyzed collagen is also used in cosmetic products, such as creams and lotions, due to its ability to improve skin elasticity and reduce the appearance of fine lines and wrinkles.
Two studies used collagen tripeptide, 3g/d for 4 to 12 weeks, showing notable improvement in skin elasticity and hydration. Collagen tripeptide is noted as helping to increase skin elasticity and hydration, reduce the appearance of fine lines and wrinkles, and improve skin roughness. It may also help to support joint health by reducing inflammation and promoting the growth of cartilage. Additionally, it may improve gut health by supporting the growth of beneficial gut bacteria and reducing inflammation in the gut.
One study using collagen dipeptide which has the same benefits as collagen tripeptide, suggested the anti-aging efficacy is proportionate to collagen dipeptide content.
Conclusions: Preliminary results are promising for the short and long-term use of oral collagen supplements for wound healing and skin aging. Oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density. Collagen supplementation is generally safe with no reported adverse events.
https://pubmed.ncbi.nlm.nih.gov/30681787/
The optimal amount of collagen to supplement with can vary depending on a person’s age, weight, and overall health. However, most studies on collagen supplementation have used doses ranging from 2.5 grams to 15 grams per day for possibly improving skin health, reducing joint pain, and promoting bone health. The recommended dosage may vary depending on the type of supplement you are using (powders, capsules, or liquids).
In terms of safety, collagen supplements are generally considered safe for most people. However, as with any supplement, it’s good to speak to your healthcare provider before taking collagen supplements, especially if you have any underlying health conditions or are taking any medications.
Mikkie Nettles-Pollon,
Certified Personal Trainer/
Holistic & Sports Nutritionist
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