Collagen supplements have become very popular in recent years. Many potential benefits have been reported, but what does the science say? Do collagen supplements work?
Here's a series of blogs exploring collagen's involvement in different aspects of health. This one focuses on SKIN HEALTH.
The other two blogs are about joint health and intestinal health.
What is collagen and what does it do?
Collagen is a protein found in various types of connective tissue in the body, such as cartilage, tendons, bone and skin (2)(5). It accounts for around 25 to 35% of total proteins in the human body (2)(4). This compound therefore plays an important role in the structure of tissues, ensuring their rigidity and integrity, as in the case of skin and bone (4).
Collagen and skin health
Skin aging process
Skin aging is a normal part of aging, influenced by factors such as UV exposure, smoking, pollution and diet (1)(4). Skin aging is characterized by dehydration, loss of elasticity and the appearance of wrinkles (2)(3). Collagen production is reduced during this period (2).
Benefits of supplements
As a major constituent of the skin, several studies have evaluated the effect of collagen on skin health. A systematic review and meta-analysis of 26 randomized controlled studies involving 1,721 participants demonstrated that hydrolyzed collagen supplementation improved skin hydration and elasticity (3). Benefits were observed from 8 weeks onwards (3).
Another systematic review and meta-analysis of 14 studies of the same type with 967 participants concluded similar results (2). Hydrolyzed collagen supplementation, after 4 weeks, demonstrated an improvement in skin hydration, elasticity, wrinkles, firmness and radiance (2). Doses ranged from 300 mg to 5 g daily (2).
Some of collagen's mechanisms of action
For hydration
Hyaluronic acid is a key molecule involved in skin hydration through its ability to retain water molecules. Oral administration of hydrolyzed collagen rich in proline-hydroxyproline stimulates hyaluronic acid production in dermal fibroblasts (2)(3).
Elasticity
Type I collagen is the skin's major collagen and plays a role in the structural organization, integrity and resistance of the skin, improving its elasticity (2)(3).
As a result, the skin undergoes double action of collagen to provide the essential components for elastin and bind to fibroblast receptors in the dermis to initiate elastin and hyaluronic acid production (1).
Type of supplements
The majority of supplements on the market are based on hydrolyzed collagen (1)(2)(3). This is made up of peptides (small fragments, amino acids) which promote greater digestion, absorption and distribution in the body (1)(2)(4). These peptides enhance the bioactivity of dermal fibroblasts by stimulating collagen synthesis, thus improving skin hydration levels and elasticity (2).
Sources of hydrolyzed collagen include fish, chicken, pork and cattle (2). Collagen fish derivative is the most popular for its lesser environmental effects, as well as for its structure and bioavailability, similar to those of humans at the gastrointestinal barrier (2).
Oral or cutaneous?
The use of oral collagen seems to be the preferred choice for greater benefits (1). Indeed, topical creams have a limited capacity to penetrate the skin (larger molecules), which may reduce their efficacy (1)(3).
Possible side effects and contraindications
Very few, if any, side effects have been reported in studies with oral collagen supplements (1)(2)(5). Some report an unpleasant taste or certain unspecified gastric disorders (2). Obviously, if a beef or fish allergy is present, it is essential to avoid supplements containing them (2).
There appears to be no interaction with collagen supplements (5). It's important to check with your pharmacist, depending on your medications and health conditions.
Pregnancy and breastfeeding are contraindications for collagen supplements due to the lack of data demonstrating its safety during these periods (5).
Conclusion
For skin health, hydrolyzed collagen supplementation has demonstrated many benefits. Given that skin aging is not reversible, there is every reason to believe that long-term supplementation is necessary to maintain the benefits. However, further studies are needed to validate the supplement's longer-term effect.
Want to know more about skin health and microbiota? this article is for you.
References
(1) Al-Atif (2022) Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatol Pract Concept Jan 1;12(1):e2022018. https://pubmed.ncbi.nlm.nih.gov/35223163/
(2) Dewi et al (2023) Exploring the Impact of Hydrolyzed Collagen Oral Supplementation on Skin Rejuvenation: A Systematic Review and Meta-Analysis. Cureus Dec 9;15(12):e50231. https://pubmed.ncbi.nlm.nih.gov/38192916/
(3) Pu et al (2023) Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients Apr 26;15(9):2080. https://pubmed.ncbi.nlm.nih.gov/37432180/
(4) Sibilla et al. (2015) An Overview of the Beneficial Effects of Hydrolysed Collagen as a Nutraceutical on Skin Properties: Scientific Background and Clinical Studies. The Open Nutraceuticals Journal 8: 29-42. https://benthamopenarchives.com/contents/pdf/TONUTRAJ/TONUTRAJ-8-29.pdf
(5) WebMD. Collagen Peptides Uses, Side Effects, and More. 2024. https://www.webmd.com/vitamins/ai/ingredientmono-1606/collagen-peptides
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