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OCTOBER 29, 2015 | The Jewish Home
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Health & F tness
B A LT I M O R E J E W I S H H O M E . C O M
THE BALTIMORE JEWISH HOME
JUNE 18, 2020
Collagen Supplements A Myth or A Must By Aliza Beer MS, RD, CDN
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anufacturers of collagen supplements claim their products will make your skin look dewy and fresh, your bones and nails strong, and your joints pain-free. Is there any truth to these claims? Maybe. Collagen is one of the most abundant proteins in the body. Collagen is the main structural protein found in connective tissue throughout the body, especially in the skin, bones, muscles, tendons, and ligaments. Collagen makes up about 80% of our skin. It works with anther protein called elastin to help keep our skin elastic. As we age, however, the body naturally starts to reduce collagen production. Dr. Whitney Bowe describes the collagen as “ropes of protein in the skin.” When we are young, the rope remains tight, but as we age, the ends begin to fray. The body is losing collagen faster than it is able to replace it. Starting in our 20s, we begin losing about 1% of our collagen a year. Sun exposure, smoke, and pollution only worsen the situation. As a result, a person’s skin begins to lose some of its ability to bounce back into shape and wrinkles begin to form. The collagen manufacturers claim supplementation will slow the aging process. So what do the studies say? BETTER SKIN HEALTH: There is some evidence to back up these claims. One study in the Journal of Medical Nutrition and Nutraceuticals had women drink a mixture
containing various vitamins, minerals, hydrolyzed collagen, and hyaluronic acid. The study showed that, compared with those in the control group, the women who drank this mixture reduced the depth of their wrinkles significantly. The participants’ skin hydration and elasticity also improved significantly. Another similar study published in the journal Skin Pharmacology and Physiology had women take either a collagen supplement or a placebo for 8 weeks. After those 8 weeks, the women who took the supplement had higher elasticity and moisture levels. There are also claims that collagen may help prevent skin conditions such as acne, but these claims lack scientific evidence to support them.
On a personal note, I have been taking collagen for the past two weeks, and have had no breakouts! For the past three months, I had been breaking out almost every day (probably due to stress?), but since I started supplementing with the collagen, I have noticed significantly clearer skin. Unfortunately, I still have my wrinkles! IMPROVED JOINT HEALTH: As we age, our joints start to break down; the cartilage especially starts to wear away. There is some evidence to suggest that collagen supplements can help with restoring or preventing the deterioration of the cartilage in the joints. One study found that using hydrolyzed collagen supplements
helps promote joint health and potentially restore some bone density in people with osteoporosis and osteoarthritis. The study also showed a reduction in joint pain. INCREASED MUSCLE MASS: A small study of 53 men revealed that collagen supplements may help increase muscle mass. The participants in the study took either 15 grams of collagen or a placebo for 12 weeks. During this time, the participants engaged in regular exercise. At the end of this period, those who took the collagen supplements showed an increase in muscle mass and strength that was significantly more pronounced than in those taking the placebo pill. The researchers
