5 minute read
Health and Fitness
Health & F tness Collagen Supplements
A Myth or A Must
Advertisement
By Aliza Beer MS, RD, CDN
Manufacturers 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
theorized that collagen helped stimulate the production of the proteins responsible for muscle growth.
PREVENTS BONE LOSS: Collagen makes up a significant amount of bone structure and helps keep the bones strong. As a person ages and collagen production slows, bones become weaker, and this can lead to conditions such as osteoporosis. There was one small study that had women taking either calcium or calcium with collagen supplements for one year. The researchers found that the women taking the calcium and collagen had lower levels of a protein responsible for breaking down bones in their blood.
SUPPORTS HEART HEALTH:
Another small study found that the group taking the collagen saw a significant reduction in artery stiffness and a reduction in LDL (“bad”) cholesterol levels, when compared to the placebo group. However, more research is necessary to prove the effects of collagen in improving heart health.
OTHER POTENTIAL BENE
FITS: There are additional claims that collagen may help with maintaining a healthy gut, maintaining a healthy weight, reduction in anxiety, and promotes nail and hair to absorb into the bloodstream. The debate is whether these amino acids make it to their target organs and are able to act as building blocks and make more collagen.
growth. These claims, however, are not backed up by scientific research. Collagen supplements are usually made from hydrolyzed protein and are a little different than the collagen made by the body. They are made of the same amino acids but shorter chains of them, making them easier gen is an animal product and would therefore not be suitable for a vegan. Any product marketed as “plantbased collagen” does not actually contain collagen. Collagen supplements, like most supplements, are not closely regulated by the FDA, so be careful about the ingredients in your product. You can also get collagen from foods, such as the bones and skin of fish (sardines are a great example) and bone broth. Never initiate any form of supplementation without first discussing it with your primary care physician.
Collagen powders are the most popular form of supplementation because they are easily added to smoothies, coffee, or water. Colla
If you find that supplementing with collagen is, in fact, working for you and you are looking to maintain long-term effects, be prepared to incorporate it into your normal routine! The biggest downside to collagen supplementation is the cost, as these supplements tend to be on the expensive side. Nevertheless, it may possibly be a key supplement that can keep our bodies strong and our skin fresh.
Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer
Renovations Additions New Construction
