- Scientists find surprising benefits of taking collagen supplements.
- Data shows they could help improve more than skin health.
- Experts weigh in on whether or not you should take them.
You’ve probably heard of, and maybe even purchased, viral collagen face masks, but when it comes to the protein, that’s really just the tip of the iceberg. Collagen is the most abundant protein in the body that acts as its strong, yet flexible glue, supporting its tissues from head to toe. Beginning in your mid-20s, your collagen production drops by about 1% per year, and the recession ticks up during menopause. That’s when a lot of people turn to collagen powders and supplements to help with woes like aging skin and creaky joints, but there’s some understandable confusion around whether or not they actually work. A new study’s findings attempt to clear the air by sharing the potential full-body benefits of collagen.
Meet the experts: James J. Chao, M.D., F.A.C.S., a plastic surgeon and chief medical officer of VedaNu Wellness; and Amy Davis, R.D., L.D.N., a registered dietitian and Live Conscious nutrition consultant.
The study, published in Aesthetic Surgery Journal, was actually an umbrella review of existing research on collagen supplementation. Researchers looked at 16 systematic reviews and meta-analyses which included 113 randomized controlled trials that involved almost 8,000 participants. In analyzing all of the results, they drew conclusions about collagen supplements’ impact on skin aging, joint health, bone density, and muscle performance.
“The theory behind why collagen supplementation could be beneficial has always been there,” says James J. Chao, M.D., F.A.C.S., a plastic surgeon and chief medical officer of VedaNu Wellness. “What this review provides is statistically significant data at a large scale that supports those theories.” Keep reading to learn more about the findings.
Benefits of collagen supplements, per the findings
Collagen won’t just work to help restore bounce to your complexion. According to the data, it may also support overall healthy aging, provided it’s taken in the appropriate dosage, formula, and with consistency. Here’s the benefit breakdown.
1. Muscle performance. Researchers noted that collagen supplementation resulted in a moderate increase in muscle mass, improved muscle architecture, and a modest gain in strength when coupled with weight training. They also noted, with low certainty, that collagen appeared to enhance tendon recovery. However, post-exercise muscle soreness did not appear to significantly improve.
2. Joint and bone health. Collagen supplementation was consistently found to be associated with arthritis symptom relief, including the reduction of self-reported pain.
3. Skin appearance. Researchers recorded “substantial improvements” in skin elasticity and hydration after collagen supplementation.
The study also looked at collagen’s potential impact on oral and heart health, but researchers were unable to pinpoint clear benefits in those categories.
Some caveats
It’s important to note that these findings are correlations and are only as strong as the studies within the review, some of which were small and industry-funded, which may skew the results, notes Dr. Chao. Also, another caveat is that the results were most apparent when the dosage was high, and collagen was used long-term, for at least eight to 12 weeks. Proper, effective dosage also often depended on a person’s body mass.
“We still need more research on collagen sources, optimal dosing, and long-term health outcomes of supplementation,” says Amy Davis, R.D., L.D.N., a registered dietitian and Live Conscious nutrition consultant. “And as with any supplement, quality is key, and supplements should be third-party tested and incorporated with your specific needs in mind.”
If you’re interested in taking collagen supplements, look for third-party-tested formulas and run the one you choose by your doctor to discuss how to best incorporate it into your wellness regimen.
The bottom line
“As a dietitian, my main takeaway is that collagen can be a useful tool to support healthy aging, along with a nutritious diet, sleep, exercise, and other healthy lifestyle habits,” says Davis. “While it’s not a cure-all and is not essential, it can be a helpful tool for those with skin, joint, or bone concerns.”
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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