Is Collagen a Useless Supplement?

Collagen supplements have been a very popular supplement. They have been said to improve skin health and strength, reduce joint pain, improve wound healing time, and more! But is collagen worth taking as a supplement? There has been some debate about whether collagen supplementation is useful. We will explore what the science has to say below about the health benefits of collagen!

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• TL;DR: Do Collagen Supplements Work?

  Collagen is a protein. It makes up about 30% of the total proteins in the human body and helps to give our tissues elasticity and strength. Collagen also helps with digestion by providing supportive enzymes for food breakdown.

  Collagen supplements may not be as beneficial as people think. They are made of collagen peptides. A peptide is a short chain of amino acids, the building blocks of protein.

  Collagen peptides are not complete proteins and do not have all the amino acids that complete proteins do.

  Collagen supplements are not necessary because our body can make collagen from eating protein. Eating enough protein has all the same benefits that collagen supplements promise. This includes healthy skin, hair, and nails, preserved joint health, increased muscle mass and strength, and more.

  Because of this, I recommend prioritizing optimal protein intake over collagen supplementation.

What is Collagen?

Collagen is a type of protein that is found in the human body. Collagen makes up about 30% of the total proteins within our body. It is responsible for giving our skin its elasticity and strength, as well as helping to repair connective tissue. Collagen is also known for improving digestion because collagen supports the digestive enzymes necessary for food breakdown.

There are several types of collagen. The most common are types I, II, and III.

• Type I collagen is the most abundant collagen in the body. It is present in scar tissue, tendons, ligaments, skin, bones, and more.

• Type II collagen is the type of collagen that preserves joint function and protects them against deterioration.

• Type III collagen is found in the majority of our body's joints, bones, and tendons. It's also found in the walls of hollow organs like the uterus, bowel, and large blood vessels. Like type I, type III collagen is essential for wound healing and improves hair, skin, and nail appearance.

Types I, II, and III are the most common types you'll see in supplements. However, there are other types of collagen. Collagen IV is found in the basement membrane and Collagen V is found in muscles.

Collagen Peptides vs Collagen Protein

Collagen peptides are one of the two major parts of collagen. A peptide is a short chain of amino acids, the building blocks of protein. Peptides are formed when two amino acids are linked together by a peptide bond.

Collagen peptides are the smallest form of natural collagen available. They can supply adequate collagen to remodel body tissues. And without having to worry about certain allergies or sensitivities that result from common forms of proteins found in non-collagen sources. Collagen peptides are a specific type of collagen that can be found in supplements. These supplements are often used to improve skin health and reduce the signs of aging.

Collagen protein is a type of collagen that is most often made in the lab and consists primarily of gelatin and glycerin. It gets its name from being the primary structural element in animal tissue. They can be found in food sources such as meat, poultry, fish, eggs, dairy products, and some vegetables.

The supplements you find on the market are collagen peptides. They are considered to be more bio-available than collagen protein because it is broken down into small, easy-to-digest pieces. However, this reinforces the major oversight I see with collagen supplementation.

Because collagen peptide supplements are peptides, they are not a complete protein. Take note of this. We'll dive into why I think this is a problem a little later…

Do Collagen Supplements Work?

We do know that collagen plays a big role in the body. Collagen supports the structure and strength of cells, bones, connective tissue, and skin (improving skin elasticity and hydration).

• Provides energy for cells and increases muscle mass.

• Supplies the amino acids needed to improve low bone density (osteoporosis) and strength.

• Can strengthen arterial walls and improve cholesterol levels (lowering bad cholesterol and raising good cholesterol).

• Has been shown to preserve joint health and function, including within arthritic joints.

• And much, much more!

It's no wonder this supplement seemingly went viral overnight. And with almost no risk of side effects (except for the very rare allergy), why wouldn't I recommend this miracle supplement to everyone?

Honestly, I don't think the evidence supports collagen supplementation producing these benefits. In other words, we don't know whether it’s the collagen we consume through supplements or the collagen built by our bodies that is providing the results.

Collagen Supplements vs Protein Supplements

When we eat protein, it is digested and broken down into amino acids. Our body takes these amino acids and reassembles them for what it needs. Sometimes, that means reassembling them into peptides. And sometimes, those peptides are collagen peptides, and sometimes they're not.

The same process happens when we eat collagen peptides. Our bodies digest it. Breaks it down into amino acids. Then reassembles them for what it needs. Sometimes your collagen peptide supplement might be reassembled into a collagen peptide, and sometimes it might not be.

Specifically, eating or drinking collagen does not mean that you will have higher levels of collagen in your body. Remember: because collagen supplements are peptides, they are not a complete protein (I told you we'd revisit this!)

Collagen peptides don't have all the amino acids that complete proteins do. From where I stand, it seems that you could gain all the benefits of increased collagen by just making sure you're eating optimal protein.

Eating optimal protein has many benefits, including healthy skin, hair, and nails (is this sounding familiar?) Additionally, protein preserves joint health and increases healing and recovery from injury.

Moreover, eating optimal protein improves bone density and strength; increases muscle mass and strength; aids with weight loss; and boosts immunity.

Basically, eating optimal protein does everything collagen is popular for and much more.

To learn more about how much protein you need to be eating (hint: more than you probably are) check out this related blog post: Protein Guide: How Much Protein Do I Need To Eat?

A Better Alternative to Collagen Supplements

It is perfectly possible to eat optimal amounts of complete protein without the use of protein powder. However, many people find it convenient to have protein powder on hand to help them meet their goals.

When selecting a protein powder, you don’t need anything fancy, but there are a few things to keep in mind:

• Aim for a powder that has 20-30g of protein per serving.

• Ideally, there should be less than 10g of carbs and fats combined.

• It should have a full amino acid profile, including Leucine. This is especially important for plant-based protein powders.

• It should be a flavor and texture that you enjoy using!

I like to keep on hand a few different flavors of protein powder. I also like to keep an unflavored protein powder that I can use to mix in my iced coffees, and soups!

I love the protein powders from Enhanced Performance Nutrition! Each serving provides you with 24g of protein and has digestive enzymes in the formulation to help improve absorption. It is $42.99 for a 28-serving container but make sure to use code CBM10 to get 10% off every time you order.

Remember: using a collagen supplement isn't inherently harmful! It just may not be the most optimal supplement for the outcomes you desire. If you are still interested in trying one, Enhanced Performance Nutrition sells an unflavored collagen peptide supplement that mixes clear into liquid. This is a great option to add collagen to coffee, smoothies, or even plain water! It is $44.99 for a 35-serving container but make sure to use code CBM10 to get 10% off every time you order.

• References

  Bayrak, Ş., & Mitchison, N. A. (1998). Bystander suppression of murine collagen-induced arthritis by long-term nasal administration of a self type II collagen peptide. Clinical and Experimental Immunology, 113(1), 92–95. https://doi.org/10.1046/j.1365-2249.1998.00638.x

  König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study. Nutrients, 10(1), 97. https://doi.org/10.3390/nu10010097

  Mullins, R. J., Richards, C., & Walker, T. (1996). Allergic reactions to oral, surgical and topical bovine collagen. Anaphylactic risk for surgeons. Australian and New Zealand Journal of Ophthalmology, 24(3), 257–260. https://doi.org/10.1111/j.1442-9071.1996.tb01589.x

  Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebo-controlled study. Skin Pharmacology and Physiology, 27(1), 47–55. https://doi.org/10.1159/000351376

  Tomosugi, N., Yamamoto, S., Takeuchi, M., Yonekura, H., Ishigaki, Y., Numata, N., Katsuda, S., & Sakai, Y. (2017). Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. Journal of Atherosclerosis and Thrombosis, 24(5), 530–538. https://doi.org/10.5551/jat.36293

  Viguet-Carrin, S., Garnero, P., & Delmas, P. D. (2006). The role of collagen in bone strength. Osteoporosis International: A Journal Established as Result of Cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 17(3), 319–336. https://doi.org/10.1007/s00198-005-2035-9

  Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomised controlled trial. The British Journal of Nutrition, 114(8), 1237–1245. https://doi.org/10.1017/S0007114515002810

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