Anti-Ageing & Health Benefits of Collagen – True or Fad?

Similar to weight loss industry, the number of anti-ageing products and services has been skyrocketing over the years, promising “smooth” results for considerable sums of money. Many proposed tactics are gimmicky or lacking scientific proof of anti-ageing results, but some may have benefits.

In the past couple weeks a few people asked me about collagen and whether it has any benefits for skin, hair and nails, as often advertised. I set off to find out by going through scientific literature and analyzing results. Below is a brief narrative of what I found.

Ageing in skin is a complex process of degeneration including loss and reduced production of collagen and elastin – elements responsible for skin’s structural integrity. Natural process of ageing along with external factors like excessive sun exposure, overconsumption of processed foods and alcohol, and smoking among others lead to appearance of fine lines and wrinkles, sagging skin, and changes in facial contour. Skin serves as protective sheath for the body, and the changes responsible for visual deterioration of the skin may also lead to diminished health overall. This is one of the reasons for which food, cosmetic and pharmaceutical industry are preoccupied with developing novel and improved products to prevent, delay or minimize the signs of ageing and to protect and heal the skin.

A review published in 2020 in Experimental and Therapeutic Medicine journal found that daily consumption of hydrolyzed collagen in different doses, from different sources can bring many benefits for the human body from relieving joint pain to improving skin health.1 The study suggests using hydrolyzed collagen of primarily marine origin (fish, shellfish and algae derived) as the most potent type for anti-ageing benefits of skin. Hydrolyzed collagen has long been used in food supplements and pharmaceutical industry because many clinical studies have shown benefits, such as bioavailability, rapid absorption in the digestive tract, passage into the bloodstream as small peptides and accumulation in the skin 96 hours after ingestion. After consumption, collagen peptides can remain in the skin for up to 14 days, ensuring skin protection from sunlight and improving moisture retention while helping to repair elastin and collagen fibers.

Another study, published in Elsevier in 2017, revealed the benefits of consuming collagen for improving nail growth and reducing symptoms of brittle nails. Overall 88% of study participants showed significant improvement, while 80% agreed that the use of bioactive collagen peptides (hydrolyzed collagen) improved their nails’ appearance and growth and decreased frequency of brittle and broken nails.2  The dose of collagen during 6 months treatment period was 2.5 g (about 1/2 teaspoon).

It has to be said that the type of collagen matters – animal species along with animal’s age may influence the potency of results. It was concluded that hydrolyzed collagen of marine origin (fish, shellfish, algae) has the highest effect due to its bioavailability. Therefore when looking for collagen supplement, make sure to note what it’s made of.

In conclusion, supplementation with collagen appears to have beneficial effects on skin and nails. It is generally a safe supplement without reported side effects. It was also shown to have positive effects on joint health, improving mobility and reducing pain and inflammation.

Stay nourished my friends!

References:

1. Lupu M, Gradisteanu Pircalabioru G, Chifiriuc M, Albulescu R. Beneficial effects of food supplements based on hydrolyzed collagen for skin care (review). Experimental and Therapeutic Medicine. 2020;20(1):12. https://une.idm.oclc.org/login?url=https://www-proquest-com.une.idm.oclc.org/scholarly-journals/beneficial-effects-food-supplements-based-on/docview/2416092237/se-2?accountid=12756. doi: http://dx.doi.org.une.idm.oclc.org/10.3892/etm.2019.8342.
2. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology. 2017;16(4):520-526. doi:10.1111/jocd.12393