"Collagen supplements will keep skin hydrated and refreshed, bones and nails strong, and joints healthy," say countless manufacturers of these very supplements, which come in the form of powders, pills and creams. Therefore, it is not surprising that collagen has become a widely sought-after ingredient in the wellness and beauty industries. However, if its effectiveness still raises questions for you, then let's try to understand this issue.
What is collagen?
Collagen is one of the most abundant proteins in the body. “It is the main structural protein that forms connective tissue throughout our body, from skin to bones, muscles, tendons and ligaments,” says renowned New York dermatologist Shari Marchbein. Unsurprisingly, a bottled version of this protein (usually from animal collagen) is in high demand.
Collagen makes up a whopping 80% of our skin and works in tandem with another protein called elastin, which - yes, you guessed it - keeps our skin elastic. But as we age, the body begins to decrease collagen production. Essentially, our bodies are not able to replace collagen at the rate at which it breaks down. Starting from the age of 20, we begin to lose about 1% every year. Exposure to the sun, cigarette smoke, and environmental pollution can also accelerate collagen breakdown. All this leads to increased dryness of the skin and the premature appearance of external signs of aging. Naturally, the very ability to make up for losses with additives sounds very attractive.
You need to understand that the collagen peptides (sometimes called hydrolyzed collagen) that are contained in supplements are different from what is originally in our body. They consist of the same amino acids as collagen, but these chains are much shorter, which means they are absorbed more easily and faster. However, Dr. Marchbein reminds: “How much supplement is absorbed by the body, whether amino acids have been able to“reach”their goal and act as building blocks for collagen production - these questions are still causing debate.” (Read also: “Nutritionist Bella Hadid - About Nutrition supplements that improve skin condition ").
Does collagen work?
Some research suggests that taking collagen supplements for several months can improve skin elasticity (i.e. reduce wrinkles and roughness). Other reports suggest that consuming collagen can increase bone density, which weaken with age, as well as reduce joint, back, and knee pain. But many of these studies are small and funded by the companies that make the product, which increases the likelihood of bias in the results. However, in general, dermatologists agree that despite the fact that the research is still far from global, the results obtained already look promising.
Should you try collagen supplements?
It may well be, but here you need to be prepared for a "serious long-term relationship." If collagen really works, and you want to achieve long-term results, then you will have to take supplements for life. Why? The answer is collagenase. Our bodies continually produce this enzyme and it eats away at our natural collagen. So if collagen supplements really do improve skin, bones and joints, then they need to be taken over and over again. The classic course of taking collagen for prophylactic purposes is 3 months of consumption for 3 months of break.
How to take collagen?
Collagen assimilation comes with its own tricks, especially when it comes to such a huge molecule as natural collagen. Smaller peptides can quite confidently seep through the intestinal wall and into the bloodstream (in fact, this is exactly what all good supplements should provide the body with). Theoretically, then the body itself distributes the absorbed peptides and uses them in those areas that need "repair" the most.
Many beauty and wellness companies quickly jumped on the collagen train and began producing pills, powders and creams that promise to transform skin and strengthen bones. Here are some useful facts about the most popular beauty ingredient to help you get an unbiased picture of collagen products:
- Powders are the most popular additives (fastest-digesting and most readily available) because they are easy to add to shakes, tea, or water. When it comes to dosage, it’s best to follow the directions on the package because every supplement is different.
- Capsules are essentially the same powders, but in a self-dissolving gelatinous shell. Convenient to use and transport, but somewhat more expensive.
- Drinking collagen is usually enriched with vitamins and minerals. The liquid form is absorbed very quickly, but it is the most expensive and not very convenient in terms of storage and transportation.
- Topical creams still raise many questions from specialists. Since collagen is produced at a deeper level in the skin called the dermis, it is very difficult to stimulate its production with a cream.
- Doctors recommend taking collagen 30 minutes before meals in order to achieve the correct amino acid ratio. The drink in which the powder is diluted (if it is a powder form) should not be hot and should not contain protein.
Photo: Getty Images
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