Le Formulaire Nutrition || Collagen
This article has been highly requested by our community and as promised we are delighted to explore collagen and the potential benefits of collagen supplements.
Collagen is the most plentiful protein in the body, often referred to as the ‘scaffolding of our skin.’ To understand more about the role of protein in our skin we recommend reading our article here. Collagen helps to provide strength and resilience to our skin and helps the skin to remain supple. Collagen is made up of chains of amino acids which are intertwined to form ‘rope-like’ structures that give skin its characteristic elasticity and firmness.
Once we reach our mid-20’s, we lose about one percent of collagen in our skin every year. This means our skin starts to lose its plumpness and becomes more susceptible to the formation of wrinkles. After menopause, there is a significant decline in collagen production due to falling oestrogen levels. Factors such as UV exposure, smoking, pollution, excess alcohol intake and a diet low in fruit & veg can accelerate the process as they can increase oxidative stress (1). However, it’s not all doom and gloom and there are many steps we can take to protect the collagen in our skin - a skin consultation with us can help put your mind at ease!
The Diet
In food, collagen is found in its natural state only in animal flesh, like meat and fish that contain connective tissue. The link between eating collagen directly and skin benefits or joint health has yet to be proven in definitive research. However, good sources of protein that contain the amino acids which make up collagen - glycine, proline and hydroxyproline may nurture collagen production. These include fish, poultry, meat, eggs, dairy, legumes and soy (2).
Our bodies also need adequate amounts of iron, zinc and vitamin C in order to make collagen, so it is important that we get enough of these nutrients in our diets.
Iron sources: dark leafy veg (spinach, broccoli, brussel sprouts), beans (kidney beans, edamame beans and chickpeas), tofu, red meat, eggs, dark chocolate
Zinc sources: legumes, nuts & seeds, wholegrains and shellfish
Vitamin C sources: kiwis, oranges, strawberries, broccoli, brussel sprouts, kale, bell peppers & tomatoes
The Research on Collagen Supplements
As collagen molecules are too large to be broken down by our digestive systems, hydrolysed collagen or fragments of collagen peptides, made up of short chains of amino acids are used in collagen supplements as these are better absorbed into our bloodstream.
Research has shown that collagen peptides have been shown in the bloodstreams of those that have taken collagen supplements, however we are unsure whether these actually reach the skin, or whether they are simply distributed throughout the body for other uses.
Evidence from clinical studies looks promising and suggests that it may indeed be beneficial for skin health. A review (published in the International Journal of Dermatology in 2021) of 19 clinical trials, all of which were randomised double-blinded and placebo controlled, showed a significant improvement in skin elasticity, density, hydration and reduced wrinkles (3). Marine collagen was most commonly used, followed by a mixture of bovine, porcine and chicken which makes comparison between collagen types and their effectiveness difficult and doses ranged from 0.6-12g per day for a period of 1-3 months.
There is also growing interest and research in the area of collagen supplementation and bone & joint health, where studies have suggested that a dose of 5-15 grams per day has been shown to be beneficial in improving joint functionality and reducing joint pain (4).
Should I take a collagen supplement?
As with any dietary supplement, nothing can replace a healthy diet and lifestyle. It is important that we get sufficient nourishment from our diet before we can reap the benefits of any additional supplement.
There is currently not enough evidence to say for sure that collagen supplements reach the skin but research in the area is evolving and looks promising. If you are looking to maximise the potential effects of your supplements and feel you would like to try it for yourself, there is little evidence of any adverse effects of taking collagen supplements so we would recommend looking out for the following:
Which type?
Type I Collagen (found in the skin) with dipeptides (proline-hydroxyproline or hydroxyproline-glycine) as these appear to show faster results in clinical studies
Marine or Bovine? - it is difficult to determine which is superior from available clinical studies, however a recent study showed that marine collagen may have a higher bioavailability and also a reduced environmental impact
As collagen is an animal and fish based protein, be wary of anything marketed as ‘vegan collagen’ as this doesn’t exist. These products only contain the amino acids that make up the structure of collagen, also known as ‘collagen promoters,’ the efficacy of which lacks solid data.
For those with a shellfish allergy, there may be trace contamination of shellfish in marine collagen, so we would recommend bovine collagen
Price is not an indicator of quality. Liquid formations and collagen drinks are more expensive and as far as the current evidence shows, they offer no advantage over powdered formulations
Always consult a healthcare professional if you are unsure.
How long?
We would recommend trialling collagen supplements for a minimum of three months. If you don’t notice a difference after this time period, it may be worth instead focusing on following a healthy lifestyle, protecting your skin from UV rays and eating a balanced diet that includes protein-rich foods and lots of colourful fruit & veg!
How much?
Doses as low as 1 gram per day have shown benefits, so likely a few grams per day should be enough.
Now that we are all informed about collagen, next time we will take a look at our ‘sunshine’ vitamin, vitamin D. We will explain how to ensure you are getting enough as we come into the shorter days and darker months ahead!
References
(1). Poljšak, B., & Dahmane, R. (2012). Free radicals and extrinsic skin aging. Dermatology research and practice, 2012, 135206. https://doi.org/10.1155/2012/135206
(2). Lodish H, Berk A, Zipursky SL et al. (2000) Molecular Cell Biology, 4th edn. New York: WH Freeman.
(3). de Miranda, R. B., Weimer, P., & Rossi, R. C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International journal of dermatology, 60(12), 1449–1461. https://doi.org/10.1111/ijd.15518
(4). Khatri, M., Naughton, R. J., Clifford, T., Harper, L. D., & Corr, L. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino acids, 53(10), 1493–1506. https://doi.org/10.1007/s00726-021-03072-x