WE TRY to maintain our youthful appearance for as long as possible, and as soon as we spot wrinkles or signs of aging, we immediately turn to anti-aging products. From this, collagen supplements have been trending in recent years due to their health benefits. The market has significantly increased every year, and the global collagen market is estimated to reach $4.6 billion in 2023[1]. Even though collagen supplement brands advertise their products as beneficial for anti aging, the research about the health concerns is still ongoing. This is leading some dieticians to advise in favor of natural sources of collagen rather than supplements. 

What is collagen?

   Collagen is a structural protein[2] that our bodies naturally create. It is responsible for different things such as how well our skin and muscles stretch and keeping our connective tissues strong. Connective tissues are important because they include tendons that hold our muscles to our bones as well as the ligaments that connect bones to other bones, allowing us to move and do normal daily activities. However, our bodies produce less collagen as we age, causing our skin to wrinkle and our joints to become weaker over time.

   At least 28 different types of collagens have been discovered, but Types I through V are the most common and are more often found in collagen supplements. Type I is the most common, making up 90% of the collagen in the human body. It can be found in skin, bones, blood vessel walls, connective tissue, and fibrous cartilage[3]. As a supplement, it is notable for its anti-aging properties that can minimize wrinkles and improve skin health and hydration. A study done in 2015 found that Type I collagen peptides—the smaller chains of amino acids that make up a collagen protein—reduced the prevalence of cellulite in women[4]. Type II is more commonly found in elastic cartilage[5] and treats joint health. A clinical trial found that subjects who had severe rheumatoid arthritis[6] that consumed Type II had a decrease in swollen and tender joints, and four of the 60 subjects had complete remission of the disease[7]. Type III provides and improves the structure of muscles, organs, and blood vessels and is found abundantly in the intestines. Because it has wound healing properties, scientists at major universities such as Rice University and Emory University have attempted to create synthetic collagens for biomedical applications, though not necessarily in the supplemental form. Although Type IV is not common in supplements, it is known to help with the filtration of the kidneys and other organs. Type IV also exists as the building blocks in layers of the skin, including the layers that surround muscles, organs, and fat cells. Type V has a fiber-like structure that can be found in layers of skin, hair, and even the tissue of placentas. It is also found in the eye’s cornea, and research has found that a deficiency of Type V may decrease vision and overall eye health[8]. Collagen supplement brands will choose the types of collagen to use in their supplements depending on the specific benefit they are targeting. They will also use collagen peptides, which means the proteins are broken down and easier to absorb into the body. 

Problems with collagen

   Are there unforeseen risks to collagen supplements, and are they even worth the hype? Because the United States Food and Drug Administration does not monitor supplements unless they claim to cure a disease, manufacturers do not have to provide evidence that they are effective or safe. This, and the lack of research on the proper dosage of collagen supplement, can lead to the instructions for dosage on packaging to be too vague and unclear[9]. McNeill Lauren, a registered dietician, points out that collagen supplements are high in protein, and “Consuming excessive amounts of protein can actually have detrimental effects on our kidneys and may potentially lead to certain chronic diseases[10].” Collagen supplements may even react with other medications we are taking and cause additional problems. Similarly, people who are sensitive to meat or seafood may be allergic to the components of the collagen supplements as they are made from ground-up bones and cartilage of cattle, chicken, and fish. In this case, regular allergic reactions such as itchiness, swelling, and fever could occur. Some people who have taken collagen supplements have also reported having gastrointestinal upset[11]. 

      Instead of taking collagen supplements, we can find them in everyday foods such as bone broth. It is a stock made from boiling animal bones and connective tissues, containing collagen proteins that build muscles, cartilage, skin, and blood. According to Doctor Roach Keith, who also recommends bone broth as a natural alternative, “You get the amino acids you need from a healthy general diet[12].” Additionally, some foods can even help us produce collagen on our own. Another registered dietician, Gariglio-Clelland Diana, explained, “Eating food such as meat, fish, chicken, eggs, and dairy products can help the body create collagen[13].” This also includes collagen-boosting nutrients such as vitamin C, zinc, manganese, or copper[14]. A study from 2019 showed results that up to 36% of the protein in a standard diet could be made up of collagen peptides, meaning large amounts of collagen peptides can already be found in our diets. In fact, the study concluded that the functional collagen peptides found were between 2.5 and 15 grams[15]. According to the study, this amount can provide the desired health benefits from collagen. There are many foods in a healthy diet that are both collagen-heavy and collagen-boosting that can enhance the collagen production in our bodies. 

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   A healthy diet can provide a significant amount of collagen without taking supplements. While it may be more convenient to take supplements, it is not always necessary to look younger or lose weight. While some research from accredited universities suggests a promising future for collagen and its health and regenerative benefits, these studies are still in their early stages. As with any supplement, consumers should consult with health professionals to decide whether they will benefit from collagen supplements before following the latest health trends. 

[1] Markets and Markets

[2] Structural protein: A protein that contributes to the mechanical properties of a living organism, cell, or material

[3] Fibrous cartilage: Very strong fibrous tissues that can be found at the insertions of ligaments and tendons

[4] Journal of Medicinal Food

[5] Elastic cartilage: Structural tissue for body parts such as ears, nose, and epiglottis

[6] Rheumatoid arthritis: A chronic inflammatory disease when the immune system attacks the body’s tissue causing swelling and pain

[7] Science

[8] US National Library of Medicine

[9] Food Insight

[10] Global News

[11] Senior’s Matter

[12] The Detroit News

[13] Eat This, Not That

[14] Medical News Today

[15] Nutrients