Do collagen supplements actually work?

Collagen is practically the buzzword in the wellness industry, capturing the attention of both women and men. Whether it's increasing muscle mass, strong hair, elastic skin, combating signs of aging, or supporting a new mother during the postpartum period, collagen supplements seem to be the answer to all problems. But before you go all out and buy this elixir of life, you naturally want to know: do collagen supplements really work?

The answer, as with many health questions, is complex. Before we address the question of whether collagen supplements actually work (because yes, we have an answer), it's important to understand exactly what collagen is.

Collagen is the most abundant protein in the body. It's found in our skin, bones, muscles, cartilage, ligaments, hair, and nails. Think of it as the glue that holds everything together. Collagen is naturally produced in your body, but you also get it from foods like meat, fish, bone broth, and egg whites, or through supplements.

Why all the hype about collagen? The answer lies in aging, because the older you get, the less collagen you produce—and you're considered old from the age of 20, when collagen declines. At forty, we lose about one percent of our collagen per year. By eighty, you've already lost 75% of your collagen.

Looking at these numbers, you can probably understand why collagen supplements seem like an interesting idea, but whether they work depends on several factors.

The basics of collagen

Collagen is a cornerstone of tissues, including bone, cartilage, muscle, and skin. Because, as we just mentioned, our collagen production decreases as we age, interest in these supplements has increased.

But not all supplements are created equal.

There are different types of collagen – primarily type I, type II, and type III – and they each play a different role in the body.

And to make matters even more complicated, collagen supplements come in different forms, such as native collagen, collagen peptides, and hydrolyzed collagen.

We don't say this to make things unnecessarily complicated: the differences in types and forms are important when choosing the right supplement.

Are there benefits to taking collagen supplements?

Research shows that collagen supplements work for your body, especially when combined with resistance training. There are potential benefits for

• connective tissue recovery
• less pain
• more power
• body composition

For menopausal women, specific collagen peptides can be beneficial for bone health: increased bone density and reduced bone breakdown.

And while it hasn't been conclusively proven that collagen stimulates hair growth, studies do suggest improvements in skin elasticity and structure (particularly with peptides from hydrolyzed collagen supplements). This is recommended in combination with collagen-boosting minerals (zinc) and vitamins A, C, and E.

• Vitamin C is essential for collagen production . A vitamin C deficiency can lead to low collagen levels, which can lead to serious conditions such as scurvy. You can find vitamin C in citrus fruits, green or red bell peppers, strawberries, and broccoli.
• The properties of vitamin E stimulate the production of new skin cells and collagen. Vitamin A (retinol) inhibits the breakdown of collagen.
• Zinc and selenium are two minerals that have been proven to keep your skin healthy.
• Carotenoids , such as retinol and beta-carotene, are antioxidants that can promote skin health. Carotenoids are derivatives of vitamin A. Vitamin A is found in beef liver, sweet potatoes, spinach, pumpkin, and carrots, among other foods.

Research has shown that this combination – collagen, zinc, and vitamins A, C and E – improved skin elasticity and structure in women aged 40 to 60.

But the most important thing is to know which specific type and form of collagen suits your health goals.

Collagen boosters vs. collagen supplements

The terms collagen boosters and collagen supplements are often used interchangeably, but there is a difference.

• Collagen supplements consist of collagen peptides derived from animal collagen.
• Collagen boosters contain a mix of amino acids, vitamins and nutrients from different sources.

The goal of both is to stimulate the body's collagen production. Both boosters and supplements aim to stimulate collagen production, but their effectiveness varies.

Collagen boosters often consist of plant-based ingredients. While they can help stimulate collagen production, they are often less effective than collagen supplements containing actual collagen peptides, especially those derived from animal collagen.

Less collagen after pregnancy

Pregnancy and childbirth significantly impact your collagen levels. Hormonal fluctuations during pregnancy and childbirth can affect the density of collagen in your skin and tissue elasticity. This can be seen in stretch marks (the collagen in your skin and connective tissue stretches).

After pregnancy, supplementing with collagen can be helpful. Collagen has been proven to play a key role in repairing your hair and skin, increasing bone density, improving sleep, reducing joint pain, and balancing hormones—extremely important for the postpartum period!

The right collagen supplements

Before purchasing a collagen supplement, it is important to understand your needs and choose the right type and form of collagen.

The three main collagen types you see are type I, type II, and type III.

Types I and III are associated with skin, tendons, and joints, and type II is associated with cartilage.

There are also different forms of collagen supplements.

• Native collagen is the complete collagen molecule. Native collagen is too large to be absorbed by the intestines; it works by triggering an immune response that reduces the breakdown of your tissues.
• Collagen peptides are smaller, broken-down pieces of the original collagen molecule, making them easier to absorb.
• Collagen hydrolysate is the same as collagen peptides. Hydrolysis is the process by which whole collagens are broken down into collagen peptides.

If you're taking collagen, it's important to be patient. It can take up to six months to see results. In the meantime, nourish your body with antioxidants, proteins, and micronutrients to support collagen production.

Lifestyle is key

And as with everything in life, there's no point in doing one thing well and neglecting the rest. It's about a holistic approach.

Lifestyle factors are very important for the health of your skin. Certain habits, such as smoking, excessive alcohol consumption, poor dietary choices, irregular sleep patterns, and chronic stress, can negatively impact your skin.

So if you want to improve your skin and support your collagen production, take a critical look at your lifestyle:

Quit smoking

Effect on collagen : Smoking accelerates the breakdown of collagen and elastin fibers in the skin. This leads to premature aging, wrinkles, and sagging skin.

Recommendation : Quitting smoking can improve skin health and make your skin look younger. Quitting smoking can be difficult, but you don't have to do it alone. Ask your doctor for help and find a support group to successfully quit.

Don't drink too much or too often

Effect on collagen : dehydration and inflammation. Excessive alcohol consumption can dry out the skin, making it look dull and promoting inflammation, which can contribute to collagen breakdown.

Recommendation : Limit alcohol consumption, stay hydrated and drink non-alcoholic beverages such as water and herbal tea to keep your skin hydrated.

Stress under control

Effect on Collagen : Chronic stress increases cortisol levels, which can break down your collagen and reduce skin health.

Recommendation : Practice stress management techniques such as meditation, yoga, deep breathing exercises, or hobbies to lower stress levels and improve your well-being.

Balanced diet

Effect on collagen: Limit your intake of processed foods, as these can contribute to inflammation and negatively affect skin quality.

Recommendation : Limit processed foods like sugars and unhealthy fats. Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to provide important nutrients like vitamins, minerals, and antioxidants essential for collagen synthesis and skin health.

Sleep well

Influence on collagen: Good quality sleep is important for the body's recovery and regeneration processes, including collagen synthesis.

Recommendation : Aim for 7 to 9 hours of uninterrupted sleep per night. Maintain a consistent sleep schedule, create a relaxing bedtime routine, and minimize screen time before bed.

Protect your skin from sun exposure

Effect on collagen: sun damage. The sun's UV rays can accelerate collagen breakdown and cause your skin to age prematurely.

Recommendation : Use sunscreen with a broad spectrum SPF, wear protective clothing and avoid prolonged sun exposure to protect your skin from harmful UV rays.

Lifestyle changes can keep your skin healthy, support collagen production, and help you maintain a youthful and radiant complexion.

But also know: it's all about consistency, over time. Healthy habits, combined with a high-quality supplement, can be the key.

Want to learn more about your skin and the impact of your monthly cycle ? Read our blog.