Many people take collagen supplements, hoping to capture the fountain of youth. But can these products really reverse the aging process?
Collagen is a protein in the deeper layers of the skin, which help(s) give it volume. Scroll through social media, and you’re bound to see ads and videos promoting the benefits of collagen. As people age, collagen production decreases, and many people turn to collagen supplements. Many products claim that they can reduce the signs of aging by getting rid of wrinkles and saggy skin. Do they work?
At this time, there is no strong evidence that any over-the-counter oral or a topical collagen supplement is beneficial for anti-aging.
Collagen is concentrated in bones, ligaments, tendons, skin, blood vessels and internal organs. It helps provide elasticity and strength. As you age, you begin to lose the collagen within your body, and it becomes harder for you to make more.
At least 30% of your body’s protein content is made from collagen. Collagen is made from amino acids, which are the building blocks for protein: always glycine, often with proline and hydroxyproline. These amino acids are grouped together into collagen’s characteristic triple helix. For this triple helix to be formed, you need to have enough vitamin C, zinc, copper, and manganese in your body.
Within the human body, more than 20 types of collagens have been identified, with three types making up the vast majority.
These are the types you’ll usually find in a collagen supplement:
- Type I
This type is found in bones, ligaments, tendons and skin for elasticity and strength. The supplement comes from cows (bovine) and fish. - Type II
This type is cartilage. The supplement comes from chickens. - Type III
This type is found alongside type I in skin, blood vessels and internal organs. The supplement comes from cows.
If you are planning to take a collagen supplement, either in liquid or powder form, it is important to mention that the triple helix that makes up collagen is unable to be absorbed in its whole form. It will first be broken down into individual amino acids within the gastrointestinal tract before reaching the bloodstream. The body will then reassemble and form new proteins where necessary and use as needed.
These new proteins may not contain the same amino acids that were initially ingested in the collagen supplement, and it is unknown if these restructured proteins will target the area a supplement manufacturer is advertising. Therefore, it is undetermined if the body will use a collagen supplement that is purported to help skin, hair, nails, and joints to actually make collagen that would do so.
From a general health perspective, it is important to ensure adequate protein within your diet. As you age, your protein needs increase slightly to maintain lean body mass. Consuming foods that contain the primary amino acids that make up collagen may help support skin, hair, nail, and joint health as you age.
These foods are good sources of amino acids commonly found in collagen:
- Bone broth.
- Unflavored gelatin.
- Dairy, especially parmesan cheese.
- Legumes.
- Non-genetically modified soy, such as tofu.
- Spirulina.
- Animal sources, such as red meat, poultry, pork, fish, and eggs.
To support the formation of collagen, it is also important to ensure adequate intake of foods that contain vitamin C, zinc, copper, and manganese. These nutrients can be found by eating a varied diet rich in fruits and vegetables, including green leafy and root vegetables, along with nuts and seeds—especially pumpkin and cashews.
Topical collagen can be challenging for the skin to absorb because of its chemical structure. Instead, it’s suggested that making simple lifestyle changes may increase collagen. Being mindful of what can damage collagen production is important. Crucial changes include limiting excess sugar and alcohol intake, avoid smoking or secondhand smoke exposure and other environmental pollutants and wear sunscreen.
Remember, it is important to let your health care provider know if you are taking a collagen supplement—or any supplement.
Sources: https://newsnetwork.mayoclinic.org
