Why Collagen Supplements Don’t Work: Exploring the Real Reasons
Collagen supplements have become one of the most popular products in the wellness market, with claims from improving skin elasticity and preventing wrinkles, to improving joint health, strengthening hair and nails. Though collagen powders, capsules and beverages can be found everywhere, people still keep asking themselves whether or not it actually works. Therefore, why collagen supplements show inconsistent effects? In this article, we will explore the real reasons why collagen supplements may not be as effective as they are marketed to be and we’ll take a closer look at the science behind this supplement.
What Is Collagen?
Collagen is an endogenous protein produced by the body naturally. It is a key structural component of a wide number of tissues, such as the skin, bone, tendon, ligament, and muscle. (It is commonly referred to as) "the glue" to hold the body together. Collagen contains amino acids, namely glycine,proline, and hydroxyproline,that give rigidity and elasticity to the molecule.
Collagen is naturally synthesized in the body but gradually declines with age to result in visible signs of aging, including lines, loose skin, joint pain and muscle weakness. That is the job of collagen supplements to restore amounts of collagen lost with the aging process.
The Popularity of Collagen Supplements
Collagen enhancement has exploded in the past few years, hundreds of products flooded the market, from powder, capsule, to drink types. These supplements are advertised as a single solution for all facets of skin ageing, joint pain and digestive health, with claims of efficacy in diminishing skin elasticity, wrinkles, vigour in hair and nails, and range of motion of the joints.
This increase in popularity is also a result of the influence of celebrity, social media bloggers and the rising attention in wellness and anti-aging products. It's a case of everyone being giddy about collagen supplements, but do they really?
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Why Collagen Supplements Don’t Work: Key Reasons
1. Collagen Is Broken Down During Digestion
During the discussion of collagen supplements, one of the most important questions to consider concerning biotransformation is the following. If you take collagen supplement, it is hydrolyzed into amino acids and peptides at some points during the digestive process. Your body does not only passively take up collagen in its native form and deliver it directly to skin or joints. In contrast, collagen amino acid is absorbed and metabolized in those areas where they are most demanded throughout the body.
There is no assurance that the collagen that you consume actually will be brought to the regions that need it, e.g. skin or joints. Amino acids are used by the body for a variety of purposes and therefore, are distributed based on what is needed when it is needed. Consequently, while collagen Supplements can provide some of the component building blocks to rebuild the body's own collagen, they are not a simple, targeted solution to the problems of premature skin aging or joint pain.
2. Collagen Synthesis Is a Complex Process
Collagen synthesis is a complex biological pathway regulated by a variety of important nutrients, including vitamin C, zinc and copper and some amino acids. Not even by using only collagen supplements, collagen formation might not be enough. If you are deficient in any of the essential nutrients required for collagen synthesis, your body may struggle to produce enough collagen, regardless of how much collagen you consume.
It is true that the effect of oral administration of collagen supplements by themselves has been shown to depend on the presence of other nutrients in the body, where collagen may not be able to rise in body levels when other reconstructive necessary nutrients are absent. In order to obtain total collagen production it is required to consume balanced nutritionally adequate diet including collagen but also vitamin and mineral which support collagen synthesis.
3. Limited Evidence on Collagen Supplement Efficacy
Although a few studies suggest that collagen supplement use has an effect on skin elasticity and wrinkle development, there is currently not sufficient evidence to support this. Several studies with positive end results have been promoted by collagen product manufacturers, which could introduce bias to the results.
More precisely, the results from these studies are rarely as significant as the marketing hype. While there may be some modest improvements in skin quality or reduced joint pain, it is not yet clear if the collagen supplementation provides long term benefits. Nevertheless, more rigorous and a prior, unbiased studies are needed to determine, definitively, the absolute efficacy of collagen supplements for various health concerns.
4. Collagen Type Matters
Collagen has different sub-types, type I, sub-type II and sub-type III are the most common sub-types in supplements. Type I collagen is the main form of collagen in skin, tendon and bone, and type II collagen is the main form in cartilage and joint tissue. The efficacy of collagen supplement may also be determined by to which form of collagen it is made and some supplements may lack the form required to address some health conditions.
(e.g. If you are searching for joint support indication, you need to take a collagen supplement which is containing the type II collagen since the type II collagen is the most dominant form that is present in the cartilage as it is the highest amount of collagen present in the cartilage). Type I collagen, on the other hand, may be more beneficial if skin elasticity augmentation is the goal. However, most collagen supplements contain a blend of different collagen types which may contain less than ideal concentrations of the target type.
5. Absorption Issues
Not all collagen supplements are equal in quality and the grade of collagen in supplements can vary dramatically. Collagen supplements can differ with respect to bioavailability (i.e. absorption rate into the body), and therefore the dietary collagen supplements taken may be less effective. Hydrolyzed collagen, already decomposed to smaller peptides, is in general well-perceived to be more bioavailable than nonspecific collagen. Nevertheless, it is not clear whether hydrolyzed collagen can actually be absorbed as effectively as claimed and the physiological effect of collagen it can have will vary from individual to individual.
In addition, the administration of collagen supplements (e.g. powders versus capsules versus drinks) could influence the extent of absorption. There has the potential that subjects would show more or less improvement from a certain delivery modality and none from another.
6. Expectations vs. Reality
One of the reasons why people may have the impression that collagen supplementation does not have an effect is because of disappointing expectations. Despite the potential advantages of collagen supplements, they are not the ultimate solution for ageing skin, osteoarthritis or other diseases. The benefits which collagen supplementation can provide may be quite modest and will likely only be noticeable with continued use for a number of years.
Also, it should be concluded that collagen supplements by themself are not sufficient to overcome complex conditions such as chronic joint pain or severe skin aging. A unified healthy lifestyle, obtaining from, balanced feeding habits, physical exercise, adequate quantities of water and sun protection, is required to bring long-term results.
7. Individual Variability
The human body is idiosyncratic and is also a different subject of response to collagen supplementation. Even if some individuals have reported improvements in skin smoothness, hair growth or joint function, others may have not seen any change at all. Disparity in treatment response is attributable to genetics and general health, diet and lifestyle.
In addition, there may be some patients suffering from digestive disorders with impairment of collagen absorption or decreased responsiveness to collagen supplementation. I.e. since collagen supplementation may benefit some but not all, it may not benefit all.
What Can You Do Instead?
If you are following collagen supplements and not seeing the results you'd like, there are several alternatives that you might consider that can stimulate collagen production, enhance general skin function and joint health:
Improve Your Diet: By consuming high amounts of collagen-building nutrients such as vitamin C (citrus, bell peppers and berries), zinc (nuts, seeds and whole grains) and copper (shellfish, seeds, and beans), it is possible for the body to optimize its production of collagen.
Stay Hydrated: Adequate hydration is important for the elasticity of the skin and the health of the musculoskeletal system. Consuming sufficient amount of water together through the course of a day can ensure your body keeps its balanced natural levels of collagen.
Use Topical Collagen Products: Although ingestion of collagen does not seem to directly lead to an improvement in skin appearance, application of topical collagen containing products (e.g. creams, serums) may contribute to a transient amelioration of skin appearance by delivering hydration and enhancing the function of the skin barrier.
Exercise Regularly: Moderate to intense physical exercise, including both strength training and aerobic exercise, can increase circulation, enhance collagen production and protect joint function.
Consider Alternative Supplements: When collagen supplements fail to lift the problem then other supplements vitamin C, hyaluronic acid and omega 3 fatty acid may prove to be useful for skin and joint health.
Conclusion: Why Collagen Supplements Don’t Work
Despite the rising popularity of collagen supplements in the past several years, the scientific evidence supporting their effectiveness remains weak and there are many variables that could explain the fact that the supplements do not perform as they should. Collagen is broken down in vitro (hydrolysis), collagen synthesis is an intricate multifactorial phenotype which requires a number of nutriments and the response to collagen supplementation is variable among individuals. Additionally, most collagen supplements have multiple forms of collagen, which may be unsuitable for some medical conditions.
If you’re considering collagen supplements, it’s important to manage your expectations and understand that they may not provide the miraculous results promised by marketers. A holistic view to health, which includes also a balanced diet, the intake of fluids and adequate physical activity, is able to effectively contribute to the natural production of collagen and to the general wellbeing.
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