Supplementing with collagen has become increasingly popular in recent years, with brands claiming that it promotes nail, skin, and hair health. However, there is no strong evidence behind these claims.
However some research Collagen supplementation has been shown to increase skin elasticity and improve wrinkles, but confusion in study design, lack of objective microscopic evidence, or direct funding from those selling the products has limited the data. It is often ambiguous. No studies have proven that supplements prevent wrinkles.
Collagen supplements appear to be safe. But I am generally wary of unnecessary or ineffective supplements. So instead, backed by better evidence, he recommends spending your money on two products: sunscreen and retinoids.
The best thing you can do for healthy skin is to wear sunscreen every day. Retinoids, compounds derived from vitamin A, have been shown to block collagen breakdown at a molecular level while promoting collagen production, and can improve many aspects of skin wrinkles, texture, and elasticity. It has been proven. the study.
“These two have the most robust data and are relatively easy and inexpensive to perform,” Temitayo Ogunleye, an associate professor of clinical dermatology at Penn Medicine, said in an email interview.
How is collagen absorbed by the body?
Collagen supplements are made by extracting protein from animal tissues such as cow bones and fish skin. Collagen is available in powders and tablets, as well as protein bars, coffee creamers, and topical creams.
My two cents: If you’re going to go for it, at least avoid the latter.
Topical creams do not penetrate the deeper layers of the skin where collagen is needed. An ingested powder or tablet is theoretically more likely to reach that layer if it is absorbed from the intestines into the bloodstream. But it’s not that simple.
Hydrolyzed collagen is a term often seen on the labels of popular supplements. When collagen is hydrolyzed, a process in which its chemical bonds are broken down, the resulting products are broken down into small fragments or peptides. easier for the body to absorb superior to the sturdy and large triple helix structure of intact collagen.
However, collagen is not absorbed as a whole molecule. It is naturally broken down into other peptides during digestion.
We cannot control what happens next. These peptides can rearrange and be directed to other parts of the body, forming proteins that are completely different from the original collagen. In other words, we have no way to claim that they are specifically reformed into collagen at the site of unwanted crow’s feet wrinkles.
Are collagen supplements backed by science?
Several Clinical trials and meta-analysis Those containing collagen supplements appear to be tentatively positive in terms of skin benefits. However, it is difficult to conclude that a specific collagen supplement is to blame.
“Many of the studies have utilized supplements that contain other ingredients, so it’s difficult to pinpoint which ingredients are contributing to the perceived changes,” Ogunleye said. “There is also a lack of standardization to measure improvement.”
Most of the research has been conducted only on women, and there is no good data on the effects of supplements on people with darker skin. (Aging on darker skin tones may show up as discoloration rather than wrinkles.)
No serious adverse events occurred reported in recent literature We see hundreds of patients.
Can collagen supplements help joint health?
some (but not all) Randomized Placebo Controlled Trial Researchers have found that collagen supplements improve symptoms in patients with osteoarthritis, where joint cartilage deteriorates. However, this study has limitations, such as its connection to industry and the short period of time. If you have joint pain, talk to your health care provider about your symptoms and stronger evidence-backed treatments, such as exercise.
How can I support collagen production in my skin?
Retinoids are not suitable for everyone. In some cases, it can cause redness and irritation to the skin. Other beneficial ways to improve collagen production include:
- Use sunscreen. Natasha Atanasková-Mesinkowska, associate director of dermatology clinical research at the University of California, Irvine, said young people, such as those in their 20s who are trying to be proactive, may be promoting collagen supplements on social media. said that the emphasis should still be on sunscreen.lead author of review article About collagen supplementation.
- Avoid smoking and pollution. Deep skin biopsies reveal that smoking is associated with symptoms such as: collagen production slows down The enzymes that break it down increase.Air pollution particulate matter may be generated similar results Cause of premature aging of the skin.
- Get a beautiful sleep. It has long been proven that sleep deprivation affects the appearance of your skin, and studies have shown that sleep deprivation affects the appearance of your skin. cause inflammatory changes It can indirectly affect collagen integrity.
What we want patients to know
Certain foods, especially bone broth and red meat, are rich in collagen and may seem like attractive alternatives for those seeking “natural” remedies. However, a diet high in red meat is not recommended for skin rejuvenation purposes. Because red meat is associated with many negative effects, including colon cancer.
Have a health question? Contact us askadoctor@washpost.com. Although we cannot offer personal medical advice, we may answer your questions in future columns.