Does collagen help with bones and skin?

Collagen, elastin, and hyaluronic acid are the primary components of the skin and play crucial roles in maintaining its structure and hydration. Collagen, a protein found in bones, ligaments, tendons, blood vessels, internal organs, and the deeper layers of our skin, contributes to volume and provides elasticity and strength. In the skin, collagen builds and repairs the structure of skin components, making it the most abundant connective tissue. It is responsible for the skin's strength and resilience.

As we age, collagen production decreases. Collagen breaks down over time, making it more challenging for the body to produce new collagen. Additionally, it becomes fragmented and less evenly distributed throughout the body. Regardless of age, the skin is constantly exposed to both internal factors such as genetics and external factors including UV radiation, smoking, alcohol consumption, certain cosmetic products, strenuous physical activity, air pollution, and poor nutrition (1,3).

Menopause

Estrogen plays a pivotal role in stimulating the production of collagen, elastin, and hyaluronic acid, crucial for maintaining the skin's plumpness and firmness. Conversely, progesterone promotes the production of sebum by the skin's oil glands, potentially causing skin swelling and affecting pore appearance through compression. Estrogen therapy has been shown to prevent a decrease in collagen levels and aids in skin hydration among postmenopausal women (2).

A Bit More About Collagen

Amino acids, the fundamental building blocks of protein, are responsible for the formation of collagen. Collagen protein constitutes approximately 30% of the protein content in our bodies. Specifically, the amino acids glycine, proline, and hydroxyproline combine to create collagen. This process requires sufficient levels of Vitamin C, Zinc, Copper, and Manganese (Magnesium). While researchers have identified 28 types of collagen in the human body, five types (Type I-V) are predominant. Type I collagen is prevalent in bones, ligaments, teeth, tendons, vasculature, lungs, and the heart, and it is particularly abundant in the skin (making up 85-90% of its composition)(1).  

How to prevent collagen breakdown

• Avoid smoking and alcohol

• Stay hydrated

• Avoid UV rays

• Avoid environmental pollutants

• Avoid excessive sugar

• Lack of sleep

Foods that promote collagen production include:

• Bone broth

• Fish, chicken and other meats

• Nuts and seeds

• Eggs

Meet Maggie!

Meet Maggie, a 47-year-old unmarried woman with two beloved dog companions. Her dynamic career and passion for outdoor adventures keep her constantly on the move. Maggie embraces a no-fuss approach to life, reflected in her simple skincare routine of face wash followed by SPF skin cream. However, Maggie has recently noticed changes in her skin, with signs of drooping and the emergence of wrinkles seemingly overnight. While she's taken steps like trying botox and fillers, Maggie is now eager to explore ways to improve her skin's health beyond cosmetic procedures. Can you relate to Maggie's journey?

Can You Supplement Collagen?

Research has demonstrated that supplementation with hydrolyzed collagen can effectively address skin aging concerns (3-7). Studies have shown benefits including a reduction in wrinkle formation, improved skin elasticity, hydration, and collagen content, as well as increased density and synthesis, all of which are factors associated with age-related skin damage (3). In a randomized controlled trial, participants who received collagen supplementation experienced significant improvements in skin hydration, roughness, elasticity, and density compared to those in the control group (3). Moreover, there is evidence suggesting that collagen supplementation may also help mitigate UV damage (7).

When selecting collagen supplements, they are typically derived from bovine (cow), porcine (pig), or chicken gelatins (derived from animal skin and bone extractions). Marine collagen sources, derived from invertebrates (without a spine) and fish, have also become available as an alternative. According to Sibilla et al. (8), hydrolyzed collagen offers advantages over native collagen as it is better digested, leading to enhanced absorption, distribution, and utilization in the body.

Collagen Type I is predominantly found in marine, porcine, and bovine collagen sources. Collagen Type II is derived from chicken and bovine collagen, while Collagen Type III can be obtained from porcine and bovine collagen.

How Long & How Much?

The long-term use and optimal dosage of collagen supplements have not been extensively researched to date. Campos's review of collagen research (3) revealed variations in treatment duration and dosage among studies involving women aged 30-60. Treatment durations ranged from 8 to 12 weeks, while daily doses varied from 1 to 10 grams.

What About Using Cream Instead of Supplements?

While using skin creams containing synthetic collagen may offer some benefits like creating a protective barrier and preventing moisture loss, they may not effectively increase collagen levels in your skin due to challenges in absorption caused by their chemical structure.

Considerations:

Long-term impacts of collagen supplementation beyond a 12-week period have not been thoroughly examined. Additionally, individuals with shellfish allergies or those sensitive to animal sources should be cautious due to potential health risks (1).

Since collagen supplements are not regulated by the FDA, there is no requirement for manufacturers to prove their efficacy or safety. If opting for these supplements, it's advisable to look for specific keywords in the ingredients such as collagen hydrolysate, hydrolyzed collagen, or collagen peptides.

The literature on short-term studies, suggests that collagen supplementation may benefit skin health by reducing wrinkles, enhancing elasticity, hydration, firmness, brightness, and decreasing pores, as well as promoting increased collagen synthesis density and skin content.

How Do You Know?

The results speak for themselves! If you consistently take collagen supplements for three to six months, you should observe improvements. These may include enhanced skin elasticity, reduced appearance of wrinkles and fine lines, and healthier, thicker hair. Before starting collagen supplementation, consider taking photos of your skin and keeping notes to track changes. Pay attention to other factors that may influence your skin's condition to accurately assess the impact of collagen supplementation.

References

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2. Shah MG, Maibach HI. Estrogen and skin. An overview. Am J Clin Dermatol. 2001;2(3):143-50. doi: 10.2165/00128071-200102030-00003. PMID: 11705091.; Shu YY, Maibach HI. Estrogen and skin: therapeutic options. Am J Clin Dermatol. 2011 Oct 1;12(5):297-311. doi: 10.2165/11589180-000000000-00000. PMID: 21714580.

3. Campos LD, Santos Junior VA, Pimentel JD, Carregã GLF, Cazarin CBB. Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon. 2023 Mar 28;9(4):e14961. doi: 10.1016/j.heliyon.2023.e14961. PMID: 37064452; PMCID: PMC10102402.

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