Does collagen work?

Is collagen worth the money? Does it work? How about heavy metals - is it a concern? Here's what the science says.

It’s a $3+ billion industry, projected to be $6+ billion in 2025! Everyone seems to be jumping in, but the question is - should you?

Is it worth the steep price tag?

Are there side effects and downsides? (Possibly! Read on...)

What is collagen? Why do we need it?

As a group of proteins that is most abundant in our body, collagen can be found in our bones, skin, muscles, tendons, and cartilage. They make up the structure of connective tissue that supports our body and is responsible for our joints and skin elasticity. It is basically what is holding us together and gives us 'structure'. 

In fact, one-third of the protein in our body and two-thirds of our skin is made up of collagen. So, no questions about it, collagen IS essential, not just for beauty and youth, but also for our overall health. 

But do we need to be taking it in the form of a supplement? 

Here’s the truth. Our amazing body produces collagen naturally. When we eat protein in our food e.g. tofu, and legumes, our gut breaks down the protein into little building blocks called amino acids, these get absorbed into our bodies, and our bodies then use these to make collagen. To do this, our bodies need proline, glycine, lysine, and hydroxyproline as well as supportive nutrients such as vitamin C, zinc, copper, and manganese.

Collagen is also broken down - particularly by environmental stressors like UV damage (from the sun), smoking, environmental pollutants, stress, and inflammatory foods like refined sugar found in processed foods like snack bars, pastries, and beverages. 

Here's the kicker - many people are throwing money at collagen supplements when they are still doing the things listed above that break it down! 

This is like having a hole in your roof and putting a bucket under it instead of patching up and fixing the hole... get to the root cause and you'll save yourself a lot of money over time.

Collagen production also decreases with age, starting in our 20’s, which leads to wrinkles and dry skin, weakening of muscles, joint pains, and stiffness - and I have some tips below to help you support that production. 

What are collagen supplements?

Currently, most collagen supplements are sold in the form of collagen peptides (also referred to as hydrolyzed collagen or collagen hydrolysate) - these are broken-down collagen, and the idea is that when it’s broken down, it allows for better absorption. 

Most collagen peptides in the market are made from bovine (beef) or porcine (pork) sources. There are also some marine collagen supplements made from fish skin or scales. Currently, there are no vegan collagen supplements, but rather collagen boosters made using genetically modified yeast and bacteria and other nutrients intended to support the natural production of collagen in the body.

But, is there real scientific evidence to support the benefits these collagen supplements claim to offer?

What does science say?

Let's take a closer look: 

1. Skin health

This is a mixed bag, and up until more recently, the data was conflicting, with some small (mainly collagen company funded) studies showing benefits and others showing none, so I was of the opinion that the data is too weak to support its hefty price tag. Most of the positive data was found using a brand of collagen called Verisol - derived from pork. 

However, 2 systemic reviews (which look at a collection of studies) have shown some promise.