COLLAGEN SUPPLEMENTS: DO THEY REALLY WORK?
Collagen, a structural protein found in the skin, hair, nails, and connective tissues, has garnered significant attention in recent years due to its potential role in promoting youthful appearance and supporting joint health. The rising popularity of collagen supplements has led to an influx of products on the market. However, do collagen supplements really work? In this article, we will analyze the available scientific evidence and discuss the efficacy of collagen supplements.
Mechanism of Action
Collagen supplements are typically derived from animal sources, such as bovine, porcine, or marine origins, and are hydrolyzed into smaller peptides for better absorption (Song, Zhang, & Zhang, 2013). The proposed mechanism of action suggests that these peptides are absorbed by the gastrointestinal tract and distributed to target tissues, where they stimulate the production of collagen and other extracellular matrix components (Zdzieblik, Oesser, & Baumstark, 2015).
Skin Health
Several studies have investigated the effects of collagen supplements on skin health. In a double-blind, placebo-controlled trial, Proksch et al. (2014) found that daily supplementation with 2.5 grams of collagen peptides for eight weeks significantly improved skin elasticity and skin moisture in a group of women aged 35-55 years. Another study by Asserin et al. (2015) reported similar findings, demonstrating that daily intake of 10 grams of collagen peptides for 12 weeks led to a significant increase in skin hydration and a reduction in the fragmentation of the dermal collagen network.
Joint Health
Collagen supplementation has also been studied for its potential effects on joint health. A systematic review and meta-analysis by Pourhashem et al. (2018) examined the efficacy of collagen supplements in managing osteoarthritis and concluded that collagen hydrolysate was effective in improving pain and functionality in individuals with osteoarthritis. Furthermore, a randomized controlled trial by Clark et al. (2008) found that athletes who consumed 10 grams of collagen hydrolysate daily for 24 weeks experienced a significant reduction in joint pain during activity compared to a placebo group.
Hair and Nail Health
The evidence regarding collagen supplementation for hair and nail health is currently limited. A pilot study by Hexsel et al. (2017) reported that daily supplementation with 2.5 grams of collagen peptides for 24 weeks improved nail growth and reduced the frequency of nail breakage. However, there is a need for more research in this area to establish a clear relationship between collagen supplementation and hair and nail health.
The available scientific evidence suggests that collagen supplements may provide benefits for skin and joint health. These supplements have been shown to improve skin elasticity, hydration, and reduce joint pain in some studies. However, more research is needed to fully understand the role of collagen supplements in hair and nail health. Consumers should consult with a healthcare professional before incorporating collagen supplements into their routine, and it is important to remember that a balanced diet and a healthy lifestyle play a crucial role in maintaining overall health and well-being.
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References
Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology, 14(4), 291-301.
Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F. O., & Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology, 16(4), 520-526.
Pourhashem, Z., Babaei, M., Fazilati, M., & Rahimi, Z. (2018). Evaluation of the effect of collagen hydrolysate on osteoarthritis: A systematic review and meta-analysis of randomized controlled trials. Journal of Orthopaedics, Traumatology, and Sports Medicine, 1(1), 9-18.
Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacology and Physiology, 27(1), 47-55.
Song, H., Zhang, S., & Zhang, L. (2013). Preparation and characterization of essential amino acids from fish skin collagen hydrolysates. Food Science and Technology Research, 19(3), 525-529.
Zdzieblik, D., Oesser, S., & Baumstark, M. W. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. The British Journal of Nutrition, 114(8), 1237-1245.