Collagen supplements have become increasingly popular in recent years, with claims that they can improve skin, hair, nails, joints, and more. But are these supplements all they’re cracked up to be? There are several reasons why you may want to think twice before adding collagen supplements to your routine.
What is Collagen?
Collagen is the most abundant protein in the human body, making up 75-80% of our skin and providing structure and elasticity. It is found in our bones, muscles, tendons, ligaments, blood vessels, and other connective tissues. Collagen production starts declining around age 25, leading to common signs of aging like wrinkles, sagging skin, and joint pain. This has led to the idea that taking collagen supplements can counteract these effects by boosting your natural collagen levels.
Do Collagen Supplements Work?
The evidence on whether collagen supplements are effective is mixed. Some studies have shown modest benefits for skin elasticity and moisture, nail growth, and joint pain relief. However, these studies often use collagen hydrolysate, a broken-down form of collagen that is more easily absorbed. Collagen hydrolysate is not the same as the collagen supplements typically marketed to consumers.
Most collagen supplements contain large collagen peptides that are unlikely to be absorbed intact. Instead, they will be broken down into individual amino acids before being utilized by the body. While amino acids are important, you can get them through food sources without needing to take a supplement. There is little evidence that typical collagen supplements provide any unique benefits over consuming amino acids from dietary protein.
Potential Drawbacks of Collagen Supplements
- May not contain the labeled amount of collagen
- Source is often unspecified or low quality
- Large peptides are poorly absorbed
- Expensive compared to dietary protein sources
- Can contain added sugars, artificial flavors, preservatives
- Risk of adverse effects like allergic reactions
- Lack of regulation and safety testing
Many collagen supplements contain much less collagen than advertised on the label. A ConsumerLab analysis found that some popular supplements contained only half of the listed amount. The source of the collagen is also important but often not disclosed. The cheapest collagen comes from hides and hooves of farm animals, while fish collagen may be better absorbed.
Healthier Ways to Boost Collagen
Instead of supplements, focus on collagen-boosting habits like:
- Eating foods rich in amino acids: meat, seafood, beans, eggs, dairy, soy
- Consuming vitamin C: citrus fruits, peppers, broccoli, kiwi
- doing high-intensity exercise to stimulate collagen synthesis
- Avoiding excessive sun exposure that breaks down collagen
- Quitting smoking and limiting alcohol which degrade collagen
- Getting adequate sleep to allow collagen production
You can also support your body’s natural collagen production by making sure you get enough protein in your diet, about 0.36 grams per pound of body weight daily.
Are Collagen Supplements Safe?
The safety of collagen supplements has not been extensively studied. However, there are some potential risks and side effects to be aware of:
Allergic Reactions
Collagen supplements may prompt allergic reactions in sensitive individuals, especially products derived from shellfish. Reactions can range from mild rashes to severe anaphylaxis. Many supplements lack allergy warnings.
Heavy Metal Accumulation
Collagen derived from animal parts like bones and skin may be contaminated with heavy metals like lead, arsenic, mercury, and cadmium. These metals can build up in the body over time and cause organ damage.
Rashes & Digestive Issues
Some users report rashes, upset stomach, or feelings of heaviness from collagen supplements. These effects may indicate an individual intolerance.
| Side Effect | Prevalence |
|---|---|
| Rash | Less than 5% |
| Nausea | Less than 3% |
| Diarrhea | Less than 3% |
| Constipation | Less than 3% |
| Heartburn | Less than 2% |
Potential Drug Interactions
Because collagen supplements may affect platelet aggregation and blood clotting, they could interact with blood-thinning medications like warfarin or NSAID pain relievers. Anyone on prescription medications should consult their doctor before taking collagen.
The Bottom Line on Collagen Supplements
Limited Evidence of Efficacy
Despite marketing claims, there is limited clinical evidence showing meaningful benefits of most collagen supplements. Any positive effects are small and may stem from amino acids rather than collagen. More rigorous, large-scale studies are needed.
No Regulatory Oversight
Collagen supplements are not regulated by the FDA. Product quality, source, and purity often fails to match claims. Routine third-party testing is recommended before purchasing a supplement.
Get Collagen from Diet Instead
Dietary sources of amino acids like meat, dairy, beans and vitamin C-rich fruits and vegetables can support your body’s natural collagen production for glowing skin, strong nails, and healthy joints. A balanced diet should provide sufficient protein building blocks without the need for supplements.
Conclusion
Collagen supplements have surged in popularity in recent years. However, the hype around these products has raced ahead of the science. There is currently little robust evidence that collagen supplements provide dramatic anti-aging effects. Any benefits for skin and joints may depend on using properly hydrolyzed collagen sources.
Most collagen supplements are poorly regulated and inconsistently absorbed. Users risk side effects like allergies, digestive upset, and contaminant exposure. Unknown drug interactions are also possible.
Rather than turning to supplements, consumers should focus on collagen-supporting lifestyle measures. A diet rich in amino acids and vitamin C, along with exercise, sleep, sun protection, and smoking cessation offers safer and more proven benefits for healthy collagen levels. Consult a healthcare provider before taking collagen supplements to ensure safety and efficacy.