This month, I wasn’t quite sure which topic to write on. To make things easier for myself, I decided to focus on one of the most frequently asked questions I have received recently. It is to do with oral collagen supplements. This also coincided with my observation that several dermatology clinics specialising in aesthetics and cosmetology have recently sprung up in my neighbourhood. It reassured me that skin health and collagen supplementation would be a relevant and worthwhile discussion. Oral collagen supplements are undoubtedly among the most popular supplements today, so here we are.
To be honest, I started out as a sceptic when it came to oral collagen. However, after reviewing multiple meta-analyses and systematic reviews published over the past few years, I have had to reconsider my stance—at least to some extent. The evidence so far suggests that both short-term (six weeks) and long-term (12 weeks or more) supplementation has shown some beneficial effects on the skin. Let’s take a closer look.
Understanding Collagen and Its Role in the Body
Collagen is an integral part of our body—it is a type of protein found wherever there is connective tissue, including cartilage, ligaments, tendons, muscles, skin, bones, and even our eyes. Given that collagen is naturally present in the body, what explains the sudden surge in demand for collagen supplements?
The answer lies in our growing focus on anti-aging therapies. Collagen production and breakdown are continuous processes throughout our lifetime. However, from our 20s onward, collagen production begins to slow down while its breakdown accelerates, leading to a net loss. This double whammy—reduced production and increased degradation—causes collagen levels to decline faster than they are replenished. This is why supplementing collagen seems like a logical step.
Collagen, in its natural form, is a large molecule that is difficult to digest and absorb. To improve its bioavailability, collagen supplements are sold in a hydrolysed form, meaning they are broken down into smaller protein chains called peptides or amino acids, making them easier for the body to absorb.
How Do Oral Collagen Supplements Work?
Many people assume that ingesting a collagen supplement means it gets directly deposited into the skin—but that’s not how it works. Instead, oral collagen supplements act as signalling molecules, stimulating the body to produce more collagen on its own. Additionally, they promote the production of hyaluronic acid, which plays a crucial role in maintaining skin hydration and suppleness.
Beyond beauty, studies on wound healing have shown encouraging results, suggesting that collagen supplements can improve skin functionality. However, when it comes to their effects on hair and nails, some scepticism remains. This is because hair and nails do not contain collagen—they are primarily made up of keratin. However, collagen supplements contain amino acids like proline, a key component of keratin, which means they may still have an indirect role in improving hair and nail health.
Unanswered Questions and Considerations
While the benefits of collagen supplementation for skin, hair, and nails are not without merit, there are still several unanswered questions. These include concerns about its bioavailability, potential contamination with heavy metals, and the ideal dosage.
Collagen supplements are derived from animal sources, with marine (fish) and bovine collagen considered higher quality compared to other sources. While these supplements are generally regarded as safe, some people report gastrointestinal disturbances after consumption. Additionally, pregnant and lactating women are advised to avoid collagen supplements, as their effects in these stages have not been studied sufficiently.
Dietary Sources of Collagen and Skin Protection
Although this article focuses on supplements, dietary choices play an equally important role in maintaining collagen levels. Essential antioxidant vitamins, such as Vitamin C from fresh fruits and vegetables and Vitamin E from seeds and nuts, support collagen synthesis. Biotin, found in eggs, also contributes to skin, hair, and nail health.
One of the most common questions I receive is: What is a good natural source of collagen that can be made at home? The answer is bone broth. A well-prepared bone broth is an excellent natural source of collagen, providing an alternative to store-bought supplements.
Finally, while supplementation and nutrition are important, protecting the skin from UV radiation should not be overlooked. Sun exposure accelerates collagen breakdown, so preventing UV-induced skin damage is just as crucial as replenishing collagen levels.
Final Thoughts
Collagen supplements have gained immense popularity, and while the evidence supporting their benefits is promising, many aspects still require further research. For those considering supplementation, choosing a high-quality source, being mindful of potential side effects, and supporting collagen production through a balanced diet and sun protection are essential. Like with all supplements, an individualised approach is key—what works for one person may not work for another.
Neelanja Singh
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Ms. Neelanjana Singh, Nutrition Consultant & Author |
