Tell us about collagen.
Type I collagen is the most prevalent type of collagen in the skin, and it helps give the skin its strength. When people experience significant sun damage, it can weaken their collagen fibers. Older individuals may bruise easily because these collagen fibers are weakened from chronic sun exposure. So, if you want to maintain healthy skin, the number one thing is sunscreen when you're outside.
However, there have been some small studies about taking collagen orally. It does depend on the type of collagen you’re taking, as collagen can be broken down in the gut. What they’re discussing is hydrolyzed collagen, which may be better absorbed.
What’s the evidence?
There is a paper that reviews 26 studies involving 1,721 people to see how hydrolyzed collagen affects skin hydration and elasticity. They measured these effects not by improved appearance, but by using laboratory measures of skin hydration and elasticity. With all 26 studies on collagen supplementation, there was only a modest improvement in both hydration and elasticity. They found that fish-sourced collagen was the most effective, and all the studies were short-term, with patients taking collagen for either four, eight or 12 weeks.
Is there anyone who should avoid consuming hydrolyzed collagen powder?
All collagen comes from animal sources, such as chicken, pork, beef or fish. According to this meta-analysis, fish sources of collagen are the most beneficial. So, check the label on your collagen supplement as collagen may not align with your dietary choices, especially if you’re vegetarian, vegan, or kosher.
Also, it’s important to know of potential side effects of collagen supplementation. Side effects could include bloating, abdominal discomfort or fullness. And, you should consider how pure the sources of collagen are and purchase from reputable suppliers to avoid contaminants
One interesting aspect is U.S. regulation regarding supplements. They require good manufacturing practices, but in general, they don't regulate the claims or labeling of supplements.
How should people approach skin care advice they find on social media platforms?
Well, I think a lot of people get their skin care advice online, and that's not always a good thing. It's funny that they would take skin care advice from a random influencer with no medical background. But I suppose that's how trends get started. I do believe you can find reliable information on Google. What's interesting now is that when I do Google searches, I get an AI summary.
So, AI is really going to influence the way we receive information, but it's not always correct. We need to go to verified sources. When I'm looking at the data for supplements or collagen and their effects on the skin, I look in peer-reviewed medical journals that have been vetted and published in the scientific literature.
So, what’s the bottom line? Is collagen powder a fad or fact?
There is limited data to support the long-term benefits of oral collagen supplementation. Is that enough to convince me to start taking it? No.
If you’re looking for the fountain of youth, it’s sunscreen, exercise and avoiding smoking.
