Collagen Supplements – Are They Worth It?

Collagen – it’s the ever-present buzzword that invades the minds of beauty gurus, health experts, and all who pursue the path of attaining soft and supple skin. Collagen is a protein that is key in skin’s support structure. Therefore, it plays a crucial role in skin’s integrity, firmness, elasticity, and overall functioning. Despite its vital role, the aging process triggers the progressive decline of collagen in the body which leads to the weakening of skin and the development of wrinkles. As today’s beauty standards value younger-looking skin, it is no wonder that this protein is sought after by so many people.

Collagen Supplements: Are they worth it?

In recent years, collagen supplements have gained popularity as our busy lifestyles encourage us to search for the quickest and easiest solution to our problems. While these products are good sources of collagen, it is important to consider current research literature before emptying our wallets.

The effectiveness of collagen supplements on skin is a relatively new topic in the field of dermatology, but there is compelling evidence to suggest that oral supplementation has benefits. In the research community, the “hydrolysate” form of collagen is claimed to be the most effective substance due its ability to improve skin moisture and elasticity.

By introducing collagen’s building blocks into the bloodstream, hydrolysate supplements increase our body’s natural production of collagen. However, while the benefits of collagen supplements are desired by many, clinical studies claim that vegan and vegetarian populations experience the greatest effects due to their low collagen diets. Currently, scientific evidence to support a specific dose of collagen remains to be discovered.

We have heard a lot about collagen but are there alternatives to improve skin’s elasticity and moisture?

In the recent literature, there are several alternatives to collagen that can provide similar benefits. Here are some other options that can improve our skin:

1.  Aloe Sterols

Consumption of aloe vera plant sterols have been shown to increase skin elasticity and moisture, even in sun damaged skin. When aloe sterols are consumed every day they have a positive effect on the skin. They can be consumed in a pill, powder form, or the aloe vera drink.

2. Collagen Combined with Antioxidants

When collagen is combined with some sort of antioxidant, the increase in skin elasticity is amplified. More specifically, marine life collagen combined with skin targeting antioxidants such as coenzyme Q, luteolin, and selenium have been shown to increase moisture, elasticity, and turn back the biological age of the skin.

One of the most powerful antioxidants is astaxanthin, which is only found in microalgae. When combined with collagen hydrolysate, it improves skin elasticity. These both can be found in supplement form but astaxanthin is also present in fish, especially sockeye salmon.

There is currently no evidence comparing the effectiveness of collagen combined with an antioxidant, compared with collagen alone. It seems like the combination results in more significant changes to the skin when implemented regularly.

As you can see, there is more than one way to improve the way our skin looks. For those of you that are not interested in supplements, it is beneficial to know that there are options other than pill supplements to delay the process of skin aging.

 

Pearl and Christine’s Opinions

Pearl:

There is a lot of literature and research out there and it is not always valid or reliable, so it is important to critically think about what you read on the internet. The research above is from reliable sources. Personally, I like to promote the consumption of foods over supplements, so finding alternatives like the ones mentioned above was reassuring. I would encourage all of you to try some of the alternatives to collagen supplements and see if they work for you.

Christine:  

Although there are many exaggerated claims surrounding the topics of collagen supplements, there is also a lot of promising, bona fide research pointing towards the benefits. Since the greatest effects are found in populations with low collagen, it’s worthwhile to move your attention away from supplements and more towards optimizing your own body’s collagen-making machinery. In other words, it’s better to focus on getting adequate amounts of protein from your diet. If you are keen on taking supplements, I would recommend talking with your go-to medical professional prior to starting a supplement routine.

 

Kristen:

A big “Thank you” to students Christine and Pearl for reading the literature and co-writing this post. Being 40-something, I’m very interested in these results. I certainly will continue to eat sockeye salmon (my favourite salmon). I’ll give collagen and aloe vera supplements a try for a couple of months to see if I can notice a difference in my skin. I echo Christine’s advice about making sure that you talk with a health professional who knows your health history before taking any supplements.

By: Kristen Yarker, MSc, RD and UBC Dietetics students Pearl and Christine

 

Kristen Yarker, MSc, RD
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