Can collagen supplements help improve skin and soothe joint pain? : NPR

Explorer Ponce de Leon famously traveled to Florida in search of the fountain of youth. But if you listen to social media influencers, he should probably head to extra pass to pick up some collagen.

“I’m over 40, and if I shave, I look like I’m in my 20s,” says Tiktok creator Shop By Jake. in one paid promotion. “People always ask me what do you do for your skin? I take collagen,” he says.

Claims about the health and beauty benefits of collagen supplements have become commonplace these days, especially on the Internet. But does the evidence back up the hype?

Claim

Collagen supplements can help promote healthy skin, hair, and nails, as well as stronger joints.

Theory

Collagen is the most abundance of protein in the body. It is found in skin, hair, nails, tendons, ligaments, cartilage and bones. This helps maintain the elasticity and volume of our skin. It is a structural protein, so it gives strength and integrity to our tissues and, among other things, keeps joints strong. But starting from the age of 20, the quantity and quality of collagen produced by our body decreases.

Factors likee UV radiation, smoking and exposure environmental pollutants could accelerate this decline. But this will happen regardless of age, which is why many people turn to collagen supplements.

Collagen supplements typically come in two main forms. Hydrolyzed Collagen Peptides It's essentially collagen broken down into smaller chains of amino acids to make them easier to absorb. They are obtained from animal sources such as fish, cattle, pigs or chicken. This is typically what is used in supplements aimed at improving skin, hair, and joint health.

“The theory is that if you swallow [a collagen supplement,] it passes through the gastrointestinal tract and is absorbed, and then theoretically goes to places where collagen production is maintained or increased,” says Dr. Lauren Sizeboard-certified dermatologist at Northwestern Medicine in Naperville, Illinois.

The second main form of the supplement is undenatured or native type II collagenwhich was not broken. It is obtained from chickens. Most of the collagen contained in cartilage is type II. Such supplements are thought to promote joint health by triggering the immune system to produce chemicals that suppress inflammation.

So what does the research say?

Proof

Let's start with the skin.

When it comes to skin health, there is research that shows collagen supplements work.

“There have been randomized controlled trials that have shown that after 8 to 12 weeks of taking collagen, things like wrinkle depth, skin elasticity, dermal thickness seem to improve,” says Dr. Marianna Macredes SennaAssociate Professor, Department of Dermatology, Harvard Medical School.

One meta-analysis of 19 studies published in 2021 found that compared to a placebo, people taking collagen supplements had better skin hydration, elasticity, and a reduction in wrinkles.

A second meta-analysis was published this year. They looked at 23 randomized controlled trials involving more than 1,400 patients taking collagen supplements for skin problems and also found significant improvements in the same areas after 90 days.

But Senna says those findings came with a big caveat: The studies that found the biggest improvements were of lower quality and funded by the supplement industry, she says.

“High-quality studies and non-industry-funded studies have not shown a significant association,” says Senna.

With that in mind, the evidence for collagen supplements for skin is mixed at best, says dermatologist Lauren Taglia. “As physician scientists, we would like to see research done on a large scale and independently,” she says.

It's a similar story with collagen supplements for joint health. Research has shown benefits – e.g. reducing pain in osteoarthritis.

But again, much of the research is funded by industry, so it can be difficult to identify potential bias, he says. Dr. David Felsonosteoarthritis researcher and professor at Boston University.

One systematic review found that most studies of collagen supplements for rheumatoid arthritis and osteoarthritis were of too low quality to determine whether they actually help. Some studies included in this review reported side effects such as worsening symptoms.

“When it comes to collagen, I don’t know what the right answer is,” Felson says. This could potentially help, but “there's no need to do large-scale studies here,” he says.

Bottom line

If you're looking for healthier skin, collagen supplements “may be helpful, but there's not a ton of compelling evidence to support them at this time,” Taglia says.

It's best to focus on things that have strong evidence, he says. Dr. Maya JonasAssistant Professor of Dermatology at The Ohio State University. This includes Using sunscreen and other sun protection products and use Vitamin A products such as retinolwhich have been clinically proven to stimulate collagen production. It is also important to keep your skin hydrated.

Lifestyle factors also matter, Jonas says. She recommends a diet rich in fruits and vegetables, which contain antioxidants such as vitamin C, and nuts and seeds, which are good sources of zinc and copper and help support collagen production.

“We always talk about diet, making sure patients eat a healthy, well-balanced Mediterranean diet and avoid alcohol, smoking and second-hand smoke,” Jonas says.

AND sleep a lot and exerciseadds Senna. Poor sleep and stress can damage the skinalthough exercise can improve blood flow to the skin and may help counteract loss of skin elasticity and thickness it comes with aging.

This is good not only for your skin, but also for your overall health.