There is a lot of buzz around collagen these days especially when it comes to our skin. So, is it something we should be prioritising in our diet? Our nutritionist Libby ‘Lollipop’ has done the hard yards and looked at the latest research to equip you with everything you need to know.
What is collagen?
Collagen is a type of protein which makes up majority of the human skin. It is also found in many other parts of the body such as ligaments, connective tissue, tendons, and blood vessels. Did you know there are 28 different types of collagen? Type I collagen accounts for up to 90% of the collagen in our bodies.
How collagen may improve your skin health
There is a still a lot to learn but there appears to be a way in which collagen can directly affect our skin.
When collagen is consumed, it is digested and absorbed into the bloodstream. It is then broken down into smaller components which contain amino acids or building blocks. These components latch onto a certain type of skin cell and stimulate these cells to produce collagen, elastin, and hyaluronic acid. Collagen and elastin contribute to the elasticity of the skin which basically helps your skin’s ability to stretch and bounce back into place. Hyaluronic acid retains water and contributes to the hydration of our skin. This thereby explains how collagen may affect the look and feel of our skin (1).
As we age, collagen is not as easily produced in the body and therefore production slows down leading to signs of ageing such as sagging skin and wrinkles.
What does the evidence suggest?
There has been more and more published in recent years on collagen and skin health. A lot of this research has been funded by the collagen industry and this should be considered when interpreting the findings.
Multiple systematic reviews (a review of more than one study looking at the same outcomes) have now shown that when hydrolysed collagen is consumed (in supplement form) there is an increase in markers of skin elasticity and hydration when compared to groups who don’t consume hydrolysed collagen (2,3). However, there is a catch – as with most things, consistency is key. The studies found that there was a benefit to skin health (improved skin elasticity and hydration) when the supplements were taken consistently for more than 8 weeks (2).
Can I get collagen from food?
Yes, you can! Rich food sources include:
- Fish
- Shellfish
- Chicken
- Beef
- Bone broth
Vitamin C is also another nutrient which helps in the formation of connective tissue (collagen) (4).
Vitamin C rich foods include:
- Citrus fruits e.g., lemon, orange, grapefruit
- Broccoli
- Strawberries
- Potatoes
- Capsicum
What about collagen supplements?
Collagen can also be consumed in powder or capsule form and most collagen supplements contain hydrolysed collagen which means the collagen has been broken down to make it easier to absorb.
If in powder form, it may be added to smoothies, yoghurt or foods like porridge.
One of the key points to consider around taking a collagen supplement is that you need to consistently take it to see the benefit for your skin health. As mentioned above, studies have shown a greater benefit is seen when supplements are taken daily for more than 8 weeks (2).
As always, we recommend checking in with your health professional before taking any new supplements or medications to ensure all the ingredients contained are safe and suitable for your personal needs.
Watch out!
It’s important to note that collagen supplements are usually made from common food allergens such as fish, shellfish, and eggs. People with allergies to these foods should avoid collagen supplements made with these ingredients.
Skin health is more than just diet.
When it comes to the health of our skin there are many lifestyle factors beyond supplements that we need to take into consideration. These include the total quality of our diet, our level of sun exposure, our alcohol intake, amount of sleep, and hydration too.
An interesting area of research is how our gut microbiome can impact our skin health – called the gut-skin axis (5). Imbalances in our gut microbiota can lead to inflammation which can present issues with our skin (5). This demonstrates the importance of an overall healthy diet and lifestyle for optimal skin health.
Areas for further research
You’ll see a lot of products available for skin health with limited evidence and it is a billion-dollar industry! The great thing with collagen, is that it is showing promising evidence with consistency between studies around the benefit for skin health. This is definitely an exciting area of research to watch.
Collagen research isn’t just about skin health. Several clinical trials have examined collagen’s effects on osteoarthritis and joint health however more research is needed to understand how this applies to different people.
It is also important to note that all the research on collagen looks at supplement form and we don’t have research showing the same benefit of food-based sources.
References
- Al-Atif H (2022). Collagen Supplements for Aging and Wrinkles: A Paeadigm Shift in the Fields of Dermatology and Cosmetics. Cermatology Practical and Conceptual. 12(1). 10.5826/dpc.1201a18
- Huang P et al (2023). Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 15(9). 10.3390/nu15092080
- Dewi D et al (2023). Exploring the Impact of Hydroysed Collagen Oral Supplementation on Skin Rejuvenation: A Systematic Review and Meta-Analysis. Cureus. 15(12). 10.7759/cureus.50231
- Bechara N et al (2022). A Systematic Review on the Role of Vitamin C in Tissue Healing. Antioxidants. 11(8). https://doi.org/10.3390/antiox11081605
- De Pessemier Bet al. Gut-Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions. Microorganisms. 2021 Feb 11;9(2):353.
