To supplement or not? Collagen and healthier ageing
Collagen is a crucial protein in the human body. It makes up 30% of our body’s total protein and is vital for maintaining the strength, structural integrity, and function of many tissues throughout our body, including skin, bones, tendons, and ligaments. In this blog we look at the role of collagen, the signs of collagen decline and explore how we can best take action to support our body’s natural protein as we age.
The types of collagen
Collagen is not a single substance with a single function. There are at least 28 different types of collagen, each with specialised roles and locations in the body. The majority of collagen belongs to five main types and about 90% is found in the following three:
- Type I: Found in skin, bones, tendons, ligaments, bones and teeth.
- Type II: Found in cartilage – the cushioning in our joints - and the jelly-like substance in our eyes.
- Type III: Found in skin, muscle, and blood vessels.
Collagen and ageing
Collagen is produced and maintained by connective tissue cells called fibroblasts. As we age, our collagen becomes fragmented and more loosely distributed, our fibroblast function becomes impaired, and collagen production slows. These processes lead to some of the more common signs of aging.
Signs of collagen decline
1. Wrinkles and Fine Lines: Decreased skin elasticity and firmness, causing wrinkles and sagging skin.
2. Thinning Skin: The skin becomes thinner and more fragile.
3. Joint Pain and Stiffness: The wear and tear on joints increase as cartilage degrades. This can lead to conditions like osteoarthritis.
4. Weakened muscles and stiff tendons or ligaments.
5. Bone density loss: Collagen is essential for bone strength, and its reduction can contribute to a brittling or softening of bones leading to conditions like osteoporosis and osteopenia.
6. Gut issues: Collagen is a crucial component of gut health, supporting digestive health by promoting the production of stomach acid, providing structural support for the cells in the intestinal lining, and helping reduce inflammation.
Collagen and menopause
Menopause can have a profound impact on collagen production as oestrogen levels decline, leading to decreased bone density, increased risk of osteoporosis, and joint issues.
Factors accelerating collagen loss
Lifestyle factors can speed up collagen loss and it is important we understand what these are to help us promote healthier ageing:
1. UV Radiation: Excessive sun exposure damages collagen fibres, causing them to unravel and accelerate their breakdown, leading to sun damage and wrinkles.
2. Smoking: The chemicals in cigarettes can damage collagen, reduce production, and impair its repair mechanisms, causing skin aging, wrinkles, and loss of elasticity.
3. Poor Diet: Ultra-processed diets high in sugar and lacking in nutrients, especially those required for collagen synthesis (like vitamin C), can hinder collagen production. Sugars cause collagen fibres to cross-link and tangle, making skin less elastic over time.
4. Stress: Chronic stress and elevated cortisol levels can negatively affect collagen production.
Many people are also turning to supplementation to counter these lifestyle factors and the process of ageing.
Collagen supplementation
It feels that every week there’s a new collagen supplement on the market. They come in various forms, each offering diverse benefits and suitability depending on preference and health need. Whilst most of these supplements contain types I, II, and III collagen, which account for most of the collagen found in your body, it can be almost impossible to know the good vs the bad and what’s the best one for you:
1. Hydrolysed collagen: Proteins broken down into smaller peptides, making them highly bioavailable and easily absorbed.
2. Collagen protein: Collagen peptides along with other protein sources like whey, casein, or plant-based proteins.
3. Collagen capsules/tablets: Formulas that offer convenience and ease of consumption.
4. Collagen liquid: Pre-mixed collagen formulas in liquid form.
5. Collagen beauty drinks: Blended supplements, combining collagen peptides with vitamins, minerals, and antioxidants for skin, hair, and nail health.
6. Bone broth collagen: Derived from simmered animal bones and connective tissues, providing collagen along with other nutrients found in bone broth.
7. Marine collagen: Derived from fish or other marine sources, offering collagen peptides with a different amino acid profile than bovine collagen (and considered a rich source of type 1 collagen)
8. Plant-Based collagen builders (vegan) : Containing ingredients like silica, vitamin C, amino acids, and other nutrients that support collagen synthesis in the body.
The vegan collagen myth
There is no such thing as a vegan collagen supplement! Many people are misled by claims of "vegan collagen” and it's important to remind ourselves that collagen comes from animals or is created in our body from amino acids.
As genetically modified vegan collagen isn’t quite available yet, many vegan collagen products are therefore better thought of as ‘boosters’ or ‘builders’ instead. These products contain ingredients that boost collagen production, like amino acids, ceramides, minerals (like copper), and antioxidants like vitamin C.
Supplementation uses & efficacy
With so much choice, promotion and hype, does collagen supplementation work? Well, the first point of note is that it depends on what you are using the collagen supplement for. Most research on collagen supplementation has been done on joint and skin health, and have been based on small studies (low numbers of participants). Here’s a brief overview of different studies to give insight and I can provide resources and more info on any of these if you want to read more deeply on these:
1. Skin Health: One of the most popular uses of collagen supplements is for skin health. A meta-study (a review of 19 studies of over 1000 participants) showed that hydrolysed collagen for 90 days was effective in reducing skin aging, improving elasticity, and hydration.
2. Healthier nails: One study in a group of women showed faster nail growth and fewer broken or chipped nails after only 4 weeks of daily collagen supplements.
3. Thicker hair: A single study of a group of women with thinning hair saw significant increases in their hair's quantity, scalp coverage, and thickness while taking daily collagen supplements.
4. Joint health: Collagen supplements may help by reducing inflammation and preserving cartilage. For example, one study showed taking 15 grams of vitamin C enriched collagen supplement one hour before exercise can reduce injury. We should note here vitamin C’s role as a vital nutrient in collagen production.
5. Bone health: One study looked at the effects of collagen supplements on bone mineral density (BMD) in postmenopausal women. Those who took 5 grams per day for a year had increases in BMD compared to those who took a placebo. Note this was a small study, focused on women with already low BMD.
The research suggests some positive benefits for skin elasticity, joint health, and bone density, especially in specific populations like postmenopausal women. However, many studies are small and funded by collagen manufacturers, which may introduce bias. These studies have also been with animal-derived collagen and the efficacy of plant-based collagen boosters still lacks solid data.
While collagen supplements are generally safe and well-tolerated, their efficacy varies. It is also important to note that collagen is classed as a food and is therefore not regulated as rigorously as nutrient supplements and care is needed particularly with those that come in blended formulas.
Ultimately, it's crucial to choose supplements from reputable companies and consult with healthcare professionals before starting any new regimen.
Conclusion
When it comes to collagen and ageing, while it is impossible to prevent all age-related collagen loss, you can help slow down the process. I would argue adopting a healthy diet and lifestyle, that encompasses nutrition, physical activity and lifestyle adjustments, is more effective and supported by stronger evidence.
Whilst the jury’s still out on supplementation for me, there is some positive evidence emerging but more studies are needed. It is ultimately a personal decision and, if you can afford to give supplements a go (as many are not cheap) then it would also make sense you do your research, pick the right one for you and ensure you also look to diet and lifestyle collagen boosting hacks.
If you’d like more insight into a collagen supportive diet or more insight into supplements, get in touch!
SOURCES
https://www.healthline.com/nutrition/collagen#faq
https://www.livescience.com/does-vegan-collagen-actually-work
https://naturalforce.com/blogs/nutrition/collagen-differences-types-1-2-3
https://www.webmd.com/skin-problems-and-treatments/ss/slideshow-collagen-and-your-body