One of the most popular supplemental products on the market this year is collagen powder. Collagen is the most abundant protein found in the body, making up a large portion of our skin – over 70%. It is also present in our bones, tendons, and connective tissue. It is abundant in proline and glycine, two amino acids that support repair in our bones, tendons, and joints. Overall, collagen is required for maintaining our skin elasticity, moisture content, and overall youthfulness of skin tone, as well as providing thin protective barriers around some of our organs, including the kidneys.

As we age (and especially after menopause), we break down collagen more quickly, thus developing the appearance of drier skin, wrinkles, and less skin elasticity, along with weakened joint cartilage. This is a completely normal process, and not something that necessarily needs to be fixed by supplementing with collagen. However, collagen is also being studied for its clinical benefits in easing symptoms of arthritis and osteoarthritis, support in wound healing, and connective tissue health. Much of this clinical research is just emerging, and people today are most likely to supplement with collagen powders for the supposed “anti-aging” benefits for their skin.

Is collagen worth supplementing with, and if so, what are the real benefits?

The Benefits of Collagen

As mentioned above, our natural production of collagen is an essential protein that helps form connective tissue throughout the entire body – from the bones to the skin. It maintains our joint flexibility and skin elasticity. In addition, our regular internal supply of natural collagen promotes healthy, hydrated, smooth skin. The naturally occurring collagen protein is rather large, fibrous, and hard (1). For the most part, collagen proteins outside of the body are too large to be absorbed through the skin via topical products. Thus, there has been recent popularity in supplemental powdered collagen peptides that can be consumed orally. Collagen peptides are also known as hydrolyzed collagen peptides, meaning they have been broken down into smaller molecules making them more absorbable.

The touted benefits of supplemental collagen range from younger, firmer-looking skin, to extra hydrated and youthful skin tone and elasticity. Supplemental collagen can also be taken as a bioavailable dietary source of extra protein. Current research does support the following benefits of supplementing with collagen peptides:

• Improved body composition and increased muscle strength when combined with resistance training (2).
• Therapeutic dietary support in the management of osteoarthritis (3, 6).
• Improving wound healing and skin aging (4).
• Increasing skin elasticity, hydration, and dermal collagen density (4).
• May reduce visible signs of skin aging (5).
• May reduce activity-related joint pain in athletes (7).

More research is still needed to confirm the efficacy and safety of long term supplemental collagen use. These initial studies are promising, and overall it is becoming easier to consume extra collagen through our diets and via high-quality supplements.

Plant-based vs. Animal-based Collagen

One of the most common forms of dietary and supplemental collagen is from animal sources, specifically the hides and connective tissue in cows, which are usually discarded in the meat industry but are now being “upcycled” into collagen supplements. Collagen may also be sourced from fish. Animal-based collagen supplements closely mimic the structure and bioavailability of our own and are effective in “replacing” collagen in our own body. And, just like anything coming from the meat industry, it is susceptible to contamination from pesticides, herbicides, steroids, antibiotics, and glyphosates stored in the bones of conventionally-raised animals. However, the ease and bioavailable nature of high-quality animal-based collagen peptides make them the most common collagen available on the market today.

Plant-based collagen is a bit of a misnomer because plants do not specifically contain collagen. Some plants, however, do contain all the minerals and nutrients necessary to give our body the building blocks to make our own collagen. We require three things to make collagen from our diets: vitamin C, minerals, and complete proteins. Plants can provide some of these essential collagen-producing minerals, including silica, calcium, and magnesium, along with antioxidant-rich sources of vitamin C and proteins. The philosophy behind choosing a plant-based collagen supplement over an animal-based one is that plant-based collagen supplements encourage our bodies to continue producing our own internal supply of collagen, even as it decreases as we age.

Choosing the Right Collagen

When choosing an animal-derived collagen supplement look for brands that are USDA organic, non-GMO, cage-free, free-range, and antibiotic-free. Choose brands that are completely transparent about their collagen amino acid profile and specifically list proline, glycine, and hydroxyproline. These are often the more expensive brands, but they’re worth it. Two high- quality brands of animal-derived collagen peptides include Vital Proteins and Physician’s Choice. If you’re opting for a plant-based collagen supplement, look for sustainability sourced plants and herbs with no added sugars or unnatural flavors. Two quality brands include Amazing Grass and Anima Mundi Herbals.

Research seems to show that supplementing with collagen powder can be supportive of many of our internal systems and for connective tissue generation. The quality of your collagen supplement is really what matters, and neither plant-based or animal-based sources are better than the other as long as quality and sourcing are taken into consideration.

Resources

Collagen Structure and Stability
Collagen Peptide Supplementation and Improved Muscle Tone
Effectiveness of Collagen Peptides in the Management of Osteoarthritis
Oral Collagen Supplementation & Dermatological Applications
Oral Supplementation of Collagen and Skin Aging
Collagen Supplements and Modulating Knee Osteoarthritis Symptoms
Collagen Supplementation and Reduction of Joint Pain in Athletes