Do a quick scroll through Instagram, and chances are you’ll see a slew
of wellness and fitness personalities touting the benefits of collagen
peptide powder and adding it to their smoothies.Antiaging Powder
So what exactly is collagen and why are some people clamoring for
it?“Collagen is a structural protein made up of amino acids that's found
naturally in the connective tissue of our bodies, such as our skin,
hair, muscles, bones and even blood vessels,” Keri Gans, registered
dietitian nutritionist and author of The Small Change Diet, tells Yahoo
Lifestyle. “It is essentially the ‘glue’ that holds our body together,
enables us to move and find stability.”
Adds Joshua Zeichner, MD, director of cosmetic and clinical research in
Mount Sinai Hospital’s department of dermatology, “Collagen is the main
protein in our skin that provides structure and support.”And it’s that
structure and support that plays a role in keeping skin looking smooth,
firm, and wrinkle-free. But collagen production slows down as we age,
which is why many people are turning to consuming collagen peptides
(also known as hydrolyzed collagen) in the hopes that the supplements
will reverse or at least stave off skin aging.
“The hope for ingestible collagen is that it helps strengthen our skin
to improve the appearance of fine lines and wrinkles, as well as enhance
skin texture,” Zeichner tells Yahoo Lifestyle.
But does consuming collagen powder actually do anything? Possibly.“The
true benefit of ingestible collagen is unclear,” says Zeichner. “Since
collagen is a large molecule, it is broken down by our gut into smaller
pieces. The smaller pieces and individual amino acids may serve as
building blocks for new collagen production. I look at ingestible
collagen similar to the way I look at eating a high-protein meal.”
Adds Gans: “Many individuals believe the numerous health claims in
regards to collagen. There are claims that it can reduce constipation,
improve gut health, improve sleep, decrease anxiety, reduce joint pain,
eliminate food cravings and has anti-aging properties.”
What are the benefits?
Although more research is needed, there are some studies that have
looked into collagen supplements’ potential benefits — particularly for
easing joint pain. “Some preliminary research suggests collagen
supplements may help reduce knee pain among people with osteoarthritis,
and help reduce joint deterioration in athletes,” says Gans.
While it’s no fountain of youth, there is some good news for people who
are consuming collagen hoping to improve their skin and hair. “One small
study revealed collagen supplements improved skin elasticity, but
didn't do any more than a placebo to improve skin moisture and
evaporation,” says Gans. A 2019 review of several studies showed that
collagen supplements increase skin elasticity and hydration.
It may also help with brittle, fragile nails. A small 2017 study in the
Journal of Cosmetic Dermatology found that consuming collagen peptides
daily for 24 weeks helped prevent nail breakage, increase nail growth,
and improved the appearance of brittle nails.
How safe is it?
Collagen supplements are considered safe for the most part — as Zeichner
puts it: “The only harm is to your pocketbook, as many of the collagen
powders are pricey.” However, it’s important to read up on the source of
the supplement’s main ingredient. The collagen found in supplements is
typically sourced from cow (bovine) hides, as well as chicken cartilage,
but in some cases they can be made from fish or eggs, which can be
dangerous for people with those food allergies.
“As with any supplement, one should read the label closely to make sure
it doesn’t include any allergens that they are sensitive to,” suggests
Gans. “Also, if on any medications a person should discuss with their
doctor or a registered dietitian before implementing in their daily
diet.”
If you’re interested in trying collagen peptides powder, your best bet
is to stick with a well-known brand, such as Vital Proteins. As Gans
points out: “Like all supplements, collagen is not closely regulated by
the Food and Drug Administration — therefore, one should choose
nationally-recognized brands or store brands from a retailer they trust.
Consumers can also look for a seal from a third-party certifier, such
as NSF International, UL or USP.” You may also want to start with
unflavored collagen peptide powder, which you can add to smoothies, as
well as hot and cold beverages like coffee, without altering the flavor.
