Celebrity testimonials abound for pills, potions and creams that claim to make you look younger.
This time collagen supplements are in the spotlight, after Jennifer Aniston became the face of a wellness brand end of 2020 collagen campaign.
Although some research has revealed the benefits of collagen supplementation for certain aspects of skin health, buyer beware. The evidence is generally weak, with many studies claiming to find positive effects from collagen supplementation funded primarily by the industries that manufacture these products. Therefore, the results should be interpreted with caution.
When reading articles promoting these products, be especially wary of phrases such as “we may receive compensation for certain links to products and services”. These statements often mean that the publication has negotiated some sort of payment for featuring products in its editorial coverage. Therefore, what you read is not necessarily an independent evaluation of the product’s effectiveness.
Rather than spending lots of money on collagen supplements that promise to defy the signs of aging, smooth wrinkles and renew your skin, spend it on healthy foods. You’ll get better value in terms of long-term health and well-being.
What does science say?
Normal aging is associated with loss of connective tissue in the skin, leading to reduced elasticity and the development of wrinkles and folds.
A 2019 Review of Collagen Supplementsconducted by US university researchers, found that four of the five included studies reported some degree of improvement in certain skin variables.
This included improvements in: skin hydration and collagen density; hydration, wrinkles and skin elasticity; skin elasticity but not moisture content; and hydration, elasticity, wrinkles and roughness of the skin.
Across the studies, closer scrutiny of the methods by the reviewers revealed that many were judged to be of low methodological quality. The reviewers pointed out a number of limitations of the studies. These included that the supplements differed between trials, as did the types of people included in the studies, which means you can’t compare results between trials.
It was also unclear how the results translated into actual changes in the appearance of the skin and whether this was noticeable to other people.
The amino acids needed to make collagen can be found in other protein foods. There are no reliable evidence the amino acids in collagen supplements speed up the process by which the body makes collagen.
Additionally, most studies were fully or partially funded by cosmetic or supplement companies. This means that research results should be interpreted with caution, especially when the affiliation statement indicates that the study authors were also employed by the supplement manufacturer. Further high quality independent research studies are needed.
What is collagen and where does it come from?
collagen is the main structural protein of the skin and other connective tissues such as cartilage, bones, tendons and ligaments.
It has a triple helix structure. imagine three slinkies wrapped around each other, and that’s pretty much what collagen looks like.
The triple helix shape makes it very strong and flexible.
Vitamin C is essential for the chemical pathway that makes collagen in the body. Without adequate vitamin C, the collagen would be unstable, which means the coils would unwind and you would develop scurvy.
Before picking up a bottle of collagen supplements, you might want to ask yourself where it comes from. Rich sources of collagen include pig skin, bovine skin, pig and bovine bones, tendons and cartilage, chicken cartilage and fish scales.
Whole food is better value
A 2019 survey reports 37% of Australians spend up to AU$20 a month on cosmetics and personal care, with 26% spending between $21 and $50 and 15% spending between $51 and $200 per month.
A bottle of collagen supplements costs between around AU$15-20 and upwards of AU$100. Each capsule, or per serving, contains approximately between half a gram and five grams of collagen.
In comparison, you can get better value for money by eating protein-rich foods like meat, chicken, fish, eggs, milk, cheese, nuts, tofu, dried beans, and legumes. . This will provide the amino acids your body needs to make collagen.
Because collagen would be unstable without vitamin C, it is also important to eat foods rich in vitamin C regularly. Good sources include broccoli, Brussels sprouts, bell pepper, tomatoes, spinach, kiwi fruit, lemons and oranges.
Also, try to regularly eat foods high in other nutrients needed to help maintain healthy skin. This includes:
-
zinc, which is found in seafood, meat, chicken, dried beans and nuts. Inadequate zinc intake can lead to skin conditions, including acne and certain types of dermatitis.
-
vitamin A, from oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes. Vitamin A helps immature skin cells grow in a layer of mature skin that forms the body’s first protective layer. “Beta carotenefound in vegetables can be converted into vitamin A in the body. Good sources include pumpkin, carrots, and leafy green vegetables.
-
and foods rich in polyphenols. These are small chemicals found in vegetables, fruits, herbs and spices that help plants grow well or protect them from pathogens. Studies suggest that higher intakes are associated with slowing some of the skin damage caused by sun exposure.
If you are interested in quick, inexpensive and designed to help promote healthier skincheck out our Website No money, no timethat we developed at Newcastle University.
