There is a big buzz around collagen drinks and supplements, as celebrities and influencers tout the miraculous advantages for skin, hair and nails. Since collagen provides vital support for these tissues in our bodies, evidently consuming collagen can result in lush locks and a youthful glow. But what does science say?
What is collagen?
Collagen is a very important structural protein in our tissues. It is present in skin, hair, nails, tendons, cartilage and bones. Collagen works with other substances, similar to hyaluronic acid and elastin, to take care of skin elasticity, volume and moisture. It also helps make proteins like keratin that make up skin, hair and nails.
Our bodies naturally produce collagen using amino acids from protein-rich or collagen-rich foods similar to bone broth, meat, and fish. But aging, sun damage, smoking and alcohol consumption all reduce collagen production.
Collagen drinks and supplements often contain collagen from quite a lot of sources, similar to fish, cattle, pork, or chicken. Typically, they contain peptides, short chains of amino acids that help make essential proteins within the body, including collagen and keratin itself.
What does science say about collagen drinks and supplements?
Research on the skin includes:
- Oh Review and analysis Of the 19 studies published in International Journal of DermatologyThere were a complete of 1,125 participants. Those who used collagen supplements saw improvements in skin firmness, suppleness, and moisture content, with wrinkles appearing less outstanding. This sounds promising, nevertheless it's not clear if this skin improvement was actually brought on by collagen. Most trials used commercially available supplements that contained greater than collagen: vitamins, minerals, antioxidants, coenzyme Q10hyaluronic acid, and chondroitin sulfate were included as additional ingredients.
- Just a few randomized, controlled trials (see Here And Here) shows that taking collagen supplements with high concentrations of the peptides prolhydroxyproline and hydroxyprolglycine can improve skin moisture, elasticity, wrinkles, and roughness. But larger, high-quality studies are needed to find out whether commercially available products are helpful and protected to make use of long-term.
Hardly any evidence supports using collagen to grow hair and nails. toddler A 2017 study of 25 people Brittle nails found that taking 2.5 grams of collagen day by day for twenty-four weeks improved brittleness and nail growth. However, this small study didn't have a placebo control group to match with the group receiving collagen supplements.
There have been no studies in humans examining the advantages of collagen supplementation for hair. Currently, no clinical evidence supports marketing claims that collagen supplements or drinks can improve hair growth, shine, volume, and thickness.
Should You Try Collagen Supplements or Drinks?
At this time, there shouldn't be enough evidence that taking collagen pills or drinking collagen drinks will make a difference to skin, hair or nails. Our bodies cannot absorb collagen in its full form. To enter the bloodstream, it have to be broken down into peptides in order that it might probably be absorbed through the intestine.
These peptides might be further broken down into constructing blocks that make proteins like keratin that help form skin, hair and nails. Or peptides can form collagen that accumulates in other parts of the body, similar to cartilage, bone, muscle, or tendon. So far, no human studies have definitively proven that the collagen you're taking orally will find yourself in your skin, hair, or nails.
If your goal is to enhance skin texture and elasticity and reduce wrinkles, you're higher off specializing in sun protection and using topical retinoids. Extensive research has already shown that these measures are effective.
If you select to try collagen supplements or drinks, review the ingredient list and protein profile. Avoid supplements with too many additives or fillers. Products with high amounts of prol-hydroxyproline and hydroxyprolglycine are higher at reducing wrinkles and improving skin hydration.
Consult your doctor before starting any latest complement. People that suffer from gout or other medical conditions that require them to limit protein mustn't devour collagen supplements or drinks.
The bottom line
Large-scale trials evaluating the advantages of oral collagen supplements for skin and hair health aren't available. If you're concerned about thinning or weak hair, brittle nails, or keeping skin smooth and healthy, seek advice from your doctor or dermatologist for advice on a spread of options.
It can even help:
- Follow a healthy lifestyle and eat a balanced eating regimen that features protein-rich foods.
- If you smoke, quit.
- Limit alcohol to 2 or fewer drinks a day for men or one or fewer drinks a day for ladies.
- Apply sunscreen day by day and remember to reapply every two hours.
- Wear wide-brimmed or UV-protective hats and clothing whenever you're spending lots of time within the sun.
Follow Payal Patel on Twitter. @PayalPatelMD
Follow Maryanne Makredes Senna on Twitter. @HairWithDrMare