To believe the hype, collagen supplements are nothing short of the Fountain of Youth – in convenient powder form. Collagen is supposed to vanish wrinkles, improve skin elasticity, relieve arthritic pain, burn fat, build lean muscle, etc.
Is there any truth to this?
What is Collagen?
Collagen is the most abundant protein in the body. It is found in connective tissue, filling the space between organs, structures and cells. It is found in ligaments and tendons, helping anchor and attach tissues to bone. It’s even found in bone.
Because of its large size, collagen cannot be directly absorbed from our diet. Once in the stomach, it is broken down into smaller chains of amino acids – peptides – so it can be absorbed.
Most collagen supplements currently available consist of these collagen peptides.
While these peptides are absorbed from the gut, they’re not targeted to specific parts of the body, like wrinkled skin or joints. The body takes what it needs and uses it where and how it sees fit.
Do Collagen Supplements Work?
Some research studies suggest collagen peptides might have health benefits. The small number of subjects in the studies, however, casts doubt on the significance of their conclusions. Moreover, the studies have been funded by the supplements industry, raising concerns about conflicts of interest and their objectivity.
In the absence of reliable, independent data, it’s impossible to prove collagen supplements work – or that they provide benefits not readily obtained from other common dietary sources.
It’s possible that any purported benefit has more to do with the higher content of certain amino acids in collagen, than with some unique attributes of the peptides themselves. Our bodies work more efficiently when the materials needed for repair and maintenance are readily available. In someone whose diet is deficient, collagen supplements might be a source of much-needed building materials, not a panacea.
Which is to say, there is neither strong nor irrefutable evidence these supplements provide ANY benefit you can’t get from incorporating enough quality protein in your diet.
Are There Risks Associated with Collagen Supplements?
Nutritional supplements aren’t regulated like therapeutic drugs, so the risk of source contaminants in these products is very real. The presence in them of heavy metals, allergens, and even the agent that causes Mad Cow Diseaseremain concerns.
Given this, and the lack of convincing evidence collagen supplements work, is why we consider them a waste of money.
(Main photo by yarne fiten on Unsplash)