Lately, it seems that whenever I open a magazine or scroll through Twitter or Instagram, I’m likely to see or read something about the health benefits of collagen. Whether it’s promoted as a powder to add to a smoothie or a cup of coffee, or as an oral supplement to aid in sleep, collagen is definitely making health-related headlines and invading menus and store shelves. Should it be? Here are the facts, as I see them:
1. What exactly is collagen?
Collagen is a structural protein made up of amino acids that’s found naturally in the connective tissue of our bodies. Connective tissue is in our skin, hair, muscles, bones and even blood vessels. Collagen, in fact, is considered the main component of connective tissue.
[See: 8 Foods for Healthy Hair.]
2. Where is it found?
While collagen does occur naturally in our bodies, its production starts to decline after around age 40. In order to make more collagen, our bodies use amino acids from the protein we consume when eating foods like beef, poultry and pork. Vitamin C, found in fruits and veggies, also helps with collagen production. Animal and fish bones contain actual collagen, which is why broth made from them is touted for being collagen-rich. Also, many companies are extracting collagen from these animal and fish bones to make oral supplements and powders. But keep in mind that it still isn’t clear whether the collagen we consume goes right to our connective tissues as collagen.
3. Are there any health benefits?
And that is the magic question! Some preliminary research suggests collagen supplements may help reduce knee pain among people with osteoarthritis, and help reduce joint deterioration in athletes. However, the claims that it can reduce constipation, improve gut health, improve sleep, decrease anxiety and keep cravings at bay are unsubstantiated at this time. As for skin benefits, one small study revealed collagen supplements improved skin elasticity, but didn’t do any more than a placebo to improve skin moisture and evaporation.
[See: Pharmacist-Recommended Vitamins and Supplements.]
4. Are there any dangers?
Studies that used either collagen hydrolysate or undenatured type II collagen didn’t turn up any side effects. However, there are a variety of supplements and powders on the market today, and they are all not created equal. Duffy McKay, senior vice president of scientific and regulatory affairs at the Council for Responsible Nutrition recommends looking for nationally-recognized brands or store brands from a retailer you trust. “Consumers can also look for a seal from a third-party certifier, such a NSF International, UL or USP, but they should keep in mind that the absence of a seal does not mean that a product is of poor quality,” he says. I also suggest discussing with your doctor or registered dietitian any supplements that you plan on taking, especially if you are on any medications.
[See: 8 Questions to Ask Your Pharmacist.]
5. What’s the bottom line?
Yes, there is some promising research on collagen, and I look forward to more. But as always, a well-balanced diet should come first. Consuming lots of fruits, veggies, healthy fats, whole grains, low-fat dairy and lean proteins are your best bets with keeping your body healthy. Getting sufficient sleep, reducing stress and exercising consistently are key to achieving many of the benefits collagen supplements claim to deliver, too. At the end of the day, whether you want to hop on this trendy bandwagon or not is up to you. I, for one, am sitting this one out — for now.
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5 Questions About Collagen — Answered originally appeared on usnews.com
