Everything you need to know about collagen

Every now and again, each of us will fall for a simple beauty tip or quick fix as sold by the beauty industry. Peelings, creams, masks, supplements – the perfect product is out there for every dent, every wrinkle and every blemish on our faces or bodies. Collagen supplements are no exception, touted as a fountain of youth in capsule or powder form. But what is collagen and what effect does it really have on your body?

Carmen Klammer is a nutritionist and runs a practice in Enns, Upper Austria, alongside her sister Jasmin Klammer. At the heart of her work is a holistic approach of nutritional counselling and personal training. She’s also been getting more and more questions about collagen in her day-to-day work.

A protein with potential – what exactly is collagen?

«Collagen makes up one third of our total protein mass, making it the most abundant protein in the human body,» Klammer explains. There are 28 types of collagen, with types 1 to 5 having the most important functions. Collagen binds water in the body, promoting the structure formation and stability of tissues and organs. «This is why collagen is so hyped in the beauty industry. Especially by women; it strengthens the connective tissue and is good for the skin in general. But just because you’ve turned 30 doesn't mean you have to take collagen every day to stay young,» says the nutritionist.

Collagen is present in our blood vessels, bones, tendon ligaments, cartilage and in the aforementioned connective tissue. The body can produce it itself, which is why you don’t actually need to take supplements. The caveat: as you get older, collagen synthesis, i.e. your body’s own production of collagen, decreases. «This is comparable to bone density, which also peaks in your mid-20s to early 30s and then declines,» Klammer says. In addition, factors such as stress, nicotine, alcohol or an unhealthy diet further inhibit the production and absorption of collagen. «A smoker will eventually look significantly older than a non-smoker because nicotine negatively affects collagen synthesis,» says the nutritionist.

Collagen in our diet – how reliable is our dietary intake?

Although collagen is produced by the body itself, you also absorb it through food. It’s found almost exclusively in animal proteins in meat, fish, eggs or bone broth. Vegan collagen doesn’t exist, but you can get all the necessary amino acids your body needs to make the protein through a vegan diet or supplements.

Collagen supplements are typically made from beef bone, but unusual ingredients can also be used. «Some collagen supplements are made from jellyfish. Because they don’t have a nervous system, they’re often considered a plant-based alternative,» Klammer explains. In addition, the supplements – be it as a shake or capsule – are often mixed with other micronutrients such as zinc and vitamin C. These help the body to absorb collagen and themselves also have positive effects on the skin and the body’s own wound healing.

Health benefits and the recommended intake of collagen supplements

There isn’t yet sufficient research on the positive health benefits of taking collagen supplements. «There have been no large-scale studies on the effects of collagen. Smaller studies with a limited number of participants have shown a positive effect of the supplements. However, we can’t conclude from this that everyone needs to supplement their collagen after a certain age,» says Carmen Klammer. There are also hardly any recommendations on intake and usage. Dosage recommendations vary from 2.5 grammes to 10 grammes of collagen a day.

«What we do know is that as women go through menopause, the risk of osteoporosis increases because bone density decreases,» the expert continues. «Collagen, alongside calcium and vitamin C, can be used to counteract this risk.» If you decide to take collagen, be it as a cream, shake or capsule, you should do so continually for at least eight to twelve weeks; this is roughly how long it takes for any positive effects to come in. «You can’t overdose on collagen. But here, too, there’s a lack of airtight studies,» says Klammer.

What to look out for when buying collagen supplements

There are plenty of collagen supplements out there available from many manufacturers. A brief online search may leave you feeling overwhelmed by the sheer number of options. There’s one key tip to choosing supplements: «The most important thing is that you feel comfortable with where the collagen comes from,» says Klammer. Because the preparations are made from animal proteins, it’s advisable to look for certified organic manufacturers in Europe.

Pure advertising or essential dietary supplement – which is it?

There’s a lot of marketing around collagen. What collagen capsules are actually capable of hasn’t yet been sufficiently studied. However, according to Klammer, supplementing with collagen isn’t unsuitable or dangerous for anyone. Still, she does say, «As a matter of principle, you should discuss supplementation with your doctor if you’re part of an at-risk group. This includes if you have chronic illness, are pregnant or taking other medications.»

The big question with collagen is: what do I expect from it? Many people take vitamin supplements, hoping for an immediate effect on fitness and health. It’s no different with collagen; advertising plays on our desire for healthy, young and wrinkle-free skin. «In general, each person should do a rundown of their lifestyle: do I smoke or drink a lot of alcohol? Do I exercise enough? There’s a lot you can do before reaching for a dietary supplement.»