WTF are collagen supplements anyway?
If you or anyone you know are taking these, you need to read this, ASAP
So… WTF is it?
I explain collagen here
Collagen supplements are made from animal proteins (usually fish, cows and - less frequently - pigs) that have been processed into powder or liquid form.
They are consumed as tablets, pre-made drinks or by dissolving the powder into liquid.
There is no such thing as ‘vegan’ collagen, even though some manufacturers will try to persuade you that there is.
How do you pronounce it?
*coughs*
“Cynical enterprise”
What’s the point of it? I mean, what does it actually do?
As covered here, collagen production is a really good idea. You miss your collagen desperately when it’s gone. And it does go.
Collagen supplements are advertised with the purported benefits that they can replace lost collagen in the body.
How does it work?
In short: there are no large-scale, clinically controlled independent studies performed that suggest that collagen supplements meaningfully increase collagen levels in the body.
The products purporting to specifically improve skin, hair and nails are particularly deceptive.
Clinical studies have not provided conclusive evidence that collagen supplements specifically improve skin hair and nails.
Collagen supplements also usually contain other, proven, skin-enhancing ingredients1.
In the few trials that exist - the majority of these are commissioned by collagen supplement manufacturers - there is little to no evidence that improvements to skin/hair/nails were as a direct result of the collagen in the products2.
It’s not possible to stimulate collagen production in targeted areas of the body through diet/supplements3. The body will send collagen wherever it thinks it’s most needed, so will invariably prioritise the joints, deeming that ease of movement is more important than wrinkle-prevention.
The body has its priorities straight. We should all listen to our bodies more.
And why would someone want it?
Because collagen supplement companies are REALLY GOOD at marketing.
It is a $4bn industry, projected to grow to $10bn by 2032.
And possibly because you’ve seen a glossy celebrity extolling the virtues of the supplement that they’re being paid to promote.
How much is it?
It is much more expensive and less effective than adding foods with proven collagen-boosting properties to your diet4.
You can, of course, spend your money however you like. But the return on your investment is poor if you’re buying and consuming supplements rather than eggs, leafy greens, bone broth or fish.
Has anyone I would have heard of talked about getting it?
Almost certainly. And they have almost certainly been paid to do so.
Have I had it?
I have fallen for this nonsense, yes 🤦♀️
And, look, there is some evidence that collagen supplements can improve joint health - albeit not as much as a collagen-boosting diet - so I don’t view it as having been a total waste of money, but I could have bought a lot of leafy greens with the £25 that the tablets cost me, and eating those would have had as much, if not more, effect on my joints.
I acknowledge that it did ABSOLUTELY NOTHING for my skin.
Would I have it?
I’ll keep an eye on research in this space, but collagen supplements are not on my shopping list for the foreseeable.
Should you have it?
Anything that promotes collagen generation in the body is an EXCELLENT idea.
Current evidence is that collagen supplements do not promote collagen generation.
Current evidence is also that you’re far better off eating a diet that has collagen-boosting properties.
If you’ve previously baulked at bone broth because of Gwyneth5, you may be doing yourself out of a good time.
If you’re in the UK, my fantastically talented friend Ros runs a bone broth6 company that you do not need to be a slightly unhinged A-list celeb to enjoy.
Anything else I think you should know?
I think I’ve made my position clear, but…
The manufacture of collagen supplements is also killing the rainforests.
If you’re bragging about your eco credentials AND taking these, you’ll need to stop doing one of those things if you want to stay off Santa’s Naughty List.
Reminder that any cosmetic work undertaken should be in accordance with The 6 rules of cosmetic work. Here they are, in case you missed them the first time…
e.g. Vitamin C, biotin or zinc, amongst others
If you Google this, you may find that there are many pages contradicting my statement. If you actually read the underlying studies, you’ll find that one or all of these apply:
a) the trials were for tiny sample sizes (fewer than 50 people taking the supplement)
b) the participants, not clinicians, evaluated the effects
c) the benefits are much lower than the headline number - it’s usually something like 45% improvement for the 3 participants who don’t drink, smoke or go outdoors that isn’t replicated across other participants with different lifestyles.
d) many studies are for supplements that contain a blend of skincare ingredients. In those tests, they typically don’t include a control group of participants who were *only* given collagen during the trial.
This is one at random, they’re all flavours of this. (This study also links to other claims that have the same issues that I’ve listed above)
Boosting collagen production in specific, targeted areas is possible with non-surgical procedures, just not through diet
Not least because you usually have to take between 3-6 tablets A DAY to get the manufacturer-recommended dose, so that little pot of 30 tablets will not last long…
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Not an ad, obvs. But I realised when writing this: I KNOW SOMEONE WHO MAKES AMAZING BONE BROTH, so it felt weird not to mention it.
Oh - and it seemed like such a good idea. What about LED face masks for promoting collagen?