Collagen Supplements: Benefits for Skin and Joints

Collagen: Is It Really Effective?

Collagen is one of the most widely accepted products on the market. And we really must consider whether it is as effective as they tell us or not.

The consumption of food supplements is becoming more and more frequent, especially since the pandemic, during which the sale of this type of product experienced a 75.4% growth in value compared to the same period of the previous year.

Collagen is available in many forms—powder, tablets, capsules, and ampoules—often combined with other substances such as vitamins and hyaluronic acid. The promised benefits are multiple:

• Improved joint and bone health

• Tissue regeneration

• Enhanced immune system

• Skin rejuvenation

But is collagen truly the panacea?

Let’s start at the beginning. Collagen is a protein, and like all proteins, it is made up of amino acids (its simplest fraction).

When we ingest collagen, our body breaks it down into amino acids—which are no longer collagen—so they can be used by the body. These amino acids later form new proteins, but nothing guarantees that they will return to being collagen.

Sources of Collagen

• Food also contains collagen; in fact, the one we find in the different presentations of supplements comes from the bones, skin and other tissues of food, although we can also find vegan formulas (which come from the manipulation of bacteria and yeasts)
• Meat, eggs, and fish contain collagen and amino acids that will be precursors to its formation.
• Of vital importance in collagen formation is the intake of foods rich in vitamin C, its precursor.
• Remember to add peppers, kiwi, strawberries and citrus to your diet.
• So if we want to improve our joint and bone health, all we have to do is improve our diet, add more vitamin C (from food, not supplements), exercise.
• And if it’s better strength (which will help strengthen your bones), rest. Properly and it will be the best supplementation you can receive.

What is collagen?

Collagen is a necessary protein for the body since “it is responsible for the support of skin tissues.

“It is present in all body tissues that act as a framework to support body posture (bones, tendons, ligaments, cartilage, muscles and skin)”, a pharmacist and expert in Nutrition.

In the case of the skin, ” collagen provides elasticity and firmness.Which is why it is essential to have young skin without wrinkles.

But not only does it help the skin, but it is also essential” to maintain the proper functioning of joints. And muscles.As it is responsible for the cohesion of muscle tissues .”

When Do We Begin to Lose Collagen?

We begin to lose collagen approximately from the age of 30, when its natural production decreases. There are also external factors that influence its degradation, such as:

• Excess sun exposure

• Tobacco use

• Alcohol consumption

• Lack of rest

• Excess sugar intake

Hydrolyzed collagen has shown beneficial effects on osteoarticular health and skin ageing. From the age of 25–30, human cells gradually lose their ability to synthesize collagen, and we lose about 1.5% of tissue collagen every year.

By the time we reach 45–50 years, the effects of collagen loss become more visible:

• Discomfort and joint pain (osteoarthritis)

• Loss of bone mass (osteoporosis)

• Wrinkles and dermal ageing

• Other age-related changes

The lost collagen is difficult to recover, since the body’s ability to produce it decreases with age, and regeneration through food is limited.

What can be done, starting from early life, is to support correct collagen production by ensuring proper intake of amino acids.

Collagen Formation and Supplements: Do They Really Work?

Protein Components and Natural Formation

Proteins are made up of amino acids, which are the building blocks essential for collagen production. To naturally activate collagen formation, it is important to consume foods rich in:

• Protein

• Vitamin C (citrus fruits, kiwi, strawberries, parsley)

• Vitamin A (carrots, peppers, paprika, basil, dried apricots)

Supplements: Yes or No?

Another option is taking oral collagen supplements. But how effective are they really? The truth is that there is still some controversy regarding their use.

However, studies do show beneficial effects, particularly with hydrolyzed collagen, which is obtained from different animal tissues such as:

• Skin

• Bones

• Cartilage

• Spines or scales

Sources include pigs, cattle, chickens, and fish.

Evidence of Effectiveness

One of the most complete analyses is the Review of the Beneficial Effects of Hydrolyzed Collagen Intake on Osteoarticular Health and Skin Ageing, carried out in Spain.

At the joint level, studies show that hydrolyzed collagen can:

• Reduce joint pain

• Improve mobility

• Enhance functionality

This makes it a beneficial therapeutic agent in long-term treatment of degenerative joint diseases (such as osteoarthritis).

1. Example: A 6-month clinical study with 250 patients over 50 years old with gonarthrosis showed significant pain reduction in the group taking 10 grams of hydrolyzed collagen daily compared to the placebo group.
2. Another 24-week study with 150 athletes of both sexes found improved joint pain and reduced risk of joint deterioration, alongside better physical performance.

At the skin level, clinical studies also confirm hydrolyzed collagen’s benefits:

• Improved hydration

• Increased elasticity

• Reduction of wrinkles

• Enhanced dermis and epidermis functionality

Who Can Use Collagen Supplements?

Experts recommend supplements in clinical situations such as:

• Overuse of collagenous tissues

• Overweight

• Menopause

• Trauma

• Burns or surgery

• Dermal or dental implants

• Aggressive oncological treatments

Supplements can support both skin and joint health, especially when combined with:

• A balanced, varied diet

• Daily sunscreen use

• Avoiding tobacco and alcohol

Conclusion

In any case, it is always necessary to consult a doctor to recommend the most appropriate treatment for each individual. This is crucial because, although hydrolyzed collagen supplements generally have no contraindications, some products may contain active ingredients that can trigger allergies.

It is also important to understand that treatment with hydrolyzed collagen is long-term. To notice its effects on the body, supplements must be taken consistently over extended periods.