4 things you need to know about collagen supplements

There’s so much buzz/noise lately with collagen products on the market. A couple things with this: marketing & marketing. I’ve spent years in corporate marketing and product management. I’m not saying that everyone out there is lying. What I’m saying is that sometimes you’re led to believe that you should buy something that you don’t need. Collagen supplementation is one of these phenoms lately. So, let’s examine this a bit.

Collagen Supplementation

What we’re lead to understand is that as we age, we start producing less collagen and our skin that could once bounce back becomes wrinkly, less elastic, thinner and drier. Sadly, we’re on a downward trend around the age of 30.

With less collagen, we have less plumpness or structure to our skin tone. We notice it on the face, maybe the backs of our arms…and the list goes on.

First cosmetic creams began to appear on the market with collagen as a “key” ingredient. Dermatologists were puzzled by this, as collagen isn’t found on the skin’s surface, and unsure how a topical application of collagen would be absorbed into the deeper layers of the skin. Not to mention that collagen fibres are too large to permeate through the top layers and into the skin’s deepest layers. (1)

Next, we started to see dietary supplements labelled “collagen peptides” or “hydrolyzed collagen” pop into the marketplace. These nutrition supplements generally contain amino acids, perhaps some vitamins and minerals such as vitamin C, zinc, biotin were added into the formula. (1) They’re generally sourced from animal connective tissue along with the fortifcication of said nutrients. Which brings me to the top four reasons you can save your money and skip the “collagen aisle”.

1. Collagen supplements are more than just collagen

Supplementary, or complementary, additions to collagen formulas tend to be known contributors to healthier skin. In fact, in my sleuthing I came across a randomized, placebo-controlled clinical trial that looked at individuals supplementing with collagen. In this particular trial, the collagen was accompanied by acerola fruit extract, and nutrients such as vitamin C, zinc, biotin, and a native vitamin E complex (2). In conclusion, the group taking the supplement during the trial period experienced “significant improvement” in their skin relative to the placebo group. But wait, the supplement was more than just collage, it contained vitamin C, zinc, biotin and vitamin E. Vitamins C & E have antioxidant effects and are effective in reducing oxidative damage to the skin. (3)

Vitamin C is essential to collagen synthesis, and without adequate intake, synthesis could become inhibited.

Zinc and biotin are also known to improve skin quality individually. So, a dietary supplement that incorporated collagen along with vitamin C and other micronutrients should be examined further. In the clinical trial mentioned above, what actually caused the significant improvement in skin tone? Collagen supplementation does not provide its users with a complete protein source and may in fact be blended with additional varieties of proteins.(4) Without isolating the collagen, what actually contributes to the results in any of these studies?

2. collagen supplement & human-subject studies are few-and-far-between

When we’re seeking evidence, on skin health, wouldn’t it make sense to base conclusions on the impact a trial has on human health? I stand firm against any animal testing and try to not reference any animal studies where possible. And where something sneaks in, I tend to find it to be inconclusive or the study includes a majority of human based trials. If you’re interested in learning more about research animals, please reach out.

A little more on animal research

There’s a ton of support from credible professionals that we don’t need a bunny or a beagle to prove that something isn’t safe for humans. We have more than enough evidence to prove its adequacy or inadequacy for human use.

I encourage you to read more about what happens in your own backyard. Here’s a viewpoint from Animal Alliance of Canada.

Oh, and the beagle in the photo? She is a retired research animal. Sailor has a tattoo in her ear bearing her number at the lab. We’ll never know what she’s endured as the University will not disclose any information to us. However, she struggles with seizures and lives a life with her condition and medications now. But also a life filled with LOVE ❤️ .

Further to the ethics, human studies regarding collagen supplementation are lacking. Collagen supplements are loaded with ingredients we already know to improve skin health are included in the formulations. This along with a health concern that collagen bears, including unacceptable concentrations of heavy metals as the collagen is derived from animal sources.(1) This leads to how a consumer product can be detrimental to human health.

As animal-derived collagen supplements are largely sourced from factory-farmed animals.

Lastly, most studies have largely been funded by industries that stand to gain from positive test results. In other words, there’s more conflict of interest in studies trying to boast collagen consumption is a good thing than there are unbiased studies out there. It’s increasingly difficult to sift through the disguises that studies my present us with. Until there’s clear evidence that animal-based collagen supplementation can stand on its own two feet in a unbiased human clinical trial, I’ll challenge it.

3. Factory farming can mean bioaccumulation of heavy metals, toxins, micro plastics and more

We have factories within us that can produce all sorts of wonderful things. Collagen is one them. Foods rich in collagen are full of connective tissue or skin & bones. These usually include tougher cuts of beef. But, remember high intake of red meat is not healthy, nor sustainable for the environment. The bones and skin of fish also contain some collagen - but again, we are faced with unsustainable factory farming and the contamination of heavy metals. Coldwater fish have a higher bioaccumulation of toxicity and heavy metals due to their increased body fat.

Animal-based collagen supplements tend to be sources from the connective tissue of cows or fish.

New evidence is showing us that animal products (including meat and dairy) are containing micro plastics. The water and feed given to agricultural animals may contain micro-plastics, intentionally or not. As well, the plastic containers, styrofoam and plastic wrap may also leach plastics into the animal products. As a result, these toxic micro plastics can make their way into collagen products. (5)

Antibiotics and hormones are often administered to the farmed animals in order to manage and increase production. Avoiding extraneous antibiotic exposure via an animal-based diet is one clear way to enjoy a healthy microbiome with the optimal bacteria in your body. Hormones we’ll save for another day.

Bone broth is packaged as a gelatine-source product meant to promote collagen intake. However, there’s not accounting for how much collagen you’ll consume based on how it’s processed and its source. The scant amount of minerals and protein obtained from bone broth hardly seems worth the risk of taking on added heavy metals, exposure to antibiotics, toxins and hormones. In fact, studies have revealed that lead and cadmium were present in bone broth made entirely from chicken, both homemade and commercially produced. While the amounts of heavy metals were small, consuming these products regularly and ignoring a healthy more balanced diet can lead to accumulation of these toxic metals.

4. what about vegan collagen supplements?

Yes, vegan collagen-boosting supplements do exist. But they are not collagen substitutes. In fact, these boosters simply amplify your body’s synthesis of collagen. Formulations generally contain vitamins B6, C, E, biotin, and zinc. All known to help improve skin tone. Consider this a multi-vitamin/mineral targeted specifically at collagen production.

As we age, we do start to slow down our collagen “factories” and the storage of collagen. That’s when we start to experience the sagging, thinner skin, wrinkels and hair loss. Aging is a normal part of life and ensuring you’re including enough (and a variety of) plant-based protein in your diet, (4) along with vitamin C (strawberries, kiwi, broccoli, red peppers, tomatoes), zinc (legumes, soy, nuts, seeds, whole grains) and vitamin E (Brazil nuts, mango, avocado, red peppers) is the best starting point.

Ideally, we’re eating a diverse diet rich in fruits, vegetables, whole grains, legumes, nuts and seeds. But, I do understand that sometimes we all need a little boost. If you’re thinking of adding a supplement to your diet, be sure you have a thorough discussion with your health practitioner regarding your lifestyle, needs, diet and any current medications and supplements you are taking. When sourcing a supplement, look at fillers, ingredients and ensure you’re finding the source to be organic and sustainable.

If you’d like to discuss collagen and supplements more, be sure to book your free strategy call today and we can discuss your health goals further.

Sources:

(1) Collagen. (2021, May 26). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/collagen/

(2) Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study. Nutrients, 11(10), 2494. https://doi.org/10.3390/nu11102494

(3) (N.d.). Nih.gov. Retrieved February 22, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/

(4) Deane, C. S., Bass, J. J., Crossland, H., Phillips, B. E., & Atherton, P. J. (2020). Animal, plant, collagen and blended dietary proteins: Effects on musculoskeletal outcomes. Nutrients, 12(9), 2670. https://doi.org/10.3390/nu12092670

(5) Carrington, D. (2022, July 8). Microplastics detected in meat, milk and blood of farm animals. The Guardian. https://www.theguardian.com/environment/2022/jul/08/microplastics-detected-in-meat-milk-and-blood-of-farm-animals