Does collagen powder actually work?
Key Points
- Our bodies naturally produce less collagen as we age.
- Collagen supplements are currently popular, and early research suggests they may help with skin elasticity and joint health.
- If in doubt, speak to your health professional if you’re considering trying collagen supplements.
Thinking of trying collagen powder and wondering if it actually works? Well, the answer is a resounding maybe. Because it really depends on what you’re actually expecting it to do.
We asked Registered Pharmacist and Registered Nutritionist Sarah Gray for some insights into this popular supplement and its potential benefits.
Is collagen powder good for you?
There is some promising new evidence on the effects of hydrolyzed collagen supplementation on skin hydration and elasticity.
We know you just want an answer to the question, is collagen powder good for you? But first, we need to do a quick backstory.
With age, our bodies naturally make less collagen and we may lose 1-1.5% of collagen each year.
“The reason there's so much interest in collagen is it's the most abundant protein in the body. It’s basically food for your skin, joints and cartilage,” says Sarah.
Collagen supplements are everywhere right now, and with the products come a lot of claims – from skin health to joint mobility.
Sarah thinks the research is promising and is keen to see some more.
“There is some promising new evidence on the effects of hydrolyzed collagen supplementation on skin hydration and elasticity, as well as some well-researched papers and randomised controlled trials showing that collagen supplements may assist with joint mobility,” she says.
With age, our bodies naturally make less collagen and we may lose 1-1.5% of collagen each year.
Skin hydration and elasticity
Recent research showed that the supplementation of oral hydrolyzed collagen for 90 days may be effective in reducing skin aging, by reducing wrinkles and improving skin elasticity and hydration.
Stronger tendons and joints
The research on how collagen supplements may help support musculoskeletal health appear to be quite promising.
“Research shows collagen supplements may be helpful for your tendons, your joints and your cartilage because it helps them become stronger and more resilient,” says Sarah.
Where does collagen powder come from?
As we said before, collagen is made in the body. But the collagen you find in supplements is usually either bovine collagen (from cows) or marine collagen (from fish).
The benefits of bovine and marine collagen powder are pretty similar. There's a lot of research talking about how the two compare. Interestingly, what matters isn’t whether you choose bovine or marine, but that it’s the hydrolysed form.
“When the collagen supplement is hydrolysed, it means it's broken down, and that makes it easier to absorb,” Sarah explains.
Once absorbed, these broken-down collagen peptides may travel through the body and support natural collagen production.
Sarah says collagen supplements could help with skin elasticity and also joint mobility.
Is there vegan collagen?
Unfortunately, you can’t really get ‘vegan collagen’ as collagen is naturally only found in animals.
But there are vegan supplements available which are designed to help boost collagen production. However, there is limited scientific evidence to show how effective these plant-based collagen-boosting supplements are.
Remember how we mentioned collagen is a protein? Sarah explains that, “when you eat any source of protein in your diet, it breaks down to amino acids. And then those amino acids recombine in the body and form proteins.”
Sarah says that the vegan supplements appearing on the market contain the building blocks of collagen protein but not the protein itself.
What does the research tell us?
A guide to 8 of our favourite collagen powders
Although in its early stages, research into collagen powder is promising. Have you tried it yet?
So, does collagen powder work?
As we said, the research is promising with the latest study conducted showing the positive effects of oral supplementation of hydrolyzed collagen on skin ageing. Another study found that collagen could be absorbed intestinally and accumulate in cartilage, which is great news for those who are suffering from joint issues.
Interestingly, a 2008 study found athletes consuming collagen could reduce parameters – like pain – that have a negative impact on athletic performance.
In saying this, we also want to stress that collagen supplements are not likely to counteract certain lifestyle choices which are known to affect collagen production, including:
- smoking
- not getting enough sleep
- excess sun exposure
- drinking too much alcohol
- not getting enough exercise.
Now, onto your frequently asked collagen questions.
How many calories are in collagen powder on average?
Collagen powder does contain calories, unlike some other types of supplements. But most are quite low – somewhere between 20 and 100 calories per serve.
What’s the best time to take a collagen powder drink?
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Supplements for healthy hair and skin aren’t the only products that contain collagen. There’s also a range of active body collagens designed to be consumed within an hour of getting back from the gym. The goal is to help your body in repair. More research is needed to clarify if there is a perfect time to take a collagen supplement though.
Is collagen powder the same as gelatin?
Gelatin is made from collagen protein. Essentially, it’s a more processed form of collagen. So, while they are not exactly the same thing, they are very similar.
Does collagen cause bloating?
There’s a bit of chatter online regarding collagen powder and bloating. But according to Sarah, there's currently no evidence in any of the literature that says it causes bloating.
If you’re concerned, reach out to your health professional and have a chat about what’s right for you.
Can you use collagen powder topically?
Sarah says that there probably aren’t any benefits in applying collagen powder topically. “It’s not possible for collagen to penetrate the skin because collagen is a huge molecule that stays on the surface of the skin and can’t be absorbed.”
Instead, you could focus on finding a good skin hydration product for your skin type and consider investing in a moisturiser with SPF.
Find a good skin hydration product for your skin type.
The future of collagen is exciting
With all the preliminary findings looking promising, we’re excited to see how the research into collagen, and the various products, develop in the coming years.
In the meantime, be sure to speak to your health professional if you’re wondering if collagen powder is right for you.
Related:
- A guide to 8 of our favourite collagen powders
- The benefits of collagen powder for skin
- Can collagen provide gut health benefits?
Sarah Gray is both a Registered Pharmacist and Registered Nutritionist with a particular interest in health education and helping people to take small steps to big change in their health journey. So that’s what led Sarah to become Head of Health and Nutrition on the healthylife Advisory Panel.
Reviewed by the healthylife Advisory Board July 2022.