Collagen Supplements: Health Hack or Hype?

It seems like collagen supplements are popping up everywhere, in the form of protein powders, snack bars and more. They make lofty claims – to improve your elasticity and hydration in your skin, diminish joint pain and even strengthen your bones.

But do collagen supplements actually provide those benefits? Or is this another case of a viral supplement craze run amok?

What is Collagen?

Collagen comprises about one third of all the protein in your body, making it the most common type of protein you have. It is a type of tissue that connects other tissues, and is a major component of bone, skin, tendons, muscles and cartilage. Collagen helps make those tissues able to stretch, which makes it an especially critical component of skin and cartilage. There are 28 types of collagen; these five are the most common:

• Type I makes up about 90 percent of your body's collagen, and provides structure to your skin, bones, tendons and ligaments.
• Type II supports the elastic cartilage in your joints.
• Type III is found in arteries, muscles and organs.
• Type IV supports skin hydration and elasticity.
• Type V is found in the corneas in your eyes and some layers of your skin.

Your body produces collagen naturally, but the amount diminishes as you age. Signs of decreased collagen include many conditions we associate with aging – wrinkled or sagging skin, painful or stiff joints, weakened or shrinking muscles and more. A diet high in sugar and refined carbohydrates (like those found in bagels chips and white rice), overexposure to ultraviolet light and smoking can also collagen deficiency.

Do Collagen Supplements Work?

A recent study determined that a combination of marine-sourced hydrolyzed collagen and vitamin C can improve skin hydration and elasticity, as well as overall scalp and hair health. But beyond their benefits for your skin, the existing research on collagen supplements has yet to provide evidence to prove many manufacturers' other claims.

But you can increase your body's collagen levels by eating foods that contain the vitamins and minerals needed for collagen production. These include fruits and vegetables and foods rich in protein, vitamin C, zinc and whole grains.

Hype or Health Hack?

Although there is no conclusive evidence that collagen supplements improve your health, there are many steps you can take to improve your body's collagen levels and production. These include eating a balanced diet, wearing sunscreen when you go outside and doing your best to control stress. Like EvergreenHealth's Amy Reuter, RD, said about pre- and probiotic sodas, "food first," and supplements work well only in addition to a healthy diet and lifestyle.