Oral collagen is the new fad, but is it real or fake?
The said benefits of taking collagen are suggested to be:
anti-aging
bone strengthening
improving cognitive function
combats cellulite
aiding in exercise recovery and protein synthesis
However, is it just the nutritional industry’s new fad or is it here to stay?
Firstly, what is collagen? Collagen is a protein that is found naturally within our bodies and charged with the duty of providing the necessary structure to our skin and aiding in the clotting of blood. It is undoubtedly the glue that holds us together.
Anti-aging:
According to an article by Jerome Asserin, Elian Lati, Toshiaki Shioya & Janne Prawitt ‘The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo‐controlled clinical trials’ stipulates that:
Taking Collagen peptides orally significantly increased the ability for the skin to hydrate itself.
After 4 weeks of use, the density of the collagen within the skin drastically improved.
The degeneration of the “dermal collagen network” decreased.
The studies of the Ex Vivo experiment concluded that these collagen peptides assisted the body in producing collagen again naturally.
Asserin et al. proposes that the skin reveals underlying issues within our body, and that it projects these issues onto the skin. The study concludes that the regular intake of 5-10g of collagen over some time provides more moisture to the skin and thereby delivering desired anti-ageing effects. The lack of collagen in the body deters the ability for the skin to adequately moisturise itself therefore contributing to the wrinkling process, we all fear…
Along with anti-aging effects it also helps overall health of our nails, hair and joints.
The collagen peptides firm and strengthen the skin therefore combating the effects of cellulite. A large majority of women have cellulite and go through various levels and procedures to remove it. This unfortunately is based on how social media portrays “perfect”. We should love every part of ourselves. The bumps, folds, curves and imperfections, you should feel beautiful in your own skin.
However, there is a study conducted by Michael Schunk, Vivian Zague, Steffen Oesser & Ehrhardt Proksh ‘Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology’ discusses the benefits of collagen and the skin’ acknowledges that 85% of women have cellulite, and go through many forms of treatment for it. The study found that a daily dose of collagen benefits overall:
Firmness of your skin
The elasticity within your skin
Schunk et al study found in their control group a dosage of 2.5g of collagen peptides assists:
Affected moderate cases of cellulite
Decrease the look of “waviness” in the thigh
Strengthens the skin
Improves the overall appearance of the skin
What About Brain Function?
A study was conducted in 2019 by Seiko Koizumi, Naoki Inoue, Fumihito Sugihara & Michiya Igase ‘Effects of Collagen Hydrolysates on Human Brain Structure and Cognitive Function: A Pilot Clinical Study’ suggests that the consumption of 5gs of collagen powder over 4 weeks resulted in the participants:
Having a better score with regards to their recall of word lists from their memory
Having obtained a higher score in their Standard verbal paired tests
Suggesting that taking collagen daily changes brain structure and opts for better cognitive language function.
How does it affect the gains? All those Brains needs some Brawn
Collagen production naturally slows in the body around the age of 25, impacting the ability to naturally retain muscle mass (which aids in the speed of your metabolism, ie: how fast you burn calories!). More muscle mass means higher motab!
A study by Clifford, T., Ventress, M., Allerton, D.M. et al. ‘The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial’ examines the effects of collagen as a dietary supplement in their controlled study of men post-workout.
The study concluded noticeable differences in the acceleration in which the performance of the participant's muscle power recovered and aided in the recovery of their muscle soreness.
The best way to take Collagen?
The Happy Being Co, has various means - whether it is in the form of vanilla porridge or cocoa flavour to Chai. It is as simple as adding a few tablespoons to your cup of coffee, tea or glass of water every day.
An interesting article by Yu Iwasaki & Yuki Tage et al ‘Effect of Co-Ingestion of Collagen Peptides with Yogurt on Blood Absorption of Short Chain Hydroxyproline Peptides’ shows that there is a benefit in the digestion of collagen peptides with yogurt.
Side effects?
There are none! Out of all the studies conducted with collagen, none of the receptions of the study had any side effects. A dream right!
It looks like Collagen isn’t just the new fad, it should be here to stay, and everybody should be taking this anti-ageing formula.
Cites:
Asserin, Jérome, et al. "The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo‐controlled clinical trials." Journal of cosmetic dermatology 14.4 (2015): 291-301.
Clifford, Tom, et al. "The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial." Amino acids 51.4 (2019): 691-704.
Iwasaki, Yu, et al. "Effect of Co-Ingestion of Collagen Peptides with Yogurt on Blood Absorption of Short Chain Hydroxyproline Peptides." Applied Sciences 10.12 (2020): 4066.
Koizumi, Seiko, et al. "Effects of Collagen Hydrolysates on Human Brain Structure and Cognitive Function: A Pilot Clinical Study." Nutrients 12.1 (2020): 50.
Schunck, Michael, et al. "Dietary supplementation with specific collagen peptides has a body mass index-dependent beneficial effect on cellulite morphology." Journal of medicinal food 18.12 (2015): 1340-1348.