Are Collagen Supplements Safe to Consume?

Collagen is the most commonly found protein in the human body. It is a structural protein that binds tissues and cells together and helps them maintain their shape, and is found abundantly in our bones, muscles, tendons, teeth and most importantly in our skin. In fact, 75 percent of our skin’s dry weight is purely made up of collagen. As we grow older, our body starts producing less and less of this structural protein, which can lead to several health-related problems like premature skin ageing and even serious issues like arthritis. But this can easily be avoided by consuming more collagen-rich foods, cutting back on collagen-depleting behaviours like excessive smoking and of course, investing in the right supplements.

Natural sources of collagen

Before we talk about supplements, let’s have a look at the commonly available food items that are a rich source of collagen. Look out for the following:

Proline: Commonly found in egg whites, dairy products, wheat germ, mushroom, cabbage and asparagus.

Copper: Found in lentils, sesame seeds, cocoa powder and cashews.

Vitamin C: Available in all citrus fruits, bell peppers, gooseberries (amla), guavas, broccoli etc.

Amino acids: Since protein is mainly made up of amino acids, foods like meat and poultry are rich in natural collagen. Vegan alternatives include tofu and legumes.

Health Benefits of Collagen Supplements

1. Collagen supplementation can reduce chances of arthritis 

According to research by Dr Kristine L Clark, Department of Nutrition and Sports Nutrition for Athletics, Penn State University, Pennsylvania, USA, a group of athletes who, for six months, took a hydrolysed collagen supplement—basically collagen proteins that have been broken down into easily digestible amino acids—experienced less joint pain during activity and at rest. Similar studies have linked collagen supplements to lower rates of back pain or reduced knee pain among people with osteoarthritis.

2. They promote healthy skin and increase skin elasticity

Since our skin is mainly made up of collagen, healthy supplementation can significantly help improve its quality. A study conducted by Dr Ehrhardt Proksch, Department of Dermatology, University of Kiel, Germany, found out that oral supplementation of specific collagen peptides has beneficial effects on human skin. In other words, collagen is responsible for maintaining the suppleness and elasticity of skin. The study also found that direct exposure to the sun is one of the reasons for collagen depletion in our skin, which means that without SPF, collagen supplements can’t reach their full potential.

3. Collagen can also help with muscle building

A 2019 research conducted by Dr Vanessa Oertzen-Hagemann, Department of Sports Medicine and Sports Nutrition, Ruhr University, Bochum, Germany, found out that physically active men that regularly consumed collagen peptide supplements along with practicing regular strength training experienced increased muscle mass.

Different types of collagen supplements

Collagen supplements are available in a wide variety of options. Some of the most common forms are:

1. Collagen powder or powdered bone broth benefits skin and joints, and also accelerates wound healing.
2. Hydrolysed liquid collagen protein helps build lean muscle and promotes gut health.
3. Topical collagen is commonly used for cosmetic procedures

Collagen can also be found in the form of tablets, capsules and flavoured drinks.

Are collagen supplements safe for consumption?

Dr E Proksch, Department of Dermatology, University of Kiel, Germany, conducted a study on 69 women, aged between 35 to 55. The research found out that women that ingested 2.5 to 5 grams of collagen daily for a period of 8 weeks showed significant improvement in skin elasticity, as compared to the ones that didn’t consume it. No side effects were noted throughout the study.

But another study by Dr R W Moskowitz, Division of Rheumatic Diseases, University Hospitals of Cleveland, Ohio, USA, stated that collagen supplements have the potential to cause digestive side effects, such as feelings of fullness and heartburn. But these are mild side effects that were only noticed in a small group of people.

Overall, the general consensus is that collagen supplements are mostly safe to consume and currently there are not many known risks associated with taking collagen supplements.