Do collagen supplements really work? 🤔 Dermatologist @DrDrayzday

Summary

This video revisits the topic of collagen supplements for skin, hair, and nails, exploring recent research since the last video in 2019. Collagen, a crucial protein for connective tissues, naturally decreases with age. Hydrolyzed collagen supplements, derived from animal sources, are absorbed and may stimulate fibroblasts to produce new collagen, potentially improving skin elasticity and reducing wrinkles. A meta-analysis of 19 trials supports these claims, although the studies vary significantly. The video also discusses collagen's potential benefits for elderly skin health and the limitations of current research, emphasizing the need for more studies. It advises caution for those with allergies and highlights the lack of regulation in the supplement industry.

Takeaways

• 😀 Collagen is a crucial protein that makes up 25-30% of the body's protein and is vital for connective tissues like bone, ligaments, cartilage, and skin.
• 🌟 Collagen supplements are hydrolyzed collagen peptides, which are more absorbable and can be localized to the skin, potentially aiding in skin health and appearance.
• 👵 As we age, collagen loss is a natural process that can lead to visible signs of skin aging like wrinkles, fine lines, and decreased elasticity.
• 🧬 Recent studies show that hydrolyzed collagen peptides can stimulate fibroblasts to produce new collagen, improving skin hydration and elasticity.
• 📊 A meta-analysis of 19 studies indicates that hydrolyzed collagen supplementation can improve skin elasticity and reduce facial wrinkles, with benefits seen at 60-90 days and maintained 30 days after stopping.
• 👵🏻 For elderly or frail individuals, hydrolyzed collagen may help decrease skin fragility and improve healing, which is significant for an aging population.
• 🚫 The supplement industry is not regulated like medications, so it's important to look for third-party certification to ensure product quality and content.
• 🚫 Gelatin and bone broth are not direct substitutes for hydrolyzed collagen supplements, as they do not provide the same bioavailability or dosages.
• 🔬 There is limited research on the effects of collagen supplements on hair growth and nails, with only one small study showing potential benefits for brittle nails.
• 🤔 While there are promising results, more research is needed to fully understand the impact of collagen supplementation on skin, hair, and nails.
• ☀️ The video emphasizes the importance of sunscreen and a healthy lifestyle in maintaining skin health alongside any potential benefits from collagen supplements.

Q & A

What is collagen and why is it important for our body?

Collagen is a protein that makes up about 25 to 30 percent of the total protein in our body. It is crucial for our connective tissues such as bone, ligaments, cartilage, and skin. Collagen provides structural support and is a building block that declines with age.

What are collagen supplements and how do they differ from actual collagen?

Collagen supplements are not actual collagen but hydrolyzed collagen, which means the collagen has been digested and broken down into peptides that can be absorbed in the digestive tract and localized to the skin.

How do hydrolyzed collagen supplements potentially benefit the skin?

Hydrolyzed collagen supplements are believed to be absorbed through the bloodstream and localize to the skin, where they may stimulate fibroblasts to produce new, healthy collagen. This can improve skin hydration and elasticity, potentially smoothing out wrinkles and fine lines.

What is the significance of collagen for the elderly population?

For the elderly, maintaining collagen levels can be crucial as it helps in reducing skin fragility, improving healing, and making the skin less vulnerable to tearing and infections, which are common issues as the skin's supportive framework declines with age.

What does the meta-analysis of hydrolyzed collagen supplements suggest regarding skin aging?

The meta-analysis identified 19 double-blind randomized controlled trials and found that despite the heterogeneity of the studies, the majority showed improvement in skin elasticity and a reduction in facial wrinkles with hydrolyzed collagen supplementation.

What is the typical dosage range for hydrolyzed collagen supplements in the studies?

The dosage of hydrolyzed collagen in the studies ranged from 372 milligrams a day to 12 grams a day.

How long does it typically take to see the beneficial effects of hydrolyzed collagen supplements?

Beneficial effects of hydrolyzed collagen supplementation were observed at 60 days and 90 days into supplementation, with the effects maintained 30 days after stopping.

Are there any potential adverse effects of taking hydrolyzed collagen supplements?

While the supplements are generally well tolerated, some people may experience digestive issues like diarrhea, upset stomach, heartburn, or headaches. People with allergies to certain animals from which collagen is derived should also be cautious.

What is the current research on collagen supplements and hair growth?

There is limited and inconclusive research on collagen supplements for hair growth. One study suggests it might be worth investigating for people with chronic telogen effluvium, but more research is needed to establish any benefits for hair growth.

Can gelatin or bone broth be used as a substitute for hydrolyzed collagen supplements?

Gelatin is not as bioavailable as hydrolyzed collagen peptides, and bone broth contains relatively low amounts of collagen, making it unlikely to provide the same benefits as the dosages used in studies showing improvements in skin elasticity and wrinkles.

How does the supplement industry regulate collagen supplements?

The supplement industry is not regulated like medications, so the quality and dosage of ingredients in collagen supplements can vary. It's recommended to look for third-party certification to verify the product's claims.