Does collagen live up to the hype? [New research 2025]

Summary

This video script critiques the effectiveness of collagen supplementation, debunking popular claims about its benefits for skin, joints, and muscle growth. While collagen is essential for connective tissues, recent research shows no significant positive effects of collagen supplements on collagen synthesis or joint health. The script highlights the lack of strong evidence for collagen's benefits over other protein sources and suggests that other factors like protein intake and vitamin C are more influential in collagen production. The video advises caution, urging consumers to be wary of high-cost, low-quality collagen supplements.

Takeaways

• 😀 Collagen supplementation is often hyped for skin, joints, and hair, but the science behind it is not as promising as the marketing suggests.
• 😀 Collagen is a peptide found in connective tissues like tendons, cartilage, bone, and skin, which leads to the belief that consuming collagen might strengthen these tissues.
• 😀 There is no scientific evidence supporting that collagen supplementation improves hair health, as hair does not contain collagen and is not a connective tissue.
• 😀 Studies like the one by Aussieker et al. found no positive effects of collagen supplementation on collagen synthesis, skin protein synthesis, or muscle connective tissue.
• 😀 Another study by Kirmse et al. showed that 30g of hydrolyzed collagen had no effect on muscle connective tissue protein synthesis during strength training.
• 😀 Long-term studies, such as one by Balshaw et al., found no benefits of collagen supplements on tendon health or strength after 15 weeks of strength training.
• 😀 Older studies sponsored by Gelita AG (a company selling collagen) show that joint pain might be reduced with collagen supplementation, but independent studies have failed to replicate these findings.
• 😀 Collagen is not an ideal protein for muscle growth as it has a protein score of 0 and does not stimulate muscle protein synthesis effectively.
• 😀 Collagen supplementation may be more effective for individuals with low protein intake, but consuming enough protein and vitamin C should naturally support collagen production.
• 😀 Vitamin C is essential for collagen production in the body, and it's possible that the benefits of collagen supplementation in some studies are due to the co-administration of vitamin C.
• 😀 Collagen supplementation, especially undenatured collagen type II, may benefit people with osteoarthritis by reducing joint pain, but this is not applicable to most healthy individuals or gym-goers.
• 😀 The current research on collagen supplementation for joint or skin health is weak, with more evidence supporting protein and vitamin C intake for collagen production and overall health.

Q & A

What is the main claim behind collagen supplementation?

The main claim is that collagen supplementation can improve skin appearance, joint health, and even promote muscle growth, due to collagen being a key part of connective tissues.

How does collagen supplementation theoretically work for skin and joint health?

Collagen is a part of our connective tissues, which are found in tendons, cartilage, bones, and skin. The theory is that supplementing collagen helps strengthen these tissues, improving skin health and reducing joint pain.

Is there any scientific evidence supporting the claim that collagen supplementation improves hair health?

No, there is no scientific basis for the idea that collagen improves hair health, as hair is not a connective tissue and does not contain collagen.

What do recent studies say about the effectiveness of collagen supplementation?

Recent studies show little to no effect of collagen supplementation on collagen production or other health markers. For example, a study by Aussieker et al. found no significant benefits from taking 30g of hydrolyzed collagen.

Why is the research on collagen supplementation not very optimistic?

Research has consistently failed to show meaningful improvements in key markers like collagen synthesis, joint health, and muscle protein synthesis. Moreover, some studies with industry sponsorship have shown conflicting results, which raises concerns about bias.

What did the study by Kirmse et al. conclude about collagen supplementation for muscle growth?

Kirmse et al.'s study found no effect of 30g daily collagen supplementation on muscle protein synthesis or connective tissue protein synthesis during a week of strength training.

How does the presence of vitamin C affect collagen production?

Vitamin C plays a crucial role in collagen production in the body. Collagen is produced using vitamin C and protein, and research has shown that vitamin C can stimulate collagen production, which is why studies often enrich collagen supplements with vitamin C.

Is collagen supplementation beneficial for muscle growth?

Collagen is not a good source of protein for muscle growth. It has a protein score of 0, and research shows it fails to stimulate muscle protein synthesis. Other protein sources, like whey, are far better for muscle growth.

What are the potential benefits of collagen supplementation for joint health?

Collagen supplementation, particularly undenatured collagen type II, has shown benefits for individuals with osteoarthritis by reducing joint pain. However, these benefits may not apply to healthy individuals or those with typical joint injuries from exercise.

Why is it suggested that healthy individuals may not benefit from collagen supplementation?

For healthy individuals, the body already produces sufficient collagen from other protein sources and vitamin C intake. The research does not show significant benefits from collagen supplementation beyond what is achieved with adequate nutrition.