Do collagen powders work?
Image from Yulia Lisitsa© via Canva
This video I will tell you what collagen is, what is a collagen powder, what the research says, I’ll give you a quick quiz to see if you should take one, and finally I’ll tell you whether I take one or not.
What is collagen?
Collagen is the most abundant protein in the body.
It’s the main building block for many parts of the body, such as the skin, joints, muscle, tendons, ligaments, intestinal lining, organs, etc.
It is a type of protein that consists of strings of amino acids called peptides. There are many types of collagen, but types 1-5 are the most common:
Type I: The most abundant collagen in our body. It is primarily found in the skin, connective tissue, cartilage, tendons, bones, and teeth. This collagen helps provide structure.
Type II: Found primarily in cartilage. Cartilage helps to provide cushioning to joints, such as in the knees.
Type III: Usually found alongside type I, this type is found in skin, muscles, and blood vessels.
Type IV: This is located in the basal lamina of the extracellular matrix of the skin. This helps with skin suppleness.
Type V: Very similar to type I.
Collagen’s main job is to provide structure. So, if we think of our skin, collagen helps to give it structure and shape. As we age, we lose collagen in our skin and this is noticeable by having less firm skin, sagging, and wrinkles.
What is collagen powder?
Collagen powder is a popular supplement. It’s usually made out of the skin and bones of cows, pigs, and fish. I find most collagen powders are bovine (cow) or marine (fish) based.
These parts of the animal are broken down and processed into gelatin. Gelatin is then broken down even further and dried to produce collagen powder.
For the most part, the collagen powders you see on the market are HYDROLYZED. This means that the collagen molecule has been broken down into a smaller size. If it wasn’t, our bodies would have a hard time absorbing the entire collagen molecule because it’s too big.
So, most companies hydrolyze their collagen to make it easier to absorb.
What is collagen powder used for?
Collagen powders are most often used to promote skin and/or joint health.
I find most people take it to either improve the strength of their joints or to delay aging.
What does the research say?
Collagen powder is very controversial because some people claim there isn’t enough research to support it.
As of July 2023 when I made this article, this is the evidence we have:
One very recent meta-analysis, which is a study that analyses all the research studies out there, found that taking a collagen supplement appears to improve skin hydration and elasticity.
From: https://pubmed.ncbi.nlm.nih.gov/37432180/
From: https://pubmed.ncbi.nlm.nih.gov/37432180/
Interestingly, they also found that for the most part, the type of collagen powder didn’t seem to make a huge difference. Though, you can see here that marine collagen appeared to be more effective. But, the origin for some aren’t known so they
They did note some limitations to their study. For example, the studies had some heterogeneity, meaning that they aren’t all apples to apples comparisons.
Also, some studies had small sample sizes, meaning results might not be able to be applied to the whole population.
Another downside with a lot of collagen powder studies is that they don’t look at confounding factors, such as someone’s diet, exercise, smoking habits, etc. which can definitely affect skin health. Overall, they state larger studies are needed, which I do agree with.
A confounding factor (or variable) is something that could also lead to the same results. For example, a good skincare routine and wearing sunscreen can improve the look of your skin. So, if you adopted a skincare routine and started taking collagen around the same time, it will be hard to know which (or both) led to the improvements. In research studies, researchers can control for these variables when they do their analyzes, but they don’t always.
Another study looked at the advertisement of collagen supplements on social media. They found, which I definitely would expect, that posts on social media that were sponsored – meaning the company paid them to do it – were more likely to recommend a collagen powder.
Of course, this makes sense since the company wouldn’t pay someone to speak negatively about it.
They did note that dermatologists were not financially biased. I want to talk about that for a second.
From: https://pubmed.ncbi.nlm.nih.gov/34694676/
If someone is a regulated healthcare professional, such as a dermatologist, nurse, or a dietitian like myself, we are not allowed to say one product is superior and the only of they should buy. The product also needs to have scientific backing.
They can defined be sponsored, but they do need to mention that there are other products on the market or not make bold statements that “this is the only product that you should buy” as it introduces bias.
So, likely if you see me or any other regulated health professional doing a sponsored post, you can be assured that we believe the product is effective based on research and would never promote a product that we don’t think works.
This article also talks about the fact that a lot of companies make claims that aren’t backed by science, such as diminishing wrinkles, improving gut health, or boosting overall wellness. While I’d say these claims aren’t too wild, they do make promises that aren’t necessarily proven.
In this article, the authors also mention that there is research to support collagen powders, but there are limitations to the research, such as companies sponsoring the studies, different types of powders used, different dosages, different lengths of time the product is used, and different measurements, such as how they measured changes in the skin.
They came to a similar conclusion that I have about collagen powders: if you’re curious and want to try it and can afford it, then go ahead. But it’s not required as part of good health or good skin health.
I looked at other studies as well (here, here, here, and here), with most having the same conclusion: There appears to be some skin benefits from taking collagen supplements and most research leans this way. However, almost all studies do acknowledge that we need higher quality, larger studies that are consistent in their design before we can really say for sure.
What we CAN say about collagen powders is that they appear to be safe for most people, with very few side effects. So, if you want to try them, there’s not really much of a downside besides the financial cost.
What are some downsides of collagen powders?
They usually don’t provide much more than 10 grams of protein, so you’d get more from a meal or a protein powder
At the end of the day, the collagen your consuming is used anywhere in the body, so it’s not like it goes directly to your skin.
They are quite expensive, so I rather you spend your money on food first.
They aren’t a substitute for poor lifestyle behaviours. Your diet, exercise, sleep habits, and other lifestyle factors will affect your skin more than this will improve it.
Five Question Quiz
Unsure if you should take a collagen powder? Try this five question quiz:
Ask yourself these questions to decide if you should take a collagen powder:
1. Do you get enough protein from your diet?
Yes – You don’t need one
No – Collagen powder may be a nice top off, but it’s not the highest or best source of protein.
2. Can you afford it?
Yes – then feel free to try it
No – Do NOT feel pressured to buy it
3. Have you always wanted to try it?
Yes – then feel free to try it
No – Don’t try it then
4. Do you just want a bit of extra protein and don’t like protein powders?
Yes – then it might be worth trying
No – then don’t bother
5. Do you want to try them because they’re popular?
Yes – look at your own needs, not what other people are doing
No – Good! Only take supplements based on your needs. Not because it’s popular.
Do I take a collagen powder?
Yes, I do. I’ve been taking one for a few years now. I personally like the Organika collagen powder (not sponsored, just telling you which one I personally like). You can get it at Costco for around $50 CAD (provides 100 servings), which is way cheaper that way.
The reason I take it is quite simple: I like to add it to my coffee as a top off for extra protein because some days I find I struggle to get it. Plus, I don’t like protein powders so this works well since it’s flavourless.
I do find my skin has improved since I started using it. BUT, I also made big changes to my skincare routine as well, so I can’t really say if it works. What I will say is that I personally enjoy it and find it works well for my life.
Ultimately, whether I take it or not doesn’t matter. What matters is what you need for your own life.
I hope you found this article helpful! For a more detailed overview, including discussion of the studies, check out my YouTube video!
