Marie-Antoinette Issa, for The Carousel.  

Alongside its appearance in skincare products, collagen-rich foods – such as salmon, sardines and soupy broth – are often hailed as a miracle ingredient for skin health. But for those who prefer to pop their collagen in pill or powder form, does ingesting it really deliver the benefits it promises? To shed light on this topic, naturopath, nutritionist, and founder of Edible Beauty, Anna Mitsios, shared her expertise on collagen, its role in the body, and the effectiveness of ingestible supplements, for those wondering whether ingestible collagen actually works.

What is collagen and why is it so important?

Collagen is a crucial protein that acts as a vital building block for many of the body’s structures, including skin, hair, nails, bones, and connective tissues. It provides strength and elasticity to the skin, helps maintain the integrity of cartilage in joints, and supports the overall structure of tissues and organs. Essentially, collagen is what keeps our body parts functioning smoothly and looking youthful.

According to Anna, the body synthesises collagen by combining amino acids from dietary protein with Vitamin C, along with the essential roles of zinc and silica. However, several factors can impact this natural production. “As we age, collagen production naturally declines. Poor diet, smoking, excessive sun exposure, high stress, and lack of sleep can also hinder the body’s ability to produce collagen effectively. Edible Beauty’s philosophy is to provide the body with the building blocks it needs to produce collagen naturally while also offering antioxidants to prevent its breakdown.”

Types of collagen and their benefits

Collagen is not a one-size-fits-all protein. With Anna clarifying that it comes in different types, each serving specific functions. “Type I is the most abundant collagen, found in skin, bones, tendons, and ligaments. It is crucial for maintaining skin strength and elasticity. While Type II is predominantly located in cartilage and is particularly beneficial for joint health. Type III is present in the skin, muscles, and blood vessels, often working in conjunction with Type I to support various tissues. Type IV is situated in the layers of the skin and plays a role in assisting with filtration processes. Finally, Type V is involved in the formation of cell surfaces and hair, contributing to their structural integrity.

The efficiency of ingestible collagen

Ingesting collagen through supplements can indeed be effective. This is because, when you consume collagen peptides orally, your body breaks them down into amino acids and uses these amino acids to support collagen production. However, the body needs to heavily process (hydrolyse) many collagen supplements, especially those derived from marine or bovine sources, for effective absorption by the gut. Studies indicate that when the body absorbs exogenous collagen, it often targets areas like the joints, which might mean the skin misses out on some benefits. Additionally, collagen derived from animals raises concerns about purity, sustainability, and veganism. Edible Beauty’s approach focuses on supplying the body with essential nutrients for natural collagen production and protecting against its degradation in a cruelty-free and pure manner.

The benefits of taking ingestible collagen supplements are wide-ranging. And include:

• Improved Skin Health: Enhanced elasticity, hydration, and reduction in wrinkles and fine lines.
• Stronger Nails and Hair: Increased strength and resilience.
• Joint Health: Relief from joint pain and improved function.
• Gut Health: Support for the gut lining.
• Bone and Muscle Strength: Potential increases in muscle mass and bone density.

If you prefer not to use animal-derived collagen supplements, several nutrients support collagen production. “Vitamin C is essential for collagen synthesis and stability. Amino acids, such as proline, glycine, and lysine, are crucial for the production of collagen. Zinc is necessary for collagen production and maintaining skin health. Copper also plays a role in the formation of collagen, contributing to its overall synthesis and function,” says Anna.

Ingestible collagen v topical products

Ingestible collagen supplements generally offer more comprehensive benefits than topical products. They support collagen production throughout the body, including the skin, joints, and bones. Topical collagen products, while effective for surface level benefits like hydration and temporary plumping, don’t penetrate deeply enough to stimulate significant collagen production in the deeper layers of the skin.

Current research supports the effectiveness of ingestible collagen for skin health. Studies have shown that regular consumption of collagen supplements can lead to a reduction in wrinkles, improved skin elasticity, and enhanced hydration. “For instance, studies on vegan collagen amino acids reveal that ingestible collagen supplements can stimulate collagen production in approximately 60 days. They help reduce the appearance of fine lines and wrinkles, increase skin firmness and suppleness, and improve overall skin hydration and radiance,” says Anna.