Collagen

Collagen is the most abundant protein found in the body. These proteins form a mesh of fibers that help provide support and flexibility to the body’s tissues and form key components that lead to healthy muscle, skin, bones and tendons.

As you age, collagen production decreases and the body is less able to repair and replace it. This leads to less firm skin, weaker cartilage in joints and other changes. Because of this, collagen supplements have become popular.

Collagen vs. Collagen Peptides

When we eat protein-rich food, the body uses amino acids to make collagen. But collagen in its natural form is difficult to digest because it’s made of tightly packed, long fibers.

Most collagen supplements use smaller forms of collagen believed to be easier to digest. These are called collagen peptides or hydrolyzed collagen. Manufacturers apply chemicals or high heat to collagen to break it down into smaller pieces to produce collagen peptides.

Collagen’s main role is to provide building blocks for body parts and to keep them strong and supple. Each type of collagen has different properties and functions differently.

Researchers have identified at least 28 types of collagen. Those classified as type I, II and III — which are found in the skin, bones and blood vessels and organs — make up 80% to 90% of all collagens.

Like a rope of interwoven strands, each collagen fiber is composed of millions of proteins called peptides. All types of collagen help the body’s tissues maintain their shape, elasticity and strength.

What Are the Uses for Collagen?

Collagen naturally produced in the body is used for a diverse array of functions, including supporting vision, hair growth and recovery from injuries. It’s believed that the broken-down form of collagen found in collagen supplements is easily converted and absorbed into the body. This potentially makes it useful for several medical and cosmetic purposes.

Medical

Collagen supplements may be useful in reconstructive, cosmetic and oral surgery. They can potentially help wounds and burns heal, promoting new tissue growth. Some people may use collagen supplements to decrease osteoarthritis symptoms. 

Cosmetic

The natural properties of collagen make it appealing for cosmetic applications. Because it helps retain moisture, manufacturers add it to some skin creams and hair treatments. In cosmetic medicine, injected collagen fillers improve the quality and density of skin. 

While there is limited scientific evidence suggesting collagen can encourage hair growth, collagen has become a popular hair growth supplement thanks to media attention and personal reports from consumers. Collagen is the most abundant protein in the human body, and it provides strength, structure and flexibility to bones, tendons, ligaments, muscles, hair and skin, including the scalp.

Some studies have shown that taking collagen improves hair growth, but most of these studies were cosmetic and supplement industry-funded. According to the Harvard T.H. Chan School of Public Health, this presents a conflict of interest because the industries funding the studies may benefit from positive results.

Consumers have claimed that collagen supplementation can help regenerate hair follicles to regrow hair, thicken hair density, stop hair loss and possibly impact hair graying. More objective and controlled studies are necessary to determine whether collagen supplementation may live up to these claims.

What Do We Know About Collagen and Hair?

Collagen contains amino acids used to build keratin, which is the protein that hair is primarily made of. As a result, collagen plays an important role in the health of the scalp and hair follicles.

Collagen is the primary component of the dermis, which is the connective tissue layer that contains hair follicles. Collagen plays a role in repairing the dermis and the skin on the scalp at the base of the hair follicle, and it may impact age-related hair growth.

The following studies reported no conflicts of interest and their findings shed light on the relationship between hair and collagen:

• Hair Follicle Regeneration: Tests showed younger cells at the base of hair follicles used more collagen, while aged cells used less. This suggests declining collagen levels as people age may contribute to subsequent hair loss.
• Collagen Type 17: According to a study in Experimental Dermatology, people born with an inability to make collagen type 17 develop junctional epidermolysis bullosa, a genetic condition causing fragile and blistering skin, serious hair loss and graying.

Type 17 collagen is not available in supplement form. Supplementing with different types of collagen may provide a wide range of amino acids the body needs to produce type 17 collagen.

Type II collagen is considered one of the best types for skin and hair, and is found in both marine and bovine sources of collagen. 

Age is the number one factor that leads to decreased collagen production. People produce 1% less collagen in the skin each year after age 20, according to Suzan Obagi, assistant professor in dermatology at the University of Pittsburgh and director of the Cosmetic Surgery and Skin Health Center.

In addition to age, several other factors contribute to decreased collagen production as well.

Speak with your doctor about ways to help manage stress, support restful sleep and support in quitting smoking. Wearing sunscreen and working with your health care team to manage any conditions can also help improve overall health.

People may be able to help their bodies make more collagen, even if production naturally decreases with age. Collagen is found in many food sources, and science is focused on the possible benefits of collagen supplementation.

Natural Sources of Collagen

Natural sources of collagen include poultry and fish, though research hasn’t definitively proven that eating collagen directly can benefit the skin or joints because it breaks down when it’s digested. 

A good way to support natural collagen production is to eat a healthy diet of foods rich in amino acids and nutrients.

Collagen creams and injections may offer some benefits, although research on their effectiveness is still conflicting. Additionally, collagen injections may prompt allergic reactions. Speak with your doctor about your medical history, including any allergies you may have before trying collagen products. Many contain ingredients that are common allergy triggers such as fish.

Synthetic Collagen

Because the chemical structure of collagen is so complex, scientists have had a difficult time recreating it. However, researchers are getting closer to making synthetic collagens for biomedical applications that don’t come from animals or humans.

For example, scientists at Rice University have developed a synthetic collagen that could help wounds heal. Scientists at Emory University have developed shape-shifting collagen that may be used to control drug delivery and in tissue engineering.

Collagen supplements have grown in popularity for their purported ability to rejuvenate aging skin, increase muscle mass and lessen arthritis pain. Supplements come from animal sources of collagen such as cows, fish or chickens. You can buy them in powder, liquid or capsule forms.

Collagen supplement benefits may include increased elasticity of bones, helping to prevent brittle bones, reduction of joint pain with activity in athletes, increased muscle mass and strength when accompanied by strength training, reduction of joint pain in people with osteoarthritis, increased skin elasticity and hydration, and decreased wrinkles.

Collagen Powder vs. Collagen Pills

Despite the increase in popularity of collagen supplements, the effectiveness of these supplements is still being debated among researchers. While some researchers believe that pills are more effective in delivering medication as a whole, powdered medications are typically easier to use. Certain thyroid conditions require the use of liquid medication for proper absorption and other health conditions make swallowing pills considerably difficult.

However, the research on the overall effectiveness of collagen supplements in any form is currently inconclusive. Many of the studies conducted so far have taken funding or partial funding from related industries, a conflict of interest that makes it difficult to ascertain the actual effectiveness of these supplements.

“We’re not actually sure if collagen supplements benefit us,” said Cedars Sinai dermatologist Dr. Ohara Aivaz. “The issue is that most things we ingest are broken down by stomach acids and are not absorbed into the bloodstream. It’s unclear if we absorb ingested collagen or if it’s totally broken down in the stomach.”

Additionally, these supplements are not strictly reviewed by regulatory agencies and fall outside the scope of “evidence-based” medicine. The U.S. Food and Drug Administration regulates collagen supplements as food rather than as medications, which means they’re subject to less strict standards than pharmaceuticals. Some experts are concerned supplements may contain heavy metals or other contaminants.