Collagen Supplements

Collagen is a protein, naturally produced by the human body and found in connective tissue, skin, bones, cartilage and tendons. Primarily composed of amino acids glycine, hydroxyproline and proline, Collagen is the key driving force in supporting bodily functions including cellular communication, tissue repair, skin health, hair strength and immune response.

Collagen supplements have been shown to have several benefits when consumed, supporting skin, nail and hair health. In fact, several studies have shown that taking a collagen supplement can lead to increased skin hydration, firmness and elasticity (Addor, F et al. 2018).

The benefits of taking a Collagen supplement can also include improving bone mineral density (Konig, D et al. 2018) and prove beneficial in resistance training exercises (Kirmse, M et al. 2019). Further, Collagen powder can play a vital role in ading digestion, with the possibility of reducing gastrointestinal inflammation.

Addor, F et al. 2018, ‘Improvement of dermal parameters in aged skin after oral use of nutrient supplement’, Clinical, Cosmetic and Investigational Dermatology, accessed 4 October 2022.

Konig, D et al. 2018, ‘Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women - A randomized Controlled Study’ Nutrients, accessed 4 October 2022.

Kirmse, M et al. 2019, ‘Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men’, Nutrients, accessed 4 October 2022.

When considering whether Collagen powder can be mixed with coffee, factors such as heat need to be taken into account. Usually, when exposed to high levels of heat or acidic environments, Collagen powders can become ineffective in the body. According to research, this typically occurs when temperatures reach more than 150 degrees celsius, whereas most coffee is brewed to no more than 96 degrees celsius, deeming it unlikely to be affected (Bozec, L et al. 2011).

Bozec, L et al. 2011, ‘Thermal denaturation studies of collagen by microthermal analysis and atomic force microscopy’ Biophys J, accessed 5 October 2022.

There is no reason you cannot combine both Collagen and protein powder together. In fact, given the benefits of both supplements and their respective functions, combining both is beneficial to the body.

Currently, there is limited research on how Collagen supplements interact and affect estrogen levels. However, Collagen supplements do not contain Estrogen.

Collagen supplements are not just for women. In fact, males can take Collagen supplements too, while gaining an array of health benefits from doing so. Aside from the well-known benefits for hair, skin and nails, Collagen powders may contribute to healthy muscle mass growth when combined with resistance training. Further, research has shown Collagen may be beneficial in reducing functional joint pain (Zdzieblik, D et al. 2015).

​​Zdzieblik, D et al. 2015, ‘Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial’ Br J Nutr, accessed 5 October 2022.

As we age, our ability to product Collagen naturally declines, meaning our hair can be more susceptible to free radical damage, brittle and thinning hair. This is where Collagen supplements can be beneficial in maintaining healthy and boosting hair growth (Ablon, G et al. 2018). In fact, one of the three amino acids found in Collagen is proline, which is the main element of Keratin (commonly used in hair care products and treatments). By consuming a Collagen powder, this can provide your body with the foundation it needs to promote healthy hair growth, and may decrease hair thinning (Yang, F et al. 2014).

​​Ablon, G et al. 2018, ‘A Six-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Safety and Efficacy of a Nutraceutical Supplement for Promoting Hair Growth in Women With Self-Perceived Thinning Hair’ Ablon Skin Institute Research Center, accessed 5 October 2022, https://jddonline.com/articles/a-six-month-randomized-double-blind-placebo-controlled-study-evaluating-the-safety-and-efficacy-of-a-S1545961618P0558X/ 

Yang, F et al. 2014, ‘The structure of people’s hair’ PeerJ, accessed 5 October 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4201279/ 

Consuming Collagen peptide supplements is not associated with weight gain. In fact, Collagen is a protein, meaning it may prove beneficial in lean muscle growth in addition to a consistent workout routine. By increasing your muscle mass, you are decreasing your overall body fat percentage, therefore it is unlikely to cause a fluctuation in weight (Oertzen-Hagemann, V et al. 2019).

Oertzen-Hagemann, V et al. 2019, ‘Effects of 12 Weeks of Hypertrophy Resistance Exercise Training Combined with Collagen Peptide Supplementation on the Skeletal Muscle Proteome in Recreationally Active Men’ Nutrients, accessed 5 October 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566884/ 

While there is no quick fix to weight loss, there are studies that suggest Collagen supplements may increase satiety, which may assist in weight management. Due to its protein structure, Collagen, like other proteins, can stimulate muscle protein anabolism, promote thermogenesis and reduce ghrein, the hunger hormone (Paddon-Jones, D et al. 2008). Effectively, this means diets rich in protein can aid in achieving your weight goals.

Paddon-Jones, D et al. 2008, ‘Protein, weight management, and satiety’, The American Journal of Clinical Nutrition, accessed 5 October 2022.

There is no evidence to suggest Collagen peptides cause acne. In fact, Collagen, specifically Marine Collagen, is especially beneficial to maintaining the health of skin, with some studies suggesting it can even reduce excess oil production in the skin (Bolke, L et al. 2019).

Bolke, L et al. 2019, ‘A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study’, Nutrients, accessed 5 October 2022.

Because Collagen is a naturally produced protein made by the body, it is considered safe to consume. This doesn’t mean that some people won’t experience bloating when taking a Collagen supplement. However, this can be largely due to the type of Collagen consumed, as generally hydrolysed forms of Collagen do not cause any digestive bloating. 

Studies have shown that Collagen helps to promote a healthy gut, assisting in repairing and strengthening tissue in the body, while mitigating digestive issues including bloating (Abrahmas, M et al. 2022).

Abrahams, M et al. 2022, ‘Effect of a Dialy Collagen Peptide Supplemnt on Digestive Symptoms in Healthy Women: 2-Phase Mixed methods Study’, JMIR Form Res, accessed 6 October 2022.

Generally, Collagen powders are considered safe to consume during pregnancy (Baginski, L et al. 2016). With that said, there may be additional ingredients found in Collagen supplements that are not suitable to consume during pregnancy. We recommend discussing your options with your health care professional before including a Collagen supplement during your pregancy.

Baginski, L et al. 2016, ‘Response to Hydrolysed Collagen Protein Supplementation in a Cohort of Pregnant and Postpartum Women’, Journal of Pregnancy and Child Health, accessed 6 October 2022.