Regular intake of collagen can improve the appearance of the skin by increasing its elasticity and hydration, but it cannot prevent the formation of wrinkles, as a new scientific analysis shows.
Experts say that long-term use of collagen in powder or capsule form can deliver real benefits for the skin, but it is not an instant solution.
In addition, the supplements can relieve pain and stiffness associated with arthritis and joint wear and tear, according to results from 113 clinical trials involving nearly 8,000 people.
Collagen is a natural protein produced daily by the body, but with age, it decreases. Its role is to strengthen and support the skin, nails, bones, and connective tissues, including tendons and cartilage.
Collagen is not a Cure-All
As people grow older, the body produces less collagen, and the existing collagen breaks down faster. Smoking and sun exposure further accelerate this process.
In women, during menopause, the skin loses approximately a third of its collagen, according to research published in the Aesthetic Surgery Journal Open Forum.
There are different types of collagen supplements, including marine, bovine, and vegan, but current evidence does not show that any of these types is significantly more effective than others.
Researchers from Anglia Ruskin University warn that many previous studies have been funded by the supplement industry, leading to exaggerated claims that collagen can prevent wrinkles. The review they signed had to be industry funding.
Prof. Lee Smith, one of the lead researchers, says: “The study brings together the most robust evidence yet on collagen supplementation.”
“Collagen is not a magic pill, but with regular and long-term use, it can have real benefits, especially for the skin and osteoarthritis. Scientific research shows significant benefits in crucial aspects of aging, while debunking some myths about its effectiveness.”
The researchers emphasize that collagen may work best not as an anti-wrinkle agent, but to support the maintenance of aging or sun-damaged skin.
Prof. Smith adds, “If we define anti-aging as a product or method that slows the visible signs of aging, the results show that collagen can contribute. For example, improving skin tone and hydration contributes to a fresher, younger appearance.
Skin-Friendly Diet
Bridget Benelam, a nutritionist from the British Foundation, emphasizes that diet is key to healthy skin. “Vitamin C is necessary for the synthesis of collagen, so it is crucial to get it through citrus fruits, berries, green vegetables, peppers, and tomatoes. Zinc, present in meat, cheese, some shellfish, nuts, seeds, and whole grains, also accelerates the production of collagen in the body.”
“Many sources of collagen in food and supplements are animal-derived, so they are not suitable for vegans. However, the body can produce collagen using amino acids from plant proteins, including beans and lentils, and there are vegan collagen supplements available.
Dr. Tamara Griffiths, president of the British Association of Dermatologists, supported the research findings but stressed the need for more: “Target-designed, rigorous dermatological research is needed to build on the promise shown by this systematic review.”
