Hydrolysed collagen is a popular supplement touted for its benefits to skin, joints, and overall health. But does it really work?
This article delves into the medical perspective on hydrolysed collagen. We examine its efficacy and potential health benefits based on scientific evidence. We also share insights and advice from Dr Ingky, a leading Aesthetic Dermatologist in Malaysia and founder of Ventamin.
What is Hydrolysed Collagen?
Hydrolysed collagen, also known as collagen peptides, is a form of collagen that has been broken down into smaller, more easily absorbed molecules. Collagen is a protein found in connective tissues, including skin, bones, cartilage, and tendons. The hydrolysed form is thought to be more effective in promoting health due to its higher bioavailability.
Potential Benefits:
Dr Ingky shared that “Hydrolysed collagen, which is collagen broken down into smaller peptides, can enhance skin elasticity and hydration, making the skin appear more youthful. It also supports joint health by promoting cartilage regeneration, reduces joint pain and inflammation, and can strengthen hair and nails. Additionally, hydrolyzed collagen may aid in gut health by improving the integrity of the gut lining.”
He added, “Many patients who use hydrolyzed collagen report noticeable improvements in skin texture and firmness, with a reduction in fine lines and wrinkles. Enhanced skin hydration and a more youthful appearance are common benefits. Patients also often experience improved joint function and reduced discomfort, as well as stronger, healthier hair and nails over time.”
Skin Health
One of the most widely claimed benefits of hydrolysed collagen is improved skin health. Collagen is a crucial component of the skin’s structure, providing firmness and elasticity.
- Scientific Evidence: Several studies suggest that hydrolysed collagen can improve skin hydration, elasticity, and reduce wrinkles. For instance, a study published in the journal Skin Pharmacology and Physiology found that women who took collagen supplements for eight weeks experienced significant improvements in skin elasticity compared to those who took a placebo.
Joint Health
Hydrolysed collagen is also promoted for its potential to support joint health and reduce symptoms of osteoarthritis.
- Scientific Evidence: Research published in Current Medical Research and Opinion indicates that collagen supplements can reduce joint pain and improve joint function in individuals with osteoarthritis. Another study in International Journal of Medical Sciences reported similar findings, suggesting that collagen can help maintain cartilage integrity.
Bone Health
As a major component of bones, collagen supplements are believed to support bone health and prevent bone density loss.
- Scientific Evidence: A study in the journal Nutrients showed that postmenopausal women who took collagen supplements had increased bone mineral density and reduced markers of bone degradation. This suggests that hydrolysed collagen may be beneficial in preventing osteoporosis.
Muscle Mass
Some research suggests that collagen supplements can help increase muscle mass and strength, particularly when combined with resistance training.
- Scientific Evidence: A study in the British Journal of Nutrition found that elderly men who took collagen peptides and engaged in resistance training had greater increases in muscle mass and strength compared to those who took a placebo.
Mechanism of Action
The proposed mechanisms by which hydrolysed collagen exerts its effects include stimulating collagen production in the body and providing the necessary amino acids for tissue repair and regeneration. Collagen peptides are absorbed through the digestive tract and then distributed to the skin, joints, and bones where they can support repair and maintenance.
Dosage and Safety
Most studies on hydrolysed collagen use doses ranging from 2.5 to 15 grams per day. These doses are generally considered safe for most people. However, individuals with allergies to the source of collagen (e.g., fish, bovine) should exercise caution. It’s always recommended to consult a healthcare provider before starting any new supplement regimen.
Dr Ingky also shared that “Hydrolysed collagen is generally considered safe for most people. However, some individuals may experience mild digestive issues, such as bloating or diarrhoea. Allergic reactions are rare but possible. This is especially for those with allergies to the source of the collagen (e.g., fish or bovine). It’s crucial to select high-quality hydrolyzed collagen products from reputable sources and consult with a healthcare provider before starting any new supplement, especially for individuals with existing health conditions or allergies.”
Skeptical Views
Despite the promising research, some experts remain skeptical about the effectiveness of hydrolysed collagen. They argue that the body breaks down all proteins into amino acids during digestion, so the specific benefits of collagen peptides may not be as significant as claimed. However, proponents argue that the unique amino acid profile of collagen, particularly its high glycine, proline, and hydroxyproline content, provides distinct benefits that other protein sources do not.
Conclusion
The current body of scientific evidence suggests that hydrolysed collagen can provide benefits for skin, joint, bone, and muscle health. While more research is needed to fully understand its mechanisms and long-term effects, hydrolysed collagen appears to be a promising supplement for supporting overall health. As with any supplement, it’s important to use it as part of a balanced diet and healthy lifestyle, and consult with healthcare professionals to ensure it is appropriate for your individual health needs.
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