by Yusra » 16 Feb 2024, 18:22 
Collagen has become a popular supplement in recent years, with claims it can improve skin, muscle mass, digestive health and more. But can ingesting this connective tissue protein really deliver all these benefits? Here’s what the science says so far about possible upsides of collagen, along with one myth about what it can’t do.
1. Skin Hydration and Elasticity
Collagen makes up 70-80% of our skin. As we age, collagen production declines, leading to wrinkles and dryness. Some small studies suggest collagen supplements boost skin’s hydration and elasticity. In one, women taking collagen for 8 weeks had less skin dryness and higher collagen density versus placebo. The catch? Participants took very high daily doses of 10-12 grams. More research on standard supplement doses is needed.
2. Muscle Mass
We lose muscle mass naturally over time. Since collagen comprises 10% of muscle tissue, some believe consuming more of it may slow this age-related muscle loss. While studies confirm taking collagen can raise levels of proteins in the body linked to muscle synthesis, there’s little evidence yet this translates to increased muscle mass and strength. More research is underway.
3. Joint and Bone Health
Collagen is a major component of cartilage, tendons and ligaments. In theory, higher circulating collagen may improve joint health and even reduce joint pain. Small studies have found potential benefits for arthritis symptoms and activity-related joint pain. But the jury is still out on benefits for bone health more rigorous data is needed.
4. Heart Health
As a major building block of blood vessels and arteries throughout the body, collagen may benefit heart health. But current research is mixed. Some studies suggest specific bioactive collagen peptides may improve cardiac function after heart attacks. However, other studies found no heart benefits. Larger clinical trials are needed.
5. Gut Health and Digestion
Collagen supplements are often touted as healing leaky gut syndrome. But reviews conclude benefits for digestion are uncertain since high-quality, placebo-controlled studies are lacking. Collagen may have more potential for those with inflammatory bowel disease like Crohn’s and colitis. More research is underway.
6. Weight Loss
Marketers claim collagen can promote weight loss. However, current evidence doesn’t support taking collagen supplements for shedding pounds. The theory is collagen peptides are satiating so you eat less. But studies found no differences in appetite, food intake or body composition. Any other weight effects are inconclusive.
7. Brain Health
As a building block of brain tissue, collagen may support cognitive health. Mice studies suggest collagen supplements may improve memory and learning. Human studies are limited, but one found a supplement combo with collagen improved cognitive scores in older adults. Larger, higher-quality trials are needed to confirm effects.
8. Hair, Nails and Teeth
Collagen is found in hair, nails and teeth. In theory, upping your intake may boost their health and growth. But human data is limited. One study in women over 50 found specific bioactive collagen peptides increased nail growth and decreased broken nails over placebo. More research is needed on other beauty benefits.
What Collagen Can’t Do: Directly Build Collagen
Here’s the important catch consuming collagen doesn’t directly increase your body’s collagen. Collagen molecules are too large to be absorbed intact. But supplement makers claim collagen breakdown products, or peptides, entering the bloodstream may provide building blocks used in collagen synthesis. Current evidence can’t confirm consuming more of these peptides boosts collagen or repairs age-related declines.
The Bottom Line
Early studies show some potential for collagen supplements to improve skin quality, joint pain, muscle mass and heart health. But larger, higher-quality studies are needed to truly determine benefits. Talk to your doctor before trying collagen. Current research can’t validate marketing claims it will rebuild lost collagen throughout the body but more investigation is underway.
Yup, we eat liver, kidneys and tripe and all that stuff. Nothing goes to waste here 
