Should I add collagen to my coffee?
I have been seeing collagen advertised everywhere lately. It is in creams, serums, vitamins and even coffee creamer! One of my girlfriends asked me if collagen actually helps aging skin and this is what I found out.
What is it?:
Collagen peptides are derived from collagen which are structural proteins in tendons, bones, skin, and ligaments. Many people are unaware that collagen peptides are commonly derived from fish, chicken, pig, and gelatin. If you are concerned about the use of animal products in your skin routine then collagen may not be for you!
Collagen type II is mainly used for osteoarthritis and collagen type I supports wound healing, skin, hair, and nails. It is common to find these ingredients in collagen products, but collagen peptides have the best evidence for improvement in skin aging.
The Evidence:
The best studies show modest improvement for skin aging and osteoporosis. Collagen is commonly used for obesity, dry skin, brittle nails, muscle strength, and other conditions but there is no strong evidence to support this.
The evidence I found showed improvement in skin hydration and elasticity in older patients when taken orally, not topically. One study showed this by patients taking 4-10 grams per day orally for 8-12 weeks.
Another study showed improvement in wrinkle depth and roughness when compared to placebo (patients not taking any collagen peptides). The study did not demonstrate improvement in wrinkle volume or the number of wrinkles you have. This study had patients take 5 grams daily for 8 weeks.
How to take it and what to expect:
I found that it is safe to use up to a maximum dose of 10 grams per day. However, since some of the studies showed benefit at lower doses I would recommend starting lower.
As a pharmacist, I am always concerned with drug interactions and there are no major drug interactions with collagen peptides. The main side effects are mild stomach pains and stomach upset.
Lastly, the more ingredients added to the product the less effective it seemed to be in some studies. So make sure to read the label!
Conclusion:
I say if you want to try it why not! There are few side effects, no major drug interactions and there is some evidence that shows improvement I would save your money on the topical products and stick with the oral ones.
Maybe I will be adding collagen to my coffee soon too...
*This is information only, is for adults only and not intended as medical advice, or substitute at the medical advice of a physician.
Czajka A, Kania EM, Genovese L, et al. Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res 2018;57:97-108.
Inoue N, Sugihara F, Wang X. Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. J Sci Food Agric. 2016;96(12):4077-81.