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A recent comprehensive review has found that taking collagen supplements daily can improve skin elasticity and hydration, contributing to some visible rejuvenation. However, the research also confirms that these supplements are not able to completely prevent wrinkles. The analysis, which examined data from 113 clinical trials involving nearly 8,000 participants, shows that while collagen pills or powders offer “some legitimate” skin benefits over time, they should not be regarded as an instant solution.
Collagen is a natural protein in the body, essential for maintaining healthy skin, nails, bones, tendons, and cartilage. Unfortunately, production slows as people age, intensifying after early adulthood and accelerating around menopause, particularly for women who may lose about a third of their skin collagen during this phase. Additional lifestyle factors, such as smoking and excessive sun exposure, also hasten collagen breakdown. The review, published in the Aesthetic Surgery Journal Open Forum, found various collagen supplements are available, including marine, bovine, and vegan options, but did not identify one type as superior.
The researchers from Anglia Ruskin University caution that many past studies on collagen supplements have been industry-funded, leading to some overstated claims about anti-aging benefits. This review, done independently of industry funding, stresses that collagen is not a cure-all. Lead investigator Professor Lee Smith stated: “Collagen is not a cure-all, but it does have credible benefits when used consistently over time, particularly for skin and osteoarthritis. Our findings show clear benefits in key areas of healthy ageing, while also dispelling some of the myths surrounding its use.” The study suggests collagen’s greatest value lies in supporting overall skin health and joint comfort rather than eradicating wrinkles.
Nutrition experts highlight the importance of diet in supporting collagen health. Bridget Benelam from the British Nutrition Foundation points out that vitamin C, found in foods like citrus fruits and green vegetables, aids collagen formation. Zinc, present in meat, poultry, nuts, and seeds, also plays a role in collagen production. Because many collagen supplements are derived from animal products, they may not suit vegan diets. However, the body synthesizes collagen from amino acids in dietary proteins, which can be sourced from plant-based foods such as beans and lentils, with vegan collagen supplements available as alternatives. Dr Tamara Griffiths, president of the British Association of Dermatologists, welcomed the review but emphasized the need for further dermatological research to deepen understanding of collagen’s benefits
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