Thinking about getting skin collagen products? Here’s why a healthy diet is better value for money: There are plenty of well-known testimonials for pills, potions and garlic that say you look younger.
This time collagen products are in the spotlight, after Jennifer Aniston took on the collagen campaign of one wellness brand in late 2020.
While some research has found benefits in adding collagen for some aspects of skin health, it is a matter of consumers being cautious. The evidence is generally weak, with many of the studies saying that finding positive effects from collagen development is largely funded by businesses that manufacture these products. Therefore, the results need to be interpreted carefully.
When reading articles promoting these products, be especially careful about phrases such as “we may receive compensation for certain links to products and services”. These statements often imply that the publication has negotiated some form of work to reflect results in its editorial cover. So, what you read may not be an independent evaluation of the effectiveness of the product.
Instead of spending a lot of money on collagen products that promise to stop the signs of aging, smooth wrinkles and refresh your skin, spend it on healthy foods. You will get better value for your long-term health and well-being.
What does science say?
Normal exfoliation is associated with loss of connective tissue nappies within the skin, leading to a decrease in elasticity and the development of wrinkles and creases.
A 2019 review of collagen products, conducted by U.S. university researchers, found that four of the five included studies reported a degree of improvement in some skin variables.
This included improvements in: skin moisture and collagen density; skin hydration, wrinkling and elasticity; skin elasticity but no moisture content; and skin moisture, elasticity, wrinkles and roughness.
Across the studies, a closer examination of the methods by the reviewers found that many considered them to be of low methodological quality. The reviewers highlighted a number of limitations to the studies. These meant that the medications varied across the trials, as did the types of people included in the studies, meaning you could not compare results between tests.
It was also unclear how the results actually changed changes in skin appearance and whether this was obvious to others.
Amino-acids needed to make collagen are found in other foods that contain protein. There is no reliable evidence that amino acids in collagen products accelerate the process by which the body makes collagen.
In addition, most of the studies were funded in whole or in part by cosmic or cosmetic companies. This means that the results of the research should be interpreted with caution, especially when the linking statement indicates that the authors of the study were employed by the maker of the development. Further high-quality research studies are needed.
What is collagen and where does it come from?
Collagen is the main structural protein in skin and other connective tissue tissues such as cartilage, bone, tendons and ligaments.
It has a triple helix structure. Think of three slinkies coiled around each other, and that’s pretty much what collagen looks like.
The triple helix shape makes it very strong and flexible.
Vitamin C is essential for the chemical pathway that collagen produces in the body. Without proper vitamin C, the collagen would be unstable, causing the cocks to open, and you would develop scurvy.
Before you get hold of a bottle of collagen products, you may want to consider where it came from. Rich sources of collagen include pig skin, cattle skin, pig and cattle bones, tendons and cartilage, chicken cartilage and fish scales.
A complete diet is better value for money
A 2019 study found that 37 percent of Australians spend up to A $ 20 a month on cosmetics and personal care, with 26 percent spending between $ 21-50 and 15 percent spending $ 51 -200 per month.
A bottle of collagen products costs anywhere from around A $ 15-20 to over $ 100. Each capsule, or each serving, contains about half a gram of up to five grams of collagen.
In contrast, you can get better value for money by eating protein-rich foods such as meat, chicken, fish, eggs, milk, cheese, nuts, tofu, dried beans and legumes. This provides the amino acids your body needs to make collagen.
Since collagen would be unstable without vitamin C, it is also important to eat foods that are rich in it on a regular basis. Good sources include broccoli, Brussels sprouts, capsicum, tomato, spinach, kiwifruit, lemons and oranges.
Also aim to eat foods regularly rich in other nutrients needed to help maintain healthy skin. This includes:
- zinc, found in seafood, meat, chicken, dried beans and nuts. Zinc deficiency can lead to skin conditions including acne and some types of dermatitis.
- vitamin A, from oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes. Vitamin A helps abnormal skin cells grow into mature skin coverings that act as the body’s first layer of immunity. Beta-carotene found in vegetables can be converted into vitamin A in the body. Good sources include pumpkin, carrots and leafy green vegetables.
- and foods rich in polyphenols. These are small chemicals found in vegetables, fruits, herbs and spices that help plants to thrive or protect them from pathogens. Studies suggest that higher intakes are associated with slowing down some of the skin damage caused by exposure to the sun.
Image credit: Healthline
Clare Collins, Laureate Professor of Nutrition and Dietetics, University of Newcastle first published this article on The Conversation. It is the author’s own opinion.