Will Collagen Make Your Skin Look Younger?

Is the collagen “fountain of youth” hype valid?

In this 4^th and final chapter on collagen, we look at the skin . There is a tremendous amount of data on the internet regarding collagen’s ability to restore your skin to a younger and more hydrated appearance.

Are these statements valid?

Is there research to support the claims?

Does eating collagen make your skin look younger?

Unfortunately, the research is not robust when it comes to validating the claims that collagen provides “amazing” youthful effects for your skin.

Hydrolyzed collagen is the type often mentioned when it comes to skin benefits. Hydrolyzed collagen is very digestible and therefore readily absorbed by the body.

Collagen is a protein. When proteins are highly digestible they are broken down into amino acids. Every protein you consume, including collagen, is broken down into amino acids, or short strings of amino acids called peptides.

Therefore when a highly digestible protein has supposed benefits for your skin, you have to ask what makes it different? 

It’s frequently mentioned that collagen is rich in 3 specific amino acids also found in our skin – glycine, proline, and hydroxyproline. Remember, these particular amino acids are not essential amino acids, meaning they can be manufactured by your body. But, they are particularly rich in our skin so let’s ask some questions about them:

• Are these amino acids found only in collagen, or are there common foods rich in them? 
• Does eating hydrolyzed collagen help your skin?
• Do these amino acids found in collagen cause skin rejuvenation?

Common foods rich in glycine, proline, and hydroxyproline

It turns out that these 3 amino acids are easily found in our diet. See below:

Animal sources – commonly eaten animal foods are rich in all 3.

• fish
• meat
• dairy

Plant sources

• soy
• spinach
• cauliflower
• cabbage
• kale
• asparagus – proline
• potatoes – proline
• mushrooms – proline
• cucumbers
• peppers – hydroxyproline
• parsley – hydroxyproline
• beans
• kiwi
• pumpkin
• banana
• mango – hydroxyproline

That’s a good selection of foods. It doesn’t appear to be difficult to find these particular amino acids in foods.

Does collagen help your skin?

According to Dr. Axe, who has a very successful website selling collagen products, collagen stimulates cells in the skin, joints, and bone, leading to collagen synthesis and growth.

He emphasizes the three amino acids we just discussed and specifically states that hydroxyproline has special properties. According to Dr. Axe hydroxyproline is not completely digested and partial digestion has the benefit of boosting collagen synthesis in the skin and other areas of the body. On his website, he was particularly emphasizing fish collagen in this regard.

This sounded promising and I was excited to review the reference in superscript on his website. Unfortunately, when I followed the link it went to a website that sells fish collagen, not research, as I was hoping to see.

I was unable to find any good research to support this claim.

When it comes to validated research, see the 3^rd part of this series where I discuss “Does Collagen Help Rheumatoid Arthritis?”.

Will collagen supplements make you look younger?

Everyone wants to know – does collagen have any age-reversing, rejuvenating skin effects?

I reviewed data from several dermatologists but, sadly, there wasn’t any overwhelming agreement about collagen supplements benefiting the skin.

Dermatologists agree on the benefits associated with injecting collagen-stimulating substances, such as hyaluronic acid fillers into the skin, but that’s assistance you would seek out from a qualified dermatologist.

A 2015 study showed skin hydration improved from ingesting a collagen powder, but there are few placebo-controlled studies that prove collagen provides real skin benefits, per Dr. George Sun.

The British Skin Foundation claims that eating collagen does not benefit the skin in any way.

Dermatologists agree on how to keep your skin young

What dermatologists do agree on and recommend for skin is the following :

• sunblock
• antioxidants
• Retin-A
• topical and injectable collagen products
• lasers that thicken, tighten and stimulate collagen production in the area receiving the therapy

Dr. Schlessinger, another dermatologist, had this to say: “While collagen supplements, drinks, and powders have surged in popularity in the beauty world, you shouldn’t expect noticeable benefits in skin from ingesting them.”

Dermatologist says collagen won’t help your wrinkles

He continues: “It’s even harder to believe that ingesting collagen could help tackle a particular problem area, like the wrinkles around your eyes that seem to get deeper by the day.” “It’s impossible for an oral supplement to reach specific areas and target the places that need a boost most,” says Schlessinger. “Plus, taking powdered collagen could have negative side effects such as bone pain, constipation, and fatigue.

Dr. Surampudi, a professor of medicine at UCLA’s division of clinical nutrition cited several studies showing benefit in skin elasticity and diminishment of crow’s feet by 19 percent, but also noted that more research is needed because many of the studies thus far are not only small but sponsored by a company that sells the collagen product.

The statistics are clear on studies funded by companies that sell the product being researched – they are skewed to the benefit of the company close to 75 percent of the time.

What does work for your skin?

Of greatest agreement among health professionals was how to maintain a healthy, youthful appearance of your skin. Their advice – avoid certain lifestyle factors known to inhibit collagen production and increase collagen breakdown. These include:

• Excess sugar
• Alcohol
• Sun exposure
• Smoking

How did our protein fixation begin?

Where did the idea originate that we need a lot of balanced protein to be healthy?

Did you ever hear the myth of protein combining? It’s the notion that you need to combine certain foods in a given meal to ensure the protein is complete. I’m frequently asked about this when I lecture.

The concept was created about 40 years ago and it stated that since certain foods, particularly plant foods, were low in particular essential amino acids. Due to this perceived deficiency, it was recommended you complement the amino acid profile of one food with another food.

An example of this is rice and beans. It was thought they needed to be eaten together to make a complete protein. This was wrong.

Dr John McDougall successfully “took on” the American Heart Association and had them recant their 2001 claim that questioned the completeness of plant proteins. The Association now acknowledges, “plant proteins provide all the essential amino acids”.

Why is protein combining unnecessary?

Is the body able to handle the problem of amino acid imbalance itself? Yes, it is.

The human body is extremely clever and survival oriented. Your body actually recycles protein and maintains a “stash” of free amino acids that it can utilize to complement proteins as needed.

About 90 grams of protein enters the digestive tract on a daily basis to be broken down and then reassembled. Why? In order to balance out any shortcomings of the protein you eat.

It is thought to be practically impossible to eat a whole food plant-based diet that is sufficient in calories yet deficient in protein.

Are you impressed with the brilliance of your body? I constantly am…

Does it seem logical that collagen is particularly “special” or “unique”?

Does it make sense, therefore, to combine proteins or eat “special” proteins when there are 90 grams available to be reassembled as needed?

You likely won’t be surprised that much of my research yielded comments like this from a variety of doctors: “Because our body breaks down collagen into amino acids and then assembles them into proteins, taking supplemental collagen probably isn’t any better than eating the foods rich in collagen.”

There is an agreement that common everyday foods are rich in the same amino acid profiles found in collagen. The list includes some of the healthiest plant foods, including broccoli, cabbage, kale, mushrooms, and beans.

Vitamin C rich foods should be emphasized

Foods rich in vitamin C need to be an important part of your diet due to vitamin C’s role in collagen production. Unfortunately, we tend to be very deficient in fruits and vegetables.

Foods rich in vitamin C include:

• citrus
• bell peppers
• kiwis
• broccoli
• kale, to name a few.

My conclusion

I embarked upon this entire series on collagen very open-minded and eager to see what benefits I could find. There is so much data on the internet, but of course, I’m interested in the science and independent research, not paid for by any company with a vested interest.

There are certainly abundant “claims”, but hard research was disappointingly scant.

I can’t even say there’s a neutral outcome to my research. In other words, I cannot say that collagen seems innocent.

The problems with collagen absolutely outweigh any benefits:

1. Collagen is an incomplete protein, missing the very important essential amino acid tryptophan. Tryptophan deficiency can create symptoms of anxiety and depression.
2. Collagen is rich in amino acids that are non-essential, therefore those amino acids that can be produced from other protein-containing foods you eat. The specific amino acids found so abundantly in collagen are readily available in commonly eaten foods, therefore you don’t need to buy collagen powder.
3. Collagen is 100% protein from an animal source and thereby will tend to increase IGF-1 production, a cancer initiator.
4. There is no strong evidence that collagen affects your skin unless you are injecting it there.
5. Bone broth, even from organic chickens, has dangerous amounts of lead in it.
6. Collagen powders have been found to contain antibiotics, drug metabolites, parabens, and insecticides.

The only benefit I found was discussed in part 3 of this series where I reviewed the literature showing benefit to those suffering from rheumatoid arthritis, but only when they continue to ingest collagen powder. Considering the benefits we see with our patients suffering from rheumatoid arthritis on the autoimmune protocol we offer, I see no reason to use collagen on a daily basis with its attendant downfalls.

What do you think? I’d like to hear your comments.

I also covered each of these topics on YouTube if you want to share this data with others.

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