Why Consuming Collagen Supplements is Useless

Collagen is a protein naturally present in our body, and which the body is capable of synthesizing itself, an essential component for the health of skin, hair, nails, joints and bones. But as we age, especially after 30, internal collagen production tends to decline, and with increasing life expectancy – as well as the expectation of looking like Brad Pitt at 59 – the Interest in supplements and products has increased. which contain it.

“It is the most abundant protein in our body, the one that will provide structure and support to the tissues,” explains Irene Araya, dermatologist at Clínica Santa María. This is why it is culturally linked to the good health and appearance of skin, hair and nails, as well as muscles, bones, cartilage and tendons. “In the skin, collagen is preferably found in the dermis, this layer located under the epidermis and which is responsible for giving structure to the skin,” he emphasizes.

“Collagen represents no less than 25% of the total proteins in the human body,” adds Francisco Álvarez, professor of chemistry and pharmacy at the Andrés Bello University Viña del Mar Campus, and is responsible for “the formation of fibers strong and durable. who provide this structural support. Bones, for example, are 90% collagen, while half of the skin is this protein, which is even found in organs like the lungs and liver.

Fibroblasts are specialized cells whose mission is to synthesize collagen from the proteins we consume in our diet. But due to different factors, notably increasing age but also certain diseases or nutritional problems, the action of fibroblasts is reduced and the production and synthesis of collagen decreases.

Inevitably, from the age of 30 we begin to produce less collagen, perhaps because our bodies are still programmed to live this length of time: in Chile, at least, in 1900 life expectancy was estimated at only 23 .6 years for women and at 23.5 years. years for men. In just over a century, this wait has tripled and the Chilean average already exceeds 80 years.

Fibroblasts have not yet been warned that we are going to live so many decades and that is why, after the age of 30, production begins to decrease by about 1% per year. This reduction can be exacerbated if you smoke tobacco, regularly consume products high in sugar, remain under constant stress, expose yourself to unprotected solar radiation or high levels of environmental pollution.

“Solar radiation can affect even minimal but recurring exposures,” says Araya. For example, with sunlight penetrating through car windows, windows or even artificial light sources, such as computers and cell phones, “even if studies are still needed on this last point”, emphasizes -he.

The menopause period is also associated with this reduction in collagen production, “which results in a loss of skin turgor and the appearance of wrinkles, which have already appeared before,” specifies the professional.

Faced with this situation, which manifests itself in less tight skin, more wrinkles but also more fragile bones and less firm joints, collagen is appearing everywhere, particularly in pharmacies: we see it in powder, in sachets, in gummies, in pills. capsules. Made from synthesized proteins, it promises to strengthen this body deficit and restore the levels needed to continue looking and feeling young forever.

However, the opinion of medical specialists is resounding: collagen supplements are of little use. Format independent.

“As for its effectiveness in preventing skin aging or stopping hair loss, scientific evidence does not support its use,” says dermatologist Irene Araya, while her colleague Andrés Lehmann, skin specialist at the Dávila Clinic, expresses that “it is best to consult a specialist to see what problem we want to improve or cure.

“The benefit of collagen supplements has been questioned over time,” analyzes academic Álvarez. Although he cites a recent meta-analysis carried out by Chinese researchers, where it is observed that collagen could improve the hydration and elasticity of the skin, “larger studies are necessary to support this assertion”, since the treatments evaluated in this study do not exceed 3 months of treatment.

Does this mean they are cheating us with the sale of collagen? “Well yes,” says journalist Bruno Martín, host of a scientific section of The country from Spain . Since collagen is synthesized by the body thanks to the proteins we consume in our diet, there is no point in ingesting it already synthesized. “It’s like eating hair to make it grow more,” Martín says in a popular book. video On the subject.

Although consuming collagen does not do much to improve our levels of this protein, it also does not have any very worrying negative consequences. “This is a nutritional supplement, not a drug, so there is no risk,” says Lehman. In fact, if we eat more than we need, the excess will simply be eliminated through urine.

The dermatologist from Clínica Dávila explains that when we consume hydrolyzed collagen, which is sold in pharmacies, the molecules are broken down by our digestive system and separated into amino acids, and this is how the intestine allows them to pass in the blood.

“In simple terms, ingesting collagen is like eating a wall, which the stomach dismantles into bricks – the amino acids – so that they can enter the circulation,” he explains. But once the wall collapses, “the bricks will no longer fit back together the same way they came in.” The cells and organs of the body will then occupy them according to their different needs, so “more collagen in the diet will never mean more collagen in the structure of your body”.

This is the same thing that happens with foods enriched with protein, and which we examined in another article: with a balanced diet, protein needs are more than covered, and eating products with extra protein does not will only lead to more intense peeing.

On the other hand, the UNAB academic warns that it is not appropriate to use them without medical supervision, “as some adverse effects have been reported, such as swelling, heartburn, kidney stones or rosacea on the skin. It is also contraindicated, Araya points out, in patients with kidney or liver damage, and in people with allergies in general.

Another significant point mentioned by Álvarez is that hydrolyzed collagen is obtained from the process of animal tissues rich in collagen. So, when you read the product composition label, you may encounter unpleasant surprises, especially if you follow a vegetarian or vegan diet. If you still plan to use these products whose effectiveness has not been proven, “the most important thing is to make sure that they are validated by the health authority and that they are sold in approved stores,” reiterates -he.

Besides the fact that the effectiveness of these products is doubtful, without scientific support or research to back them up, another no less important factor must be taken into account: their price, which currently varies between 10,000 and 60,000 pesos, depending on the brand. and format.

But all is not lost. Although the deficit in collagen production in the body is irremediable, there are ways to stimulate it so that its loss is not so drastic. The first, as always, is to follow a balanced diet.

“When we talk about a healthy diet, especially in terms of collagen, it is crucial to avoid ultra-processed products as much as possible – especially those with black labels – and to consume natural foods rich in protein, such as eggs., the vegetables, the fish, the White meats and lean – like chicken or turkey – whole grains like quinoa and also nuts,” mentions Álvarez.

The second is to take care of the skin. And we’re not just talking about having a routine. skin carebut to “protect yourself from the sun – with products with UV filters –, hydrate well and clean your face thoroughly in the morning and before bed, taking care to remove your makeup before going to bed”.

Moisturizing creams also do their job, “especially if people consume water poorly,” explains the academic. Araya adds that “using retinoid creams and laser therapies can also stimulate collagen production in the skin.”