Picture this; it’s 6.45am and you are staring at yourself in the mirror. You were woken in the night by a sleepless child, potentially a partner snoring. There are dark circles under your eyes that no amount of coffee seems to have fixed. Your skin seems to have lost it’s stretch, and you wonder if you have begun to age in dog years. Enter collagen. Instagram’s latest celebrity with influencers shoving it down our throats as well as their own every few reels. As Mum’s do we have the time or budget to get on this new wellness hype?
Is it actually worth taking collagen supplements? Having a background in science, I wasn’t willing to just trust instagram reels and supplement websites. So I did a bit of research to find out the truth, and it wasn’t easy. There isn’t a lot of reliable information available. So I’ve put it all together for you and call BS on some of the things we see in the media that simply aren’t true. You can jump straight to the mythbusters here.
What is collagen anyway?
To put it simply collagen is literally the glue that holds everything together. In our bodies it’s the protein we have the most of. It’s in our skin, hair, nails and bones. Ever thought about a baby’s perfect skin? They are little collagen factories. Sadly, there is not an unlimited supply of collagen and as we get older our natural production slows down. By the time we hit our mid twenties, collagen production starts to slow down. When we reach our 30’s and 40’s the signs of this decrease are visible. Fine lines, crepey skin and creaky joints anyone? This decrease in production is also sped up by sun damage, drinking alcohol and smoking.
You can get collagen naturally through what you eat, but unfortunately for some it is only via animal proteins. More on that later! Eating chicken skin, fish, bone broth and pork skin can be good collagen sources 🤮. Personally I’m not down with any of those! You can also boost your own collagen supply by eating food that is high in vitamin C or protein rich.
There are different types of collagen (around 28), they are grouped into 5 different types. Many supplements target contain the types that target skin, hair and nails. You may see ‘hydrolyzed’ used a lot when looking at supplements. Whole collagen molecules are too big for our body to absorb properly. Hydrolyzed collagen is already broken down for you, which makes it much easier to get from your stomach into your bloodstream and where it needs to go. Although there is no guarantee of where that collagen will go when it is in your body. Firstly, it goes where it is needed most.
Is it worth taking collagen supplements?
So why is everyone obsessed with collagen, and why is it all over our social media? As much as we would all love to look like we had an undisturbed 8 hours of sleep, collagen is reported to do much more than that. Like I already said, I’m a scientist at heart, so I don’t take all these claims at face level. I do trust what Harvard tell me though. They looked into what research had been undertaken into collagen supplements. Initially it looks like a big thumbs up for collagen. Taking the supplements resulted in wrinkles being less noticeable, skin was more firm and supple. The research doesn’t show any benefits to hair and nails though. In most of this research the collagen was taken with other vitamins and minerals. Most of the research was also completed by manufacturers of supplements, so they definitely have vested interest.
Reclaim your glow
Let’s face it, once we reach a certain age, our ‘glow’ seems to come from the hormonal flushes rather than youth. Add to the mixture the fact that we survive on a daily battleground called parenthood, our glow can be somewhat diminished. We need all the help we can get. Evidence says it can improve our skin, so it may well be worth giving it a go.
Hair shed
I can’t tell you how many times I have had to unclog my hoover and my drain from my hair. Hair loss isn’t just after you have babies, it comes back with a vengeance when perimenopause enters your life. The supplements claim they can help with hair loss and quality. The research says it isn’t so, some reviews do claim they have seen benefits with their hair though. It’s probably not worth taking it if improving your hair is the sole purpose.
Creaky knees
We’ve all been there, wriggling toddler under one arm, pushchair in the other. Our joints face a daily battle as Mothers. Collagen is a major component of cartilage, which provides a cushion between your bones. Increasing the collagen in these areas may stop it sounding like you’re smuggling an empty crisp packet every time you get off the sofa.
Is there a but?
There’s always a but! Before you go all supermarket sweep in Holland & Barrett, you better hear the but. Collagen supplements aren’t a time machine. When you take collagen supplements, your body breaks it down into amino acids. Your body will then send those pieces where they are needed most, which more often than not isn’t our forehead wrinkles.
If you’re anything like me, you want results immediately. You need to play the long game with collagen supplements. It needs to be taken consistently for 8-12 weeks before you begin to see any results. It can also be expensive. Marine (fish) collagen supplements are considered the more premium option, and many feel they make the most difference to their skin. Bovine (cow) collagen supplements are usually cheaper. That’s because they are more difficult to digest but are better all rounders for skin, joints and gut health.
Most people prefer the collagen powder as it’s the most versatile and can be mixed into drinks. Some complain that is has a nasty taste and clumps when added to drinks, so be sure to read the reviews first. Gummies are available but usually contain additives, sugar etc. Capsules are also an option but some people struggle to swallow multiple capsules each day.
Remember it isn’t a get out of jail free card for the chaos of motherhood. If you’re surviving off minimal sleep, no water and high stress, it’s not going to be as effective. Although increasing your sleep, water intake and lowering stress levels are likely to result in better skin without the collagen supplements.
What if I’m vegan or vegetarian?
Unfortunately true collagen does not exist in the plant world. This means that collagen supplements are NOT suitable for vegans and vegetarians. If you see collagen supplements labelled as vegan or vegetarian, check the ingredients carefully. It is most likely a mix to improve and increase the production of your own collagen. Here’s what you can look to include in your diet to support natural collagen production:
- Vitamin C – Without this your body can not add the required amino acids together to form collagen fibres.
- Glycine, Proline and Lysine (amino acids) – You can get these through eating soy, beans, nuts and seeds.
- Silica and biotin – These are the true superheroes at strengthening nails and hair.
Busting collagen myths
Collagen skincare
Collagen molecules in skin care are too large to penetrate your skin. They are good at moisturising, but the only way to increase your collagen is to eat or drink it. Don’t waste your money on any collagen skincare – it’s TOTAL BS.
Instant results
Collagen definitely requires time. There are no instant results. Don’t be fooled by any products that claim otherwise. It’s TOTAL BS
Vegan collagen powder
There are no true vegan or vegetarian supplements, just ways to increase your own collagen production. TOTAL BS
Stretch marks
Unfortunately collagen supplements are unable to reduce the appearance of wrinkles. TOTAL BS
Marine better than bovine
Although marine is superior to bovine collagen, you can still get results from bovine. It just may take a bit longer, but it will save you pennies. This is a tiny bit of BS.
Collagen improves your hair
Collagen won’t directly improve your hair, hormones are one of the main factors here. Especially with postpartum hair loss. It can help support it though! So this is a tiny bit of BS.
Coffee ruins the collagen
Finally a myth we can bust! High quality collagen peptides are stable in heat, so you can stick the powder in your coffee guilt free! Coffee boost and youthful skin – yes please!
So is it actually worth taking collagen supplements?
Well after looking through all the evidence presented, I may well just be ordering some collagen supplements! Collagen supplements are worth taking, but they are not a replacement for a healthy diet, rest (maybe in 20 years time!).
Finally check the dosage of collagen in whatever you decide to take. A safe amount is considered between 2.5-15g a day. The gummies usually contain the least amount of collagen, and you would need almost the whole tub to reach 2.5g. They are also full of several other ingredients. Capsules generally contain more collagen than the gummies, but most only contain 1g so you wouldn’t get the minimum amount taking one a day. The collagen powders are generally considered the best option for useability and reaching the required dose.
If they fit into your budget then go for it!
