Liquid collagen is a dietary supplement that is believed to offer a range of potential benefits, including improved skin elasticity, increased muscle mass, and prevention of signs of aging and heart disease. Some proponents also claim that it can lead to shinier hair, stronger nails, healthier joints, and even aid in weight loss. This article aims to provide an unbiased look at the potential benefits of liquid collagen, examine the current research, and outline possible risks associated with collagen supplements.
The Body's Natural Collagen Production
Collagen is a vital protein that makes up approximately one-third of the protein in the human body. It serves as the main component of connective tissues and provides the structural framework for tendons, ligaments, skin, bones, cartilage, blood vessels, hair, nails, and internal organs .
Collagen is produced by specialized cells called fibroblasts, which are distributed throughout the body. However, as people age, collagen production starts to slow down. This natural decline in collagen production is one of the reasons why the texture of the skin and other tissues may change as individuals get older.
Liquid Collagen as a Supplement
Liquid collagen is marketed as a means to support the body's natural production of collagen. It is produced in the lab and derived from the connective tissue of animals such as cows, pigs, fish, or chickens. Depending on the brand, liquid collagen may also contain additional ingredients like biotin (vitamin B7) and silica, which are believed to promote healthy hair, skin, and nails, as well as support bone and connective tissue health.
Manufacturers claim that liquid collagen provides an "easier" source of collagen for the body because the product is hydrolyzed. This means that the animal-derived collagen has been broken down into large proteins called collagen peptides, which the body can more readily absorb.
It is important to note that liquid collagen is just one form of collagen supplement, alongside collagen tablets, gummies, capsules, powders, and gel caps. Some supplements are made from collagen peptides, while others are made from non-hydrolyzed collagen protein.
Potential Benefits of Liquid Collagen
The skin is composed of approximately 75% collagen, making it a key component for maintaining skin health. Liquid collagen is believed to improve skin elasticity, increase hydration, and reduce the appearance of wrinkles. Several studies have explored the benefits of collagen supplementation on skin health.
A 2019 study from Germany examined the effects of liquid collagen supplementation in 72 older women. After four weeks, those who took liquid collagen experienced significant improvements in skin hydration, elasticity, roughness, and density.
A 2019 review from the University of California, Irvine, concluded that collagen supplements show promise in increasing skin elasticity, hydration, and density. However, further research is needed to fully understand the effects.
Collagen supplementation has also been associated with improved nail health. A study published in 2017 reported that individuals with brittle nails experienced a 12% increase in nail growth and a 42% decrease in nail breakage after taking a collagen peptide supplement for 24 weeks.
Bone, Joint, and Muscle Health
Collagen is a crucial component of bones, joints, and muscles. Some studies suggest that collagen supplements may have positive effects on these areas.
Bones: Collagen supplements have been studied for their potential to slow or improve osteoporosis, a condition characterized by the progressive loss of bone minerals. Collagen supports the organic tissues within bones that produce bone minerals. However, the effectiveness of collagen supplements for bone health is still unclear, as results from studies have been contradictory.
Joints: Collagen makes up around 60% of cartilage, and the loss of collagen over time contributes to the development of osteoarthritis. Some research suggests that daily use of a hydrolyzed collagen supplement may slow the progression of osteoarthritis by promoting collagen growth in joint cartilage. However, the quality of studies in this area is generally poor, and further research is needed.
Muscles: Collagen does not directly build muscles but supports their structural stability. A study published in 2019 reported that a daily dose of hydrolyzed collagen peptide, combined with strength training, increased muscle mass and strength compared to strength training alone. However, the study lacked a control group, making it difficult to determine the specific benefits of collagen supplements on muscle health .
Collagen makes up more than 50% of blood vessels, and some believe that collagen supplements may help reduce arterial stiffness, a contributing factor to heart disease. A study from Japan in 2017 reported that healthy individuals who took a collagen supplement twice daily for six months experienced a significant reduction in arterial stiffness and improved cholesterol values. However, more research is needed to support claims that collagen supplements can prevent or treat heart disease.
Risks and Side Effects of Liquid Collagen
Liquid collagen is generally considered safe and well-tolerated. Common side effects, if any, tend to be mild and may include heartburn, nausea, bloating, indigestion, and diarrhea. It is important to note that some liquid collagen drinks may contain sugar, so individuals with diabetes should choose sugar-free options.
Additionally, individuals with known fish or shellfish allergies should be cautious when using collagen supplements derived from fish or shellfish protein, as they may trigger allergic reactions.
Other Sources of Collagen
While liquid collagen supplements are available, it is worth noting that collagen can also be obtained through food sources. Consuming protein-rich foods like red meat, poultry, and fish can provide a natural boost of collagen. Foods rich in the amino acids glycine, proline, and hydroxyproline, which are essential for collagen synthesis, include eggs, dairy, legumes, and soy. Bone broth is another natural source of collagen, although collagen peptide supplements like liquid collagen may deliver higher concentrations of collagen.
Liquid collagen is a dietary supplement that aims to support the body's natural production of collagen. While it is marketed for its potential benefits in skin, joint, bone, muscle, and heart health, the evidence supporting these claims is still limited. Further research is needed to fully understand the effects of collagen supplementation.
It is important to consult with a healthcare professional before starting any new dietary supplement, including liquid collagen. They can provide personalized advice based on individual health needs and considerations.
Remember, the information provided in this article is for informational purposes only and should not replace professional medical advice.