Using Collagen Powder: Benefits, Efficacy, and Application Techniques

In recent years, collagen powder has become a popular product for skin and joint health. Learn more about collagen powder's benefits and drawbacks, and whether it should be included in your diet.

Collagen is a protein that the body naturally produces, and it plays a vital role in the strength and elasticity of connective tissue. Collagen makes up about 30% of the body's total protein and has 28 different types, including types I, II, and III. However, age-related collagen loss and factors such as smoking, UV radiation, and environmental pollution can speed up collagen loss. One way to increase collagen levels is by taking collagen powder.

To make collagen powder, manufacturers use chemical processes to break down animal sources, such as skin, bones, lungs, and tissues, into small building blocks of proteins called peptides, which are easier to absorb. The peptides are then dried and milled to produce a powder that can be added to capsules, snacks, or liquids. The most common source of collagen powder is bovine, but some are made from marine and chicken sources. However, collagen powders are not complete proteins and should not be your primary protein source.

While many purported benefits of collagen supplements are still being studied, current research suggests that supplementation may help improve skin elasticity, texture, hydration, and appearance. Collagen supplements may also have beneficial effects on joint health by reducing inflammation and decreasing joint pain and stiffness in healthy adults.

It is essential to recognize that anecdotal results may be overhyped and that the benefits of collagen supplements may not occur in every person who uses them. Moreover, long-term use is usually needed to see benefits, and collagen supplementation should not substitute a healthy diet and lifestyle. By understanding collagen powder's pros and cons, you can make an informed decision about whether to add it to your diet.

A review of 15 studies in 2021 found that collagen peptide supplements can improve joint function and reduce joint pain. While these findings are promising, more research is necessary to fully comprehend the extent of collagen benefits for joint health, according to Schleiger.

In terms of gut health, probiotics and fiber typically take the spotlight. However, collagen might deserve recognition. Schleiger suggests this could be because of collagen's impact on the gut barrier, which plays a crucial role in maintaining the integrity of the gastrointestinal tract and preventing the entry of harmful substances.

'Collagen contains the amino acids glycine, proline, and glutamine,' explains Schleiger. 'These amino acids contribute to protein production that strengthens the gut lining and reinforces the barrier against toxins and pathogens.'

The anti-inflammatory effects of collagen may also play a role, as chronic inflammation in the gut can contribute to many gastrointestinal disorders, such as irritable bowel syndrome, or inflammatory bowel disease according to Schleiger. However, most collagen and gut health studies involve animals, so more human studies are necessary to confirm these benefits.

Collagen powder is incredibly versatile and simple to use if you're considering adding it to your routine. You can mix it into almost any beverage, such as smoothies, lemonade, juice, coffee, tea, or water. You can also add it to batters for pastries and baked goods, like cookies, pancakes, and quick bread, as you would do with any dry ingredient. Another option is to stir collagen powder into oatmeal, yogurt, or soup, especially if you're looking for a low-effort solution.

There is no established recommended daily intake or guideline for collagen powder, according to Pasquariello, since most people don't need it initially. In general, research indicates that a daily dosage of 2.5 to 5 grams per day is linked to skin benefits, according to Pasquariello.

Some studies suggest that increasing the dosage to 5-10 grams results in better outcomes, adds Pasquariello. Most supplements on the market provide about 10 to 20 grams per serving, which is well above these amounts. So, follow the product's packaging instructions, and if possible, consult a registered dietitian or other health professional to determine the best dosage for your needs.

Although most people can use collagen powder without issue, it can cause adverse effects in some people. Pasquariello states that this is more likely to happen if you use super high doses, so slowly add it to your diet. Loss of appetite, bloating, gas, constipation, or diarrhea are possible side effects.

If you're allergic to an ingredient in the product, collagen powder can cause an allergic reaction. After all, collagen peptides can come from various animal sources, some of which are common allergens, such as fish, shellfish, and eggs. The signs of a food allergy reaction vary widely, but common symptoms include stomach cramps, trouble swallowing, wheezing, vomiting, and hives. As a result, examine the ingredients before taking collagen powder if you have food allergies.

As Schleiger points out, collagen isn't known to interact with most medications. However, if you're taking blood-thinning medications (anticoagulants) to prevent blood clots, collagen may have a mild blood-thinning effect. If you're already taking prescription medications, particularly anticoagulants, talk to your healthcare provider before adding collagen to your routine.

It's important to note that collagen powder is a concentrated source of protein. Schleiger notes that if you already consume a high-protein diet or have certain medical conditions like kidney disease, you must be aware of your overall protein intake. An excessively high protein intake can strain the kidneys, potentially causing issues if you have compromised kidney function, according to Shleiger.

Collagen powder has become popular in the wellness community due to its potential benefits for skin, joint, and gut health. While it is a well-tolerated supplement, taking too much too soon can cause unpleasant gastrointestinal side effects, such as constipation or bloating. Consequently, taking collagen powder is not necessary for everyone, and it may not be suitable for your specific needs. 'If skin health, particularly elasticity and the appearance of wrinkles, concerns you, you may want to consider adding collagen to your diet,' Pasquariello advises.

Even then, she recommends working with a registered dietitian to decipher the 'why' behind your health goals and examine your overall diet—which might already contain all the nutrients you need, including those that support natural collagen production. Finally, it's worth considering your time and budget, especially if you plan to take collagen every day.

By considering these factors—and, again, chatting with a medical professional—you can determine whether or not collagen powder has a spot in your supplement routine.