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(CNN) - As you get older, a look in the mirror can reveal some fine lines, wrinkles, spots and flabby skin. You can worry more about the thickness of your hair, your crunchy joints or muscle loss.
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It is said that ingestible collagen, the protein supplement that has exploded in popularity, helps improve all of those things. So, should you start taking a collagen pill or sprinkle it in your coffee as part of your anti-aging routine?
While the evidence about collagen is far from conclusive, most doctors agree that there are few problems in trying it if you wish, as long as you keep expectations under control and some things in mind.
Decoded Collagen
Collagen is the most abundant protein in the body. It provides structure and support to tissues, including skin, hair and nails, as well as to muscles, bones, cartilage and tendons.
"It's like the frame inside your mattress," said Dr. Joshua Zeichner, director of cosmetic and clinical research at the Department of Dermatology at Mount Sinai Hospital in New York. "Inside the skin, the frame is collagen, the springs are elastic fibers and the filler is hyaluronic acid."
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Our body continuously produces new collagen, but the process begins to diminish more or less after 30 years. This is what contributes to wrinkles and the appearance of these on the skin, according to Zeichner.
Other factors, such as stress, sunlight, pollution, smoking and a sugar-rich diet, can also accelerate the loss of collagen. On the other hand, a protein-rich diet, along with the proper use of sunscreen and a good skin care routine, can preserve collagen.
What is inside a collagen supplement
Beef, pork and marine life are popular sources of collagen supplements, which offer protein in hydrolyzed form. That means it is divided into smaller units, including amino acids and peptides, that are easily absorbed and can reach tissues, including the skin.
The supplements specifically contain high amounts of three amino acids that are key building blocks for the synthesis of collagen in the body: glycine, proline and hydroxyproline.
Supplements generally come in the form of protein powder, or in the form of a pill, although there are also collagen protein bars and gummies. Powders can be with or without flavor, and can be added to any hot liquid, such as coffee, tea, oatmeal, soups, sauces and even baked goods.
Bone broth liquids and powders derived from beef or chicken can also be a good source of collagen, although there is not much evidence of benefits for the skin or joints, according to Dr. Patricia Farris, dermatologist and Academy member American Dermatology.
How ingestible collagen works
Taking a collagen supplement, Zeichner said, "is similar to what your body would experience after eating meat, except without fat."
The way they work is twofold: one is that the amino acids in the supplement can protect the body's existing collagen by functioning as antioxidants, where they block the action of enzymes that break down collagen and, ultimately, prevent the development of wrinkles, Farris explained.
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The other is that it simply produces more collagen by feeding your body's peptides, the short chains of amino acids that your cells use as collagen building blocks. In fact, according to Zeichner, high levels of collagen peptides can actually trick the body into thinking that its natural collagen is breaking down, which stimulates the formation of new collagen as a result.
There is not much definitive data on ingestible collagen, but preliminary research suggests that supplements may help build lean muscle mass; improve hydration and elasticity of the skin; reduce skin wrinkles; and reduce pain and / or stiffness in the joints, although it can take at least three months to experience benefits, according to ConsumerLab.com.
Should you use it?
According to experts, there is simply not enough data and standardization to make good clinical recommendations on ingestible collagen.
“I won't tell you not to do it if you want to take it, but I don't have a product that I can recommend that it has been fully tested,” said Farris.
The studies that have been done "have been small and mostly funded by the company, and it can take about eight weeks of daily use to see a benefit," added Dr. Tod Cooperman, president and founder of ConsumerLab.com.
The results of the research have also not given a clear idea of how collagen can visibly affect a person's skin. One study measured a 17.7% reduction in the volume of eye wrinkles after 8 weeks of ingesting a hydrolyzed collagen, but it is not clear if that reduction is significant enough to produce visibly appreciable changes, Farris explained.
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Then there is the fact that demographic groups may be limited in studies; For example, a study may find improvements in skin elasticity among a group of women with white complexion, but that does not tell you anything about those in other demographic groups, such as older people, men or darker skinned, said the doctor Anne Chapas, dermatologist and medical director of Union Square Laser Dermatology in New York.
In addition, it is often difficult to decipher if it is the collagen that is responsible for the benefits, or if it is something else in the formula, people's diets or their skin care routines.
"I think the difficult thing about my patient population is that they are not doing this in isolation: they are using antioxidants, retinoids, laser treatments and fillers, and sunscreen," said Dr. Karyn Grossman, clinical professor of dermatology at the University of Southern California and owner of Grossman Dermatology in Los Angeles and New York.
Another factor to consider is that mild side effects may occur. These may include gastrointestinal symptoms, headache, dizziness or rash, according to ConsumerLab.com.
In general, a collagen supplement may be more suitable as a supplement to a healthy diet that is rich in nutrients but may have minor gaps in consistency, said Jen Scheinman, a registered dietitian nutritionist based in Colorado who takes collagen and recommends it about half of women in their private practice.
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“I use collagen a few days a week… and my skin definitely looks firmer and healthier. It looks more youthful and my hair and nails also look stronger, ”said Scheinman. “[The results] are not a thing overnight, but a good three months of taking it regularly. Part of why I like it is because it is a good and easy source of protein. If people are struggling to get protein, they can dissolve tasteless in most hot drinks and increase people's protein intake while offering skin health benefits. ”
Grossman agrees. “If you are eating too few calories and you are not eating a lot of protein, you may experience a greater benefit by taking a collagen supplement than someone who regularly eats salmon, lean chicken, turkey, broccoli, red peppers and tomatoes.” All foods that help support collagen synthesis, ”he said.
But if your diet is a junk meal, "adding collagen alone will not have the same benefit as someone whose diet is healthy and balanced," Scheinman added.
How to choose a collagen supplement
"If you are generally healthy and your kidneys work well, I have no detrimental effects on health," said Zeichner. "Usually, I'm not proactively recommending (collagen supplements), but for patients who ask, I certainly support it, along with a healthy diet and a good skin care routine."
However, as with other dietary supplements, collagen supplement manufacturers do not have to prove that their products are safe and effective before aligning store shelves. Because of this, it is important to consult with a board-certified dermatologist about whether the ingredients are right for you, Chapas advised.
Here are some other things to consider when choosing a collagen supplement:
Go for the quality. Scheinman recommends that bovine collagen peptides be obtained from organic grass-fed cows, while marine collagen supplements should be non-transgenic and taken in the wild. "Ultimately, what this means is a cleaner collagen supplement with less pollution," Scheinman said.
Know your allergies. Those with fish sensitivity, for example, should stay away from collagen of marine origin.
Research the manufacturer. Verify that the company has been tested for heavy metals or other contaminants. You can review here the results of recent tests by ConsumerLab on collagen supplements, including approved and unapproved sources. Zeichner also advised to choose a supplement from a company that has some published data that shows effectiveness.
Lisa Drayer is a nutritionist, author and collaborator of CNN in health and nutrition.
Collagen