Collagen and hyaluronic acid supplements, do they really work or are they a legend?

Collagen and hyaluronic acid-based supplements are currently experiencing a period of extreme popularity, with many people choosing them as an oral solution to restore tone and elasticity to their skin.

However, the debate about their real effectiveness is still open, and many leading international research institutes are conducting in-depth studies on the results of their regular use on increasingly large and diverse groups of people. To understand why there are still no definitive results, it is important to note that many oral collagen supplements are enriched with minerals, vitamins and hyaluronic acid to improve their effectiveness. This mixture has two consequences:

• greater effectiveness, since the combination allows the treatment to integrate the specific beneficial effects of each component of the product;
• greater difficulty in isolating the actual contribution of collagen to the final result.

One of the most prestigious institutions dedicated to research on the oral intake of hydrolyzed collagen is the prestigious National Library of Medicine: in an article summarizing the most serious studies conducted worldwide, it is highlighted that the result of the 19 tests considered reliable led the investigations to a total sample of 1125 people.

The results, which paved the way for the widespread use of hydrolyzed collagen, showed very positive effects compared to placebo in terms of skin hydration, elasticity and wrinkle reduction, all important factors for a world population that is seeing its life expectancy continue to increase.

Harvard University has also conducted an in-depth study on this topic. However, the prestigious university stresses that understanding the actual contribution of collagen must still be considered an ongoing process, and reiterates that the simultaneous presence of other ingredients makes it difficult to isolate the actual absorption of orally ingested collagen.

In any case, studies on the supplements available on the market are at an advanced stage and most of them seem to confirm a real and decisive contribution to the elasticity and rejuvenation of the skin. However, what is still controversial is the improvement in the health of hair and nails, for which there is still no incontestable evidence.

What is collagen?

Collagen, from a medical-scientific point of view, refers to a family of fibrous structural proteins found in the connective tissues of the human body and many animals. Chemically, it is composed of a series of polypeptide chains characterized by a repeated sequence of amino acids, mainly glycine, proline and hydroxyproline. These chains twist into a triple helix structure that gives collagen strength and tensile strength.

To translate it into easy-to-understand concepts, think of a bricklayer building a house with many bricks. To erect the walls, he must necessarily use a binder. Similarly, in a physical "house", all body parts such as skin, bones, muscles and even organs are required to be supported by a special substance: this is collagen. It acts as a set of resistant threads that provide structural support in the extracellular space of the connective tissues. Without collagen, the physical "house" would be like a pile of loose bricks, lacking strength.

Therefore, collagen is widely distributed throughout the body and plays crucial roles in the formation of skin, bones, tendons, ligaments and other connective tissues. Its production is regulated by a number of biological processes and can be influenced by aging, genetic, environmental and nutritional factors.
During childhood and adolescence, the body produces more collagen, which contributes to the growth and health of tissues. As we age, collagen production gradually decreases as a natural part of aging, which can lead to deterioration in skin quality, loss of bone density, and decrease in the elasticity of connective tissue.

Types of collagen? 1, 2, 3, 4

The human body is made up of a variety of tissues that require different properties to maintain certain functions. Therefore, four different forms of collagen have been identified, based on the different tissues and organs of the body.

Collagen Type I

Type I collagen is the most common and is widely found in the connective tissues of the human body, including the skin, bones, tendons, ligaments, and the cornea of ​​the eye. It is composed primarily of long chains of amino acids that form collagen fibers and give tissues remarkable tensile strength, just like a series of interwoven rubber bands.

For example, type I collagen is essential in bones to give them strength and resilience by forming a fibrous structure called osteoid, which acts as a scaffold for the deposition of minerals such as calcium and phosphorus. In the skin, type I collagen makes up the majority of the extracellular matrix, provides elasticity and strength, and plays a crucial role in the structural stability of the tissue and its ability to withstand mechanical stress.

Finally, in tendons, it forms fibrous bundles that connect muscles to bones, thus enabling joint movement and the transmission of contraction impulses.

Collagen type II

Type II collagen is the key component of cartilage, a flexible connective tissue that covers the ends of bones in joints and is therefore essential for the formation and maintenance of the structure and elasticity of articular cartilage.

If you want to make a comparison, the joints are like an elastic cushion between the bones that allows them to move smoothly without rubbing against each other. Collagen type II is essentially the elastic padding within these cushions that provides compression and tensile strength. Compared to collagen type I, it is arranged in less dense, compression-resistant fibers and is flexible to allow joint movement without friction.

In these cartilage tissues, type II collagen is specifically arranged to create a dense and resilient network that gives cartilage its characteristic long-lasting strength and flexibility. Over the years, this type of collagen decreases and joint pain increases, friction between the moving joints increases, and the ability to absorb shock during physical activities decreases.

Other types of collagen

Finally, there are other types of collagen in our body:

• Type III: This type of collagen forms elastic networks in the skin, blood vessels and internal organs where elasticity is needed to withstand movement and shock.
• Type IV: This collagen forms thin but very important walls, especially in the basement membranes, that provide support for the growth and development of tissues.
• Other types of collagen: At least 28 different types of collagen are known, although the most common and studied types are about 20. Many have slight variations in molecular structure and function and are distributed in different tissues and organs of the body with very specific functions.

So how effective is taking a collagen supplement?

Despite ongoing studies to evaluate their effectiveness, most tests conducted show that oral type I collagen supplements have positive effects on skin elasticity and radiance. In combination with vitamins and minerals, they are an excellent support for skin rejuvenation and renewal.

Products based on type II collagen, on the other hand, are a valuable ally in the production of synovial fluid, which is essential for improving joint function.

In particular, products containing collagen with:

• Vitamin A, vitamin B2 and B3 and vitamin C;
• Minerals such as copper, zinc and biotin;
• Hyaluronic acid

combine to stimulate the production of elastin, resulting in more elastic and compact tissues.

However, the effectiveness of dietary supplements is influenced by various factors:

• Collagen type: As mentioned, there are different types of collagen, each with its own specific functions. The most common are type I collagen, which is often used to improve skin health, and type II collagen, which is more associated with joint health. Therefore, the product should be selected according to one's needs;
• Quality: The choice of one's food supplement should be guided by consideration of quality, reliability and safety. There can be great differences between brands, so it is advisable to carefully check the composition and references of the chosen food supplement. For example, an innovative, safe and powerful product is the one made from Moringa;
• Dosage and duration: It is crucial to consider the collagen content in the supplements and the recommended duration of treatment, as these factors can affect the results. It is recommended to always follow the instructions on the packaging and avoid self-medication;
• Absorption: Before considering a poorly effective collagen supplement, it should be remembered that supplements must be adequately absorbed by the body. In fact, there are factors that influence this process, such as the presence of other nutrients in the intestine or the state of health of the digestive system;
• Lifestyle and diet: Exercise and a balanced diet improve the effectiveness of collagen supplements, especially when the diet includes nutrients that support production, such as vitamin C, zinc and amino acids;
• Individual needs: As always, the "body" is different from person to person, so different levels of effectiveness may be found depending on factors such as age, gender, existing health conditions and activity level.

What is hydrolyzed marine collagen?

Hydrolyzed marine collagen is a form of collagen obtained from the tissues of marine fish. It undergoes a hydrolysis process (thermal, acidic, alkaline or enzymatic) that fragments the peptide chains, lowers the molecular weight and facilitates absorption by the body.

Hydrolyzed marine collagen is rich in the same amino acids that are essential components of the human skin, bones and joint structure. For this reason, its consumption, facilitated by its lower complexity compared to the non-hydrolyzed form, is proposed as a solution with a regenerating effect.

More specifically, hydrolyzed collagen is created from the hydrolysis process of type I collagen, which is abundant in the skin, tendons, ligaments, bones, and teeth. Hydrolyzed marine collagen, usually derived from the skin and scales of marine fish, is easily digestible and absorbed by the body, and is believed to play a role in improving skin health, bone density, and joint health by supplementing the amount of type I collagen in the body, which is especially important for maintaining elasticity and tone, reducing wrinkles, and improving the overall appearance of the skin.

However, further studies are needed to fully evaluate the effectiveness and benefits of hydrolyzed marine collagen in the human body, although there is strong evidence of its effect on skin health. However, the alleged effect on muscle mass and weight loss that has been falsely attributed to it due to its protein-rich nature is unfounded.

Collagen for the joints

Collagen supplements can influence joint health through various biological mechanisms:

• Supply of essential amino acids: The essential amino acids (glycine, proline and hydroxyproline) of collagen are important for the synthesis of structural proteins in the joints such as cartilage, tendons and ligaments;
• Improving collagen synthesis: By increasing the availability of enzyme precursors needed for collagen synthesis in joint tissue, collagen supplements contribute to the regeneration and maintenance of articular cartilage;
• Inflammation control: Collagen can modulate the inflammatory response, including chronic ones (such as arthritis), in the joints through the regulation of pro-inflammatory and anti-inflammatory cytokines;
• Supply of bioactive substances: An important role in maintaining joint health is also played by the presence of bioactive substances in collagen preparations such as chondroitin sulfate and glucosamine;
• Improve joint lubrication: Collagen supplements can promote the production of synovial fluid, the lubricant that facilitates joint function by reducing friction of the osteocartilaginous surfaces.

It is important to emphasize that the effects of collagen intake may vary depending on individual physical conditions and lifestyle.

Contraindications for collagen and hyaluronic acid

There are very few known cases of side effects when taking collagen and hyaluronic acid, but there are some common sense precautions to take when introducing external substances into the body to alter its functions, even in a positive way.

General considerations

Regardless of lifestyle, the following general assessments should always be considered:

• Possibility of allergic reactions: It is important to be alert to signs of an allergic reaction such as itching, swelling or rashes and to discontinue treatment if they occur.

• Drug interactions: Hyaluronic acid could interact with blood thinning or antiplatelet medications and increase the risk of bleeding. If you are taking any drug treatment, it is always recommended to consult your doctor.

• Gastrointestinal reactions: Gastrointestinal side effects such as nausea, diarrhea or stomach discomfort are rare but possible. It is recommended to start treatment with low doses and increase them gradually to assess one's tolerance.

• Use during pregnancy and breastfeeding: Since this is an area that has not been extensively studied, it is recommended that you seek advice from your doctor.

Is collagen bad for the liver?

Liver functions are always the most affected by the intake of external substances. Although it has not yet been proven, the intake of collagen and hyaluronic acid supplements could be associated with liver problems:

• Risk of contamination: Some supplements may contain substances harmful to the liver, such as heavy metals or other toxins, which can lead to liver damage if taken over a long period of time.
• Liver overload: Excessive use of supplements could overload the liver during metabolic processes and lead to liver stress or damage.
• Interactions with liver medications: The addition of supplements could affect the effectiveness or toxicity of medications that require liver metabolism.
• Pre-existing clinical problems: It is important to take a history of conditions that have affected the liver, as the presence of diseases such as hepatitis or autoimmune liver disease could make it more susceptible to damage.

In summary, collagen and hyaluronic acid supplements are generally safe for most people, but it is important to be aware of the potential risks to the liver and to consult a doctor if you are experiencing or have experienced liver problems.

Sources

https://www.health.harvard.edu/blog/considering-collagen-drinks-and-supplements-202304122911

 https://pubmed.ncbi.nlm.nih.gov/33742704/