Collagen: Side effects and effects on the body
Collagen has become extremely popular in recent years. It is used in dietary supplements, cosmetics, and even the food industry. However, many people wonder whether side effects can occur, whether collagen is harmful, and how it affects the body. In this article, we analyze scientific data, the effects of collagen, and its role in nutrition.
What is collagen?
Collagen is a protein found in large quantities throughout the body. It forms the basis of connective tissue and strengthens skin, bones, tendons, and ligaments. There are at least 28 types of collagen, of which types I, II, and III are the most common. Due to its ability to strengthen and support tissue structures, it is often referred to as the body's "glue."
Source: NCBI - Biological Role of Collagen
Production and availability
Collagen is obtained from animal sources (e.g., fish, cattle, pigs) or synthesized from plant-based raw materials. Hydrolyzed collagen (also called collagen peptides) is an easily digestible form frequently used in dietary supplements.
Collagen is not only important for tissue health, but also plays a role in regulating inflammatory processes. Studies show that collagen can help reduce pro-inflammatory cytokines, making it a promising agent in the treatment of chronic inflammatory diseases.
The effects of collagen: What do the studies say?
The effects of collagen are well researched, especially with regard to skin health, joint health, and anti-aging effects.
Skin health
Collagen supplements can improve skin elasticity and reduce moisture loss. A 2019 study shows that regular collagen intake over 12 weeks visibly improves skin firmness and reduces wrinkles.
Source: PubMed - Collagen for Skin Health
Joint health
Hydrolyzed collagen has been shown to have positive effects on reducing joint pain and inflammation, particularly in older adults and athletes. A 2018 meta-analysis confirms that regular collagen intake reduces joint pain.
Source: ScienceDirect - Joint Health and Collagen
Is collagen harmful?
A frequently asked question is: "Is collagen harmful?" The answer is: In most cases, no. However, there are some important points to consider:
- Allergies: People with allergies to fish, eggs, or beef should be careful, as collagen often comes from these sources.
- Overdose: Excessive doses can cause digestive problems such as diarrhea or bloating.
- Heavy metals: Some collagen products may contain heavy metals if inferior raw materials are used. Be sure to buy certified products.
As the market for collagen supplements grows, it's important to pay attention to the product's composition and origin. Many disreputable manufacturers fail to provide details about the source of their raw materials. For safety, choose certified products. EU citizens are advised to purchase products from the MST Nutrition EU website, and UK residents from the MST Nutrition UK website.
Collagen: Side effects
Despite the obvious advantages, the following side effects are possible:
- Gastrointestinal problems: Some users report nausea or bloating.
- Unpleasant taste: Collagen products can sometimes have a specific aftertaste.
- Drug interactions: If you are taking medication, you should consult a doctor before taking collagen.
Studies have also shown that long-term use of high-dose collagen supplements does not cause serious side effects. Nevertheless, regular health checkups and consultations with a doctor remain important precautions.
Source: NCBI - Collagen Safety Studies
Collagen in food: advantages and disadvantages
Consuming collagen through food is a natural way to do so without additives. Foods like bone broth are rich in amino acids (glycine, proline) that are essential for collagen production in the body.
Source: Harvard Health - Natural Sources of Collagen
Nutrition tips
- Homemade bone broth: An excellent source of collagen.
- Fish skin: A protein-rich food that provides collagen.
- Gelatin: A versatile addition for desserts and soups.
Interestingly, traditional dishes from many cultures, such as aspic or chicken feet in Asian cuisine, have long been used as natural sources of collagen. This underscores the importance of such a diet for supporting joint and skin health.
Benefits of Collagen: Scientific Opinion
In addition to the positive effects on skin and joints, there are other benefits:
- Hair and nail health: Collagen strengthens brittle nails and reduces hair loss.
- Cardiovascular system: Studies show that collagen can improve the elasticity of blood vessels and reduce the risk of cardiovascular disease.
- Muscle regeneration: Collagen helps athletes recover faster from training sessions.
Furthermore, there is growing interest in using collagen to support cognitive function and brain health. Recent studies show that the amino acids in collagen can indirectly have positive effects on the nervous system, particularly in older adults.
Source: PubMed - Additional Collagen Benefits
Conclusion: Collagen as a versatile dietary supplement
Collagen has established itself as a valuable dietary supplement for health. Its effects on skin, joints, and other bodily functions are well-documented, while side effects are generally minimal. Nevertheless, consumers should take care to choose high-quality products and consider any potential allergies or intolerances.
