Let me talk about the conclusion first:
Supplementing collagen is effective for skin anti-aging.
However, I don't know which brand is effective 😅.
A literature review was conducted by Taipei Medical University, my alma mater.
It was published in April 2023 in Nutrients (IF 2022-2023: 6.706).
The review analyzed 26 randomized controlled trials (RCTs) involving 1,721 patients.
It aimed to evaluate the effects of hydrolyzed collagen (HC) supplementation on skin hydration and elasticity.
Effects on skin hydration:
The research analysis showed that supplementing hydrolyzed collagen from fish (14 studies), beef (1 study), chicken (1 study), pork (2 studies), and unknown sources (9 studies) all significantly improved skin hydration.
Significant differences in effectiveness were observed after a supplementation duration of four weeks or longer.
The long-term use of HC (>8 weeks) was more effective than short-term use (<8 weeks).
Effects on skin elasticity:
The research analysis showed that hydrolyzed collagen can improve skin elasticity.
There were no significant differences in the effects on skin elasticity among different sources of hydrolyzed collagen.
Additionally, the long-term use (>8 weeks) was more effective than short-term use (<8 weeks).
Conclusion of the study:
Hydrolyzed collagen supplements can improve skin hydration and elasticity.
Long-term use of collagen has more favorable effects on skin hydration and elasticity than short-term use.
Nevertheless, large-scale randomized controlled trials are still needed to examine the clinical benefits of oral collagen supplementation.
By the way, the article did not mention which oral dosage form (gels, liquids, and capsules) is more effective.
Since oral collagen is effective, how much should we take?
Based on other research findings, daily intake of 2.5-15 grams of hydrolyzed collagen peptides is safe and effective.
A smaller dosage of 2.5 grams per day is beneficial for joint pain, skin health, and hydration.
A daily dosage of 5 grams can improve bone density (the studies focused on postmenopausal women).
A larger dosage of 15 grams per day is primarily used to improve muscle mass and body composition (when combined with resistance training).
That being said, doctors are not manufacturers after all.
Different brands have their own methods of production.
How to choose health food ultimately relies on personal feelings and beliefs.
So...
If you feel that it's good for you, then it's good.
References:
Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis
https://www.mdpi.com/2072-6643/15/9/2080
How Much Collagen Should You Take per Day?
https://www.healthline.com/nutrition/how-much-collagen-per-day
Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance
https://pubmed.ncbi.nlm.nih.gov/31096622/
A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study
https://pubmed.ncbi.nlm.nih.gov/31627309/
Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis
https://pubmed.ncbi.nlm.nih.gov/24401291/
Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen, on improving osteoarthritis-related symptoms: a randomized, double-blind, placebo-controlled trial
https://pubmed.ncbi.nlm.nih.gov/22486722/
A calcium-collagen chelate dietary supplement attenuates bone loss in postmenopausal women with osteopenia: a randomized controlled trial
https://pubmed.ncbi.nlm.nih.gov/25314004/
Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study
https://pubmed.ncbi.nlm.nih.gov/29337906/
Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial
https://pubmed.ncbi.nlm.nih.gov/26353786/
Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial
