黃柏仁醫師 Po-Jen Huang, M.D.: anti-aging

2023年7月19日星期三

醫師，我吃某某牌膠原蛋白對皮膚有效嗎？

先說結論：

補充膠原蛋白對皮膚抗老化有效

但哪個牌子有效我不知道😅

母校臺北醫學大學做了一篇文獻回顧

2023年四月刊登於Nutrients (IF 2022-2023: 6.706 )

文中對涉及1721 名患者的 26 項隨機對照試驗 (RCT) 進行了系統回顧和薈萃分析

以評估補充水解膠原蛋白 (hydrolyzed collagen, HC) 對皮膚水合(hydration)和彈性(elasticity)的影響

對皮膚水合作用的影響：

研究分析顯示

補充來自魚(14篇)、牛(1篇)、雞(1篇)、豬(2篇)和未知來源(unknown source)(9篇)的水解膠原蛋白皆可顯著改善皮膚水合作用

補充持續時間達四週以上即開始有顯著差異

長期使用（>8週）的效果優於短期使用（<8週）的效果

對皮膚彈性的影響：

研究分析顯示

補充口服膠原蛋白可以改善皮膚彈性

不同來源的水解膠原蛋白對皮膚彈性的影響沒有顯著差異

此外，長期使用（>8週）的效果優於短期使用（<8週）的效果

論文結論：

水解膠原蛋白補充品可以改善皮膚的水合作用和彈性。

長期使用膠原蛋白比短期使用膠原蛋白對皮膚的水合作用和彈性有更有利的效果。

儘管如此，仍需要大規模隨機對照試驗來檢驗口服膠原蛋白補充劑的臨床益處。

而文中並無提及

哪一種口服劑型效果較佳(gels, liquids, and capsules.)

既然口服膠原蛋白有效

那麼該攝取多少量呢？

根據其他研究發現，每天服用 2.5-15 克水解膠原蛋白肽是安全有效的。

每日2.5克的較小劑量有益於關節疼痛、皮膚健康和保濕。

每日5 克可改善骨密度(此研究對象為停經婦女)

每日較大劑量的 15 克主要用於改善肌肉質量muscle mass 和身體組成body composition(要配合阻力訓練resistance training)

話說回來

醫師畢竟不是製造商

各家廠牌如何製作是自由心證

如何選擇保健食品也是靠感覺跟信仰

所以...

自己覺得好就好囉

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

https://pubmed.ncbi.nlm.nih.gov/31010031/

Doctor, is it effective to take collagen supplements from a certain brand for the skin?

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.