CollAGEN
Gut-Skin Connection
The gut seems to be the main actor in the story of the body these days. In the wellness community we hear the terms gut-brain axis and gut-skin axis thrown around, but what does this really mean? Well, as we have been trained to see it in the functional wellness world, the gut interacts with the nervous system, the integumentary system (skin), and every other system for that matter. Since nutrients are absorbed in the gut and delivered to supply all the cells of the body, this makes sense.
This gut-skin connection became really clear to me though during my own personal health journey. Despite clear skin in adolescence, my skin was a mess throughout my 20s and 30s. I tried all kinds of pharmaceuticals and dermatology treatments, but their effects were minimal and temporary at best. It wasn’t until I began diving into the digestive units of my training and working with a trained nutrition therapist that we uncovered the root of my acne. I had small intestinal bacterial overgrowth (SIBO). Often caused by a myriad of factors such as leaky gut, stress, and poor diet, SIBO is a disturbance in the gut microbiome that is highly correlated with rosacea. (5) Once I began drinking filtered water and optimizing my diet to include more vegetables, quality-sourced animal protein, and probiotic-rich foods, with a reduction in processed foods, I saw a complete transformation.
I share this story to underscore the indisputable relationship between the things we ingest, and the health and vibrance of our skin. Collagen offers a great example given the abundance of available research on this particular supplement. Over the years many of my clients have asked me if collagen works and if it is worth it. Here I aim to answer these questions.
Collagen Basics
Collagen is an important building block of the body’s connective tissue. It is a protein, comprising roughly 75% of the skin’s dry weight. (1) It is mainly formed by the polypeptides glycine, proline, and hydroxyproline. (1) Aging prompts a reduction in the enzymes, fibroblasts, and blood vessels involved in collagen synthesis. As a result, hydration, epidermal density, and elasticity are altered, giving the appearance of dull, droopy, wrinkled skin. (2) It is no wonder there is so much interest in collagen skin care products and nutraceuticals, and according to the research, oral collagen supplementation may offer a safe, effective, and economical strategy complementing topical skincare regimens.
Collagen itself is not a complete protein. It’s amino acid constituents contribute to overall protein in a supplemental way. There are multiple types of collagen that have different functions within the body. Although 28 types have been identified, type I accounts for 90% of collagen in the human body. Type I also makes up about 90% of the collagen of the skin, with Type III comprising the rest. (3) Often multiple types exist together, and work together, as is the case with types I and III as they relate to the skin. Below are some general characteristics of the three most researched and utilized types in supplements:
Type I is found mainly in marine and bovine sources contributing to skin, hair, nails, bones and vasculature
Type II can be found in chicken and bovine sources and contributes to cartiladge
Type III is found in porcine and bovine and contributes to muscle and blood vessels
What The Research Says
While there is a growing body of research investigating the efficacy of oral collagen consumption on joint and gut health, the research on the role of collagen on the skin is much more robust. A metanalysis review of 26 randomized control trials observes promising effects of oral collagen supplementation. The most encouraging of these results are associated with hydrolyzed collagen. Certain studies were able to identify the presence of the formerly mentioned polypeptides in the blood one hour after oral consumption of hydrolyzed collagen and even delivery to the skin.
Other studies demonstrate the effectiveness of hydrolyzed collagen in improved elasticity and hydration, with one study showing marked improvement in the test group given collagen supplementation with supporting nutrients such as vitamin C and zinc, compared with the placebo group. (2, 3, 4)
Whole Food Sources and Supplementation
Collagen is derived from a very limited number of animal sources, such as bone broth and meat with the skin on, and bone in, since collagen is richest in the connective tissue of animals. Collagen does not exist in plant-based foods. Instead, it can be synthesized from a plant-based diet after breaking protein down into its amino acids and recombining these. This supports the concept of protein combining for those adhering to a plant-based diet.
While collagen supplements may be considered safe and effective, they are still processed and sometimes this means the use of harsh chemicals. Whole foods on the other hand, generally carry a multitude of nutrients that work synergistically to support collagen synthesis. It is well-documented that vitamin C enhances collagen production. Other nutrients that do so include Vitamin A, many of the B vitamins, and minerals such as zinc and iron. Some of these not only support collagen, but simultaneously act as part of the immune system, with the skin being our first line of defense.
Eating a well-rounded diet that includes bone broth, slow-cooked pastured meat on the bone, and ample leafy, cruciferous, and colorful veggies will generally provide the nutrients needed to support collagen production. Supplementation may be helpful when diet alone cannot provide enough collagen to meet your health and beauty goals however.
When looking for a collagen supplement just remember that hydrolyzed forms with multiple types of collagen have the best bioavailability and efficacy. (3) Processing is often unavoidable, but look for the most minimally processed, organic, non-GMO brands. Highest quality should be sought after; look for third party testing in which a reputable laboratory unaffiliated with the retailer is testing these or Good Manufacturing Practice (GMP) certification.
Remember that even without the presence of research to indicate that collagen is unsafe or does not have any negative impacts on health, there may be unintended consequences of the processing of collagen yet to be discovered.
Takeaway
The majority of research does indeed show improved skin quality with type I hydrolyzed collagen supplementation.
To explore a possible relationship between your gut and skin book a free 30 minute consult here.
One of my clients reported a conversation with her 12 year old daughter:
“Mom, your skin looks perfect what are you putting on it? I’m not putting anything on it. I just changed my diet.”
An Esthetician’s Take on Collagen
Beauty radiates from the inside out with nutrition playing an unequivocally important role. In addition, there are very effective skincare treatments and products that can stimulate the production of collagen. Head on over to the b theory Aesthetics blog page to learn more about collagen from the lens of two highly skilled, licensed holistic estheticians.
References:
1.Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9-16. PMID: 30681787.
2. Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. doi: 10.3390/nu15092080. PMID: 37432180; PMCID: PMC10180699.
3. Wang H. A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers (Basel). 2021 Nov 9;13(22):3868. doi: 10.3390/polym13223868. PMID: 34833168; PMCID: PMC8620403.
4. Aguirre-Cruz G, León-López A, Cruz-Gómez V, Jiménez-Alvarado R, Aguirre-Álvarez G. Collagen Hydrolysates for Skin Protection: Oral Administration and Topical Formulation. Antioxidants (Basel). 2020 Feb 22;9(2):181. doi: 10.3390/antiox9020181. PMID: 32098294; PMCID: PMC7070905.
5. Daou H, Paradiso M, Hennessy K, Seminario-Vidal L. Rosacea and the Microbiome: A Systematic Review. Dermatol Ther (Heidelb). 2021 Feb;11(1):1-12. doi: 10.1007/s13555-020-00460-1. Epub 2020 Nov 10. PMID: 33170492; PMCID: PMC7859152.