Some people probably know collagen as an ingredient in face creams that promise firmer skin. But what effect does it have when you consume collagen powder? Nutritionist Julia Sausmikat explains to starwhat effect collagen has and what you should consider when buying products to take orally.
Collagen is supposed to firm the skin – at least that is what some advertising slogans for face creams promise. But what effect does collagen have when you take it in powder form? In addition to rejuvenating skin, it is said to strengthen muscles, cartilage, nails and hair and can also help against cellulite, because it is said to support the connective tissue. Nutritionist Julia Sausmikat from the NRW consumer advice center explains to the starWhat collagen powder can really do and what you should consider when taking such dietary supplements.
What is collagen?
First, it is important to know what collagen actually is – and that there are different variants of it. Julia Sausmikat says: “Collagen is a structural protein, i.e. a protein that occurs in the body in different variants, depending on whether it is collagen in the skin, cartilage or other tissues.” Biochemically, 28 different types of collagen are distinguished, says the expert. “Human skin consists mainly of type I collagen, cartilage contains type II collagen. The respective tissue cells produce the appropriate collagen themselves.”
The nutritionist explains: “Collagen molecules consist mainly of the amino acids proline and glycine. These two amino acids are also not essential, so they do not have to be ingested through food, but can be produced by the body itself.” In dietary supplements such as Collagen is usually used as a water-soluble collagen hydrolysate, which is obtained from slaughterhouse waste such as the skin or bones of pigs and cattle. During hydrolysis, the collagen is broken down into smaller fragments, so-called collagen peptides, says the expert. But collagen powder with additives from poultry and fish remains is also available on the market.
How does collagen powder work in the body?
If the body produces collagen itself, what is the use of products like collagen powder? Sausmikat explains: “As we age, the collagen structures in the deeper layers of the skin break down, resulting in a loss of stability. The collagen-containing cartilage tissue in the joints is also subject to natural wear and tear.” Products like collagen powder, which can be mixed into foods like yogurt or consumed as a smoothie or shake, promise that the collagen they contain will be used as a building block for repair in “defective” areas of the body (such as skin or joint cartilage). But it’s not that simple, as the expert explains.
“In the digestive tract, collagen is broken down into its components just like other proteins that we consume in the form of food. The body absorbs these amino acids, di- and tripeptides – whether it produces complex collagen from them and places it in the right place is a completely different matter.” There are studies that show an improvement in the depth of wrinkles and skin elasticity through the intake of collagen (hydrolysate). The fact that dietary supplements such as It is therefore not impossible that these changes can have an effect. However, according to the expert, it is questionable whether these changes can be seen with the naked eye.
Julia Sausmikat continues: “Food supplements containing collagen hydrolysate are often advertised as being able to alleviate damage to joint cartilage and osteoarthritis-related symptoms. However, such disease-related advertising claims are prohibited for food supplements. High-quality scientific studies that prove that collagen intake supports skin or cartilage in healthy people are lacking.” After an examination by the European Food Safety Authority (EFSA), the EU has rejected health claims about collagen in food that refer to improved skin structure and joint health due to a lack of scientific evidence, explains the consumer advocate.
Collagen powder: What should you consider when buying and taking it?
The products are not harmful. However, Julia Sausmikat explains what you should look out for when buying collagen powder: “If you don’t want to use pork products, you should pay particular attention to the product labeling – the majority of collagen is obtained from pork rind. And: there is no such thing as vegan collagen. Products that are labeled as vegan usually contain a mix of the amino acids glycine, proline, hydroxyproline and L-lysine and no collagen.”
The most popular collagen powder is The original contains collagen hydrolysate from cattle. Lavinia Steinfels from the Glow25 brand explains the success as follows: “The peptide size of the collagen is crucial for whether it can be absorbed by the body. The collagen powder has to pass through the stomach acid into the intestine. Only then can the body benefit from it.” In the case of Glow25, the size is 2.5 to 5 kDa and is therefore particularly soluble. It is also heat-resistant, tasteless and goes well in morning coffee, for example, so it is easy to use. “Many manufacturers add vitamin C or zinc so that certain health claims can be used. Depending on the vitamin added, it is then no longer heat-resistant,” explains Steinfels. The body does need vitamin C to be able to form collagen. However, this can usually be covered well with a healthy diet.
She recommends that you take 15 grams of collagen powder daily to see results. In coffee, that is a maximum of two tablespoons. Stir in until the powder has dissolved. Neither heat nor caffeine will affect the effect. If taking the powder on the go is too inconvenient, you can also use that contain collagen.
Can taking collagen powder be dangerous?
“Legally, food supplements containing collagen are foodstuffs and must be fundamentally safe. The manufacturer must specify a dosage, which should not be exceeded,” explains the nutritionist. However, there are possible side effects: “Products containing collagen can trigger allergic reactions and intolerances, which is particularly true for people with a fish allergy if the collagen was made from fish skin.” Such allergens must be labeled.
Furthermore, the frequently added substances such as nicotinamide or nicotinic acid (vitamin B3) can also be problematic, as they can trigger intolerance reactions such as facial flushing and hot flashes if consumed in excessive amounts. “Products should not contain more than four milligrams of nicotinic acid, 160 milligrams of nicotinamide or 4.4 milligrams of inositol hexanicotinate (inositol niacinate) per daily dose.” In addition, food supplements with collagen sometimes contain absorption enhancers such as piperine, an extract from black pepper, says Julia Sausmikat. “According to the Federal Institute for Risk Assessment (BfR), adults should not consume more than two milligrams of isolated piperine per day via food supplements. The BfR advises pregnant women against using such products.”
Anyone who wants to take collagen powder can do so without any problems if they follow the instructions. However, you should never exceed the amount recommended by the manufacturer. However, the expert believes: “An additional intake of collagen or collagen hydrolysate is not necessary. Anyone who eats a varied diet consumes all the important protein building blocks, from whose amino acids the body then produces collagen.” Various authors have written in books such as the title ““, explicitly lists which foods you can consume collagen through your diet. Julia Sausmikat’s personal conclusion: “Dietary supplements with collagen powder cannot stop skin aging. Sun protection, avoiding nicotine and a healthy lifestyle, on the other hand, can.”
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Source: Stern
I’m Caroline, a journalist and author for 24 Hours Worlds. I specialize in health-related news and stories, bringing real-world impact to readers across the globe. With my experience in journalism and writing in both print and online formats, I strive to provide reliable information that resonates with audiences from all walks of life.
