Collagen powder: is it really good for skin and joints?

Collagen is supposed to tighten the skin – at least that’s what some advertising slogans for face creams promise. But what does collagen do when you consume it in powder form? In addition to rejuvenating skin, it is said to strengthen muscles, cartilage, nails and hair and, among other things, can also help against cellulite because it is said to be able to support the connective tissue. Nutritionist Julia Sausmikat from the North Rhine-Westphalia Consumer Center explains this starwhat collagen powder can really do and what you should consider when taking such dietary supplements.

First of all, it is important to know what collagen actually is – and that there are different versions of it. Julia Sausmikat says: “Collagen is a structural protein, i.e. a protein that occurs in different versions in the body, depending on whether it is collagen in the skin, in cartilage or in other tissues.” According to the expert, there are 28 different types of collagen biochemically. “Human skin consists predominantly of type I collagen, cartilage contains type II collagen. The respective tissue cells produce the appropriate collagen themselves.”

The nutritionist explains: “Collagen molecules mainly consist of the amino acids proline and glycine. These two amino acids are also not essential, so they do not have to be consumed through food, but can be produced by the body itself.” In dietary supplements such as Collagen is usually used as a water-soluble collagen hydrolyzate, which is obtained from slaughter 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 made from poultry and fish leftovers is also available on the market.

If the body produces collagen itself, what are the benefits of products like collagen powder? Sausmikat explains: “Aging causes a breakdown of collagen structures in the deeper layers of the skin and thus a loss of stability. The collagen-containing cartilage tissue in the joints is also subject to natural wear and tear.” Products such as collagen powder, which can be mixed into foods such as 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 in 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 them in the right place, is a completely different matter.” There are some that show an improvement in wrinkle depth and skin elasticity by taking collagen (hydrolyzate). That dietary supplements like It is therefore not impossible to have an impact. According to the expert, it is questionable whether these changes can be seen with the naked eye.

Julia Sausmikat continues: “Dietary supplements with collagen hydrolyzate 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 dietary supplements. High-quality scientific studies that support skin or cartilage through collagen intake in healthy people People are missing.” After an examination by the European Food Safety Authority (EFSA), the EU rejected health claims about collagen in foods that relate to improved skin structure and joint health due to a lack of scientific evidence, explains the consumer advocate.

The products are not harmful. But Julia Sausmikat explains what you should pay attention to 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 are no vegan collagen products , which are described as vegan, usually contain a mix of the amino acids glycine, proline, hydroxyproline and L-lysine and no collagen.”

This is one of the most popular collagen powders . The original contains Bovine collagen hydrolyzate. Lavinia Steinfels from the brand Glow25 explains the success as follows: “The peptide size of the collagen is crucial to whether it can be absorbed by the body. The collagen powder has to pass through the stomach acid into the intestine. Only there can the body benefit from it.” Glow25 has a size of 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 mix in 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 needs vitamin C in order to be able to form collagen in the body. However, this can usually be easily covered with a healthy diet.

She recommends taking 15 grams of collagen powder daily to see results. In coffee this is a maximum of two tablespoons. Stir this in until the powder has dissolved. Neither heat nor caffeine would disturb the effect. For example, if taking the powder on the go is too complicated for you, you can also use products that contain collagen.

“Dietary supplements with collagen are legally foodstuffs and must generally be safe. The manufacturer must provide a dosage specification that should not be exceeded,” explains the nutritionist. But there are possible side effects: “Products with collagen can trigger allergic reactions and intolerances, this is especially true for people with a fish allergy if the collagen was made from fish skins.” Such allergens must be labeled.

Furthermore, frequently added substances such as nicotinamide or nicotinic acid (vitamin B3) can also be problematic, as they can trigger intolerance reactions such as facial redness and hot flashes if consumed in excess. “Products should contain no 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, collagen supplements sometimes contain absorption enhancers such as piperine, a black pepper extract, 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 through dietary supplements. The BfR advises pregnant women against using such substances.”

If you want to consume collagen powder, you can do so without any problems if you take the instructions into account. However, you should never exceed the manufacturer’s recommended amount. However, the expert finds: “An additional supply of collagen or collagen hydrolyzate is not necessary at all. Anyone who eats a varied diet absorbs 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 in your diet. Julia Sausmikat’s personal conclusion: “Dietary supplements with collagen powder cannot stop skin aging. However, sun protection, avoiding nicotine and a healthy lifestyle do.”