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

Collagen is supposed to tighten the skin – at least some advertising slogans from face creams promise. But what does collagen do if you take it in the form of powder? In addition to rejuvenated skin, it should be able to strengthen muscles, cartilage, nails and hair and also help against cellulite because it should be able to support the connective tissue. Nutritionist Julia Sausmikt from the NRW consumer center explains to the starwhat collagen powder really can do and what you should consider when taking such nutritional supplements.

At first it is important to know what collagen is – and that there are different variants of it. Julia Sausmikt 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 in other tissues.” Biochemically, 28 different types of collagen are differentiated, according to the expert. “The human skin mainly consists of type I collagen, cartilage contains collagen of type II. The respective tissue cells produce the right collagen itself.”

The nutritionist explains: “Collagen molecules mainly consist of the amino acids Prolin and glycin. These two amino acids are also not essential, so they do not have to be absorbed through food, but can be made by the body itself.” In nutritional supplements such as Collagen is usually used as a water -soluble collagen hydrolysate, which is obtained from slaughterhouse waste such as the skin or the bones of pigs and cattle. In hydrolysis, the collagen is already being broken down into smaller fragments, so-called collagen peptides, the expert says. But collagen powder with additives from poultry and fish remains are also available on the market.

If the body produces collagen itself, what do products like collagen powder bring? Sausmikt explains: “Due to age, there is a reduction in collagen structures of the deeper layers of the skin and thereby a loss of stability. The collagen cartilage in the joints is also subject to natural wear.” Products such as collagen powder, which can be mixed in food such as yogurt or as a smoothie or shake, promise that the collagen contained in “defective” places in the body (such as skin or articular cartilage) is used as a component for repair. But it’s not that simple as the expert explains.

“In the digestive tract, the collagen, like other proteins, which we consume in the form of food, is broken down into its components. These amino acids, di and tripeptides take up the body- whether it produces complex collagen and placed in the right place is on a completely different sheet.” There are an improvement in the depth of wrinkles and skin elasticity by taking collagen (hydrolysate). That dietary supplements such as Can show effect, is therefore not excluded. According to the expert, it is questionable that these changes are recognizable with the naked eye.

Julia Sausmikt continues: “Dietary supplements with collagen hydrolysate are often advertised to be able to alleviate damage to articular cartilage and arthrosis -related symptoms. However, such disease -related advertising statements are prohibited for dietary supplements. High -quality scientific studies that support the support of skin or cartilage by collagen in healthy people.” After examination by the European Food Safety Authority (EFSA), the EU has rejected health -related information about collagen in food that relates to an improved skin structure and joint health due to a lack of scientific evidence, explains the consumer protection.

The products are not harmful. Julia Sausmikt explains what you should pay attention to when buying collagen powder: “If you don’t want to take products from the pig, you should pay particular attention to the product labeling-the majority of the collagen is obtained from pigsticks. And: There are no vegan collagen. Collagen. “

This is one of the most popular collagen powder . The original contains collagen hydrolysate of cattle. Lavinia Steinfels from the Glow25 brand explains the success: “The peptide size of the collagen is decisive about whether it can be absorbed by the body. The collagen powder must come through the stomach acid through the intestine. Only there can the body benefit from it.” With GLOW25, the size is 2.5 to 5 kda and is therefore particularly soluble. It is also heat -resistant, tasteless and is good for example in the morning coffee, so it is easy to use. “Many manufacturers mix vitamin C or zinc so that certain Health Claims can be used. Depending on the addition of vitamins, it is no longer heat -resistant,” explains Steinfels. The body needs vitamin C to form collagen in the body. This could usually be covered well through a healthy diet.

To take it, she recommends that 15 grams of collagen powder should be taken every day to see results. This is at most two tablespoons in coffee. You stir in until the powder has loosened. Neither heat nor caffeine would disturb the effect. For example to take the powder too cumbersome, for example, the fall back in which collagen is included.

“Dietary supplements with collagen are legal food and generally have to be safe. The manufacturer has to make a dosage specification, that should not be exceeded,” explains the nutritionist. However, there are possible side effects: “Products with collagen can trigger allergic reactions and intolerances, which applies particularly to people with a fish allergy when the collagen was made from fish skins.” Such allergens must be characterized.

Furthermore, the frequently added substances such as nicotinamide or nicotic acid (vitamin B3) can also be problematic, which can trigger intolerance reactions such as facial reductions and hot flashes if the intake is too high. “Products should not contain more than four milligrams of nicotinic acid, 160 milligrams of Nicotinamide or 4.4 milligrams inosithexanicotinate (inositolniacinat) per daily dose.” In addition, dietary supplements with collagen sometimes contain recording amplifiers such as Piperin, an extract made of black pepper, says Julia Sausmikt. “According to the Federal Institute for Risk Assessment (BfR), adults should not absorb more than two milligrams of isolated piperine per day via dietary supplements. Pregnant women advises against the use of such means.”

If you want to consume collagen powder, you can do this without any problems taking into account the information. But you should never exceed the recommended amount of the manufacturer. However, the expert finds: “An additional supply of collagen or collagenhydrolysate is not necessary at all. Those who eat a varied diet take up all the important protein modules, from the amino acids of which the body then produces the collagen.” Various authors have in books, such as the title ““, explicitly listed with which foods can be used to collagen about nutrition. Julia Sausmikat’s personal conclusion:” Dietary supplements with collagen powder cannot stop skin aging. Sun protection, waiver of nicotine and a healthy lifestyle, on the other hand. “

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