Is Collagen Really Good for Your Skin?

Is Collagen Really Good for Your Skin?

 

Is Collagen Really Good for Your Skin?  

 

1. The Role of Collagen in Skin Health  

The skin consists of the epidermis and the dermis, with collagen making up approximately 70% of the dermis. Collagen plays a crucial role in maintaining skin elasticity and also supports various tissues, including bones, gums, cartilage, and blood vessels. However, collagen levels start to decline in the mid-20s, leading to reduced skin elasticity and the formation of wrinkles.  

 2. The Effectiveness of Collagen Consumption  

To slow down the signs of aging, collagen supplementation may be beneficial. A 2021 study published in the *International Journal of Dermatology* found that 1,125 participants (95% female) aged 20–70 who consumed hydrolyzed collagen experienced increased skin elasticity and reduced wrinkles. This study suggests that collagen intake can have positive effects on skin health. Additionally, collagen is a key protein for bones and cartilage, making it particularly beneficial for postmenopausal women who are at risk of bone density loss.  

 3. Limitations of Collagen Absorption  

Despite its benefits, collagen molecules are larger than regular proteins, making them difficult to absorb efficiently. Moreover, collagen is distributed throughout the body, supporting joints, nails, and hair in addition to the skin. As a result, only a small amount reaches the facial skin, meaning that even with regular intake, significant visible improvements may not be immediate.  

 

Things to Consider When Taking Collagen  

 1. Oral Collagen vs. Topical Collagen  

Collagen molecules are too large to penetrate the skin effectively, which is why the absorption rate of topical collagen is extremely low. If your skin feels firmer after applying a collagen-based cream, this is likely due to the moisturizing ingredients rather than the collagen itself. Although oral collagen also has limited absorption, many hydrolyzed collagen products have smaller particle sizes, making them more effective than topical collagen.  

 

 2. Choosing Low Molecular Weight Collagen  

For better absorption, collagen should have a small molecular size. Collagen particle size is measured in Daltons (Da). Collagen extracted from pig skin has a molecular weight of approximately 3,000 Da and an absorption rate of only about 2%. This explains why consuming foods rich in collagen, such as pig’s feet or chicken feet, does not necessarily improve skin quality. In contrast, collagen derived from fish skin (e.g., pollock, salmon, and skate) or plant sources (e.g., hibiscus and mushrooms) has a molecular size of around 500 Da, making it much easier for the body to absorb. Therefore, it is best to choose hydrolyzed collagen or low molecular weight collagen peptides.  

3. Selecting Based on Taste and Form  

As collagen supplements become more popular, various flavors and forms are available, including jelly, powder, liquid, and pills. However, collagen sourced from fish can have a fishy odor, so it's advisable to check product descriptions and reviews before purchasing. Keep in mind that some products may contain chemical additives to mask the odor, so reviewing the ingredient list is important before making a purchase.  

Nutrients That Work Well with Collagen  

1. Elastin & Hyaluronic Acid  

Elastin helps maintain skin elasticity, while hyaluronic acid provides hydration. Since both are essential components of the skin, taking them together with collagen can enhance skin health. However, consuming more than the recommended daily intake of elastin (75 mg) may cause digestive issues such as stomach pain. Similarly, excessive hyaluronic acid intake (over 240 mg per day) can lead to nausea, headaches, and itching. People with fish or poultry allergies should carefully check product ingredients, as elastin is often derived from bonito, and hyaluronic acid may come from rooster combs.  

2. Biotin  

Biotin plays a crucial role in collagen production. A deficiency in biotin can hinder collagen synthesis, negatively affecting skin health. Additionally, biotin supports healthy hair and nails. According to a 2015 report from South Korea’s Ministry of Health and Welfare, 89.5% of Koreans were found to be deficient in biotin. Therefore, supplementing with biotin alongside collagen may be beneficial. However, excessive biotin intake can interfere with medical test results, leading to misdiagnoses. The U.S. Food and Drug Administration (FDA) has warned that biotin consumption may cause errors in lab results, potentially leading to incorrect diagnoses and even serious health consequences. To avoid such risks, it is recommended to limit biotin intake to the daily recommended dose of 30 µg.  

 

 3. Vitamin C  

Collagen is formed through hydrogen bonding between hydroxyproline and hydroxylysine. Vitamin C plays a crucial role in this process by stimulating the secretion of hydroxylase enzymes, which help increase hydroxyproline and hydroxylysine levels. Additionally, vitamin C supports immune function and reduces oxidative stress, which accelerates aging. However, excessive intake (over 2,000 mg per day) may cause side effects such as nausea and diarrhea. People who already consume large amounts of fruits and vegetables should be cautious when taking collagen supplements containing vitamin C to avoid potential side effects. Those with weak digestive systems or kidney issues should aim for a daily intake of around 100 mg.  

4. Vitamin A 

Vitamin A also plays a role in collagen synthesis, which is why many collagen products contain it. However, since vitamin A is fat-soluble, excessive intake can lead to toxicity as it accumulates in body fat rather than being excreted like water-soluble vitamins. Acute toxicity symptoms include increased intracranial pressure, headaches, and vomiting, while chronic overconsumption can lead to rough skin and bone pain. According to Samsung Medical Center, the recommended daily intake of vitamin A is 600–750 µg RE (about 2,000–2,500 IU), with an upper limit of 3,000 µg RE (9,990 IU). Pregnant women should be especially cautious, as excessive vitamin A intake (over 1,500 µg RE or 5,000 IU per day) can increase the risk of birth defects.  

 

Things to Consider When Taking Collagen

 How to Take Collagen Effectively  

 1. Recommended Daily Intake  

The Korea Ministry of Food and Drug Safety recommends a daily collagen intake of 1,000–2,500 mg (1–2.5 g). Consuming more than this amount does not provide additional benefits, as excess collagen is not absorbed and is simply excreted from the body. Additionally, since collagen is a type of protein, excessive intake may cause digestive issues such as bloating and diarrhea.  

 2. Best Time to Take Collagen  

Since collagen is a protein, it is best absorbed when digestive enzymes are actively working. Therefore, taking collagen after a meal is ideal. However, low molecular weight collagen (below 500 Da) is already broken down into small particles, so the timing of consumption is less critical. Pharmacist Soo-bin Yoo explained in a *HiDoc* YouTube video that most low molecular weight collagen products on the market are already highly processed, making their effectiveness less dependent on the time of intake.  

3. Maintaining a Healthy Lifestyle  

Collagen supplements alone are not enough to significantly improve skin health. Achieving healthy and youthful skin requires a combination of sufficient sleep, a balanced diet, and regular use of sunscreen to protect against UV damage. Incorporating these habits along with collagen supplementation will yield the best results for maintaining skin elasticity and reducing wrinkles.