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through April 16th. Save

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on juicy finds like yellow mangoes at $5

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for $5 with Prime. Sweet

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Deco-Pond Citrus is back, just $3.49

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per pound with Prime. Plus, save

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on seasonal favorites like Dragon Fruit,

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Kiwi, Pineapple and more. In the

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meat department, pick up Animal Welfare

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Certified Meats with Tropical Inspired Marinades.

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And be sure to try the

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Spicy Hawaiian Pizza back for a

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limited time. Only at Whole Foods

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Market. One.

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Two. Three. Four

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those are numbers. But But. You already

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knew that. If. You want to know

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one number you going to page month for

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your car Used Kelley Blue book my wallet

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on auto traitor. They're really get it numbers.

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Auto Traitor. Hello,

0:52

I'm Monica Reinagle, and you're listening

0:54

to the Nutrition Diva podcast, a

0:56

show where we take a closer

0:58

look at nutrition headlines, trends and

1:00

research so that you can feel

1:02

more confident about your food and nutrition choices.

1:06

Collagen supplements are riding an

1:08

influencer-driven wave of popularity. They're

1:10

being touted as a panacea

1:13

for everything from smoother skin

1:15

to stronger joints to better

1:17

workouts. In 2024, the

1:20

collagen supplement market is

1:23

projected to reach nearly $6 billion.

1:26

And every week, I get emails

1:29

from listeners asking whether or not

1:31

various collagen supplements live up to

1:33

the hype. And you know

1:35

what? This is the right question to ask. In

1:38

the highly profitable and very

1:40

loosely regulated world of dietary

1:42

supplements, the claims often outrun

1:45

the science. So in this episode, we're

1:47

going to evaluate the evidence to support

1:49

the various claims so that

1:51

you can decide whether collagen supplements

1:54

are worth your hard-earned cash. Collagen

1:58

is the most abundant protein.

2:00

in our bodies. It's found

2:02

in our bones, skin, muscles,

2:04

tendons, and ligaments. And it

2:07

provides structure, strength, but

2:09

also elasticity. So think

2:11

of collagen as the scaffolding

2:14

that sort of holds your body

2:16

together. And most

2:18

of the collagen in your body

2:20

is synthesized by your body. It's

2:23

a process known as endogenous production.

2:26

We also take in collagen from

2:28

foods, or increasingly these days from

2:30

supplements. But the collagen

2:32

that we get from foods isn't

2:34

deposited directly into our

2:36

tissues as collagen. Collagen

2:39

molecules are way too big to

2:41

be absorbed into the bloodstream intact.

2:44

Instead, they get broken down into

2:46

smaller components during the digestive process.

2:49

The digestion of collagen can

2:52

provide amino acids that are then

2:54

used in the body's own collagen

2:56

production, but so can

2:58

any other protein source. Aside

3:02

from amino acids, certain nutrients

3:04

are vital for collagen

3:06

synthesis in the body. Vitamin

3:09

C, for example, acts as

3:11

a cofactor in the enzymatic

3:13

processes that stabilize and cross-link

3:15

collagen molecules. Additionally,

3:17

minerals like zinc and copper are

3:20

also involved in collagen formation and

3:22

repair. Even

3:24

if we have all of the

3:26

necessary nutrients and building

3:28

blocks, however, our

3:31

body's endogenous collagen production

3:33

tends to decline as we age.

3:36

And this gradual decrease contributes

3:38

to common signs of aging,

3:40

like skin wrinkles or

3:43

achy joints. And

3:45

lifestyle factors can also accelerate

3:47

this decline, this loss of

3:49

collagen. Exposure to UV radiation

3:51

from the sun can break

3:53

down collagen at a faster rate,

3:56

leading to premature skin aging. So

3:59

sunscreen isn't just about preventing

4:01

sunburn or skin cancer, it's

4:04

also a crucial tool in protecting

4:06

our skin's collagen. Other

4:08

factors like smoking and air pollution

4:10

can also contribute to the breakdown

4:12

of collagen, especially in our skin.

4:16

So with all of that it's easy to

4:18

see how collagen supplements have caught the imagination

4:21

of all of us

4:23

hoping to slow the aging process,

4:25

plump up our skin, cushion our

4:27

joints. So let's take a

4:29

look at what's out there because there are a

4:32

lot of options. Let's start

4:34

with bone broth, a traditional

4:36

food that has gained

4:38

popularity recently as a natural source

4:41

of collagen. It's made by simmering

4:43

animal bones and joints. And

4:46

bone broth is generally pretty rich in

4:48

collagen, but the actual

4:50

content can vary depending on which bones

4:52

you're using and how long you've cooked

4:54

them. And if

4:56

you're thinking that bone broth sounds a

4:59

lot like beef or chicken stock, you

5:01

would not be wrong. They're basically

5:03

the same thing. Moving

5:06

on to some of the more

5:08

processed forms, we have collagen peptides

5:10

and hydrosolates. These two

5:13

terms are essentially interchangeable. They

5:15

refer to collagen that has

5:17

been broken down into smaller,

5:19

more absorbable amino acid chains

5:21

known as peptides, and that's

5:23

done through the process of

5:25

hydrolysis. Now of course

5:27

that's also what your digestive system does, but

5:30

as digestive efficiency can

5:32

be somewhat unpredictable, using these

5:34

pre-digested formats might be a

5:36

little bit more reliable. Whether

5:40

you get them from a supplement or

5:42

you get them through the digestion of

5:44

collagen, these peptides provide

5:46

building blocks that the body

5:48

can use to produce collagen. However, there's

5:51

no guarantee that they will be

5:53

utilized that way. Another

5:56

thing you need to know before heading off to the

5:58

collagen store is that there are There are lots

6:00

of different kinds of collagen molecules in

6:03

the body. Type I,

6:05

II, and III are

6:07

the most common that you'll find in supplements, and

6:09

each of these has unique functions. Type

6:11

I collagen is primarily associated with

6:14

skin health. It may also

6:16

benefit hair and nails. Type

6:18

II is mainly found in cartilage, and so

6:20

this is often used for joint

6:22

health formulations. And

6:25

Type III collagen supports the

6:27

structure of muscles, organs, and

6:29

arteries. So if you

6:31

are gunning for a particular result, you're

6:34

going to want to match the type

6:36

of collagen to your desired target.

6:40

Okay, now that you have a PhD in the

6:42

structure and function of collagen molecules, let's

6:44

take a look at the evidence

6:47

on collagen supplements. An

6:50

awful lot of collagen supplements are sold

6:52

to people who are hoping that it

6:54

will improve the appearance of their skin.

6:57

So let's start our research review there.

7:00

A 2023 meta-analysis looked at

7:02

14 randomized controlled trials that

7:04

were conducted across Asia, Europe,

7:06

and North America, and altogether

7:08

they involved almost 1,000 subjects.

7:13

And in aggregate, the

7:15

trials found that collagen supplements

7:17

did increase skin hydration

7:20

and elasticity somewhat with

7:22

a smaller effect on reducing wrinkles.

7:26

However, a lot of these studies

7:28

used collagen as part of a

7:30

multi-ingredient formulation, which might

7:32

have included a hyaluronic acid, vitamin

7:35

C, biotin, among other things. That

7:38

makes it kind of challenging to

7:40

attribute the benefits that they observed

7:42

solely to collagen. Keep

7:45

in mind as well that

7:47

these effects were generally

7:50

measured using very specialized

7:52

instruments like corneometers and

7:54

cutometers. Changes

7:56

detectable with these scientific tools may

7:59

not necessarily be used. translate into

8:01

effects that you will be able to

8:03

see in a mirror. However,

8:06

the studies also had

8:08

relatively short durations, ranging anywhere from

8:10

4 to 12 weeks. So

8:12

one could hope that longer

8:14

use of collagen supplements might

8:17

yield more significant and

8:19

noticeable benefits. Collagen

8:23

is also promoted for joint pain, so

8:25

let's take a look at that research next. Most

8:28

of the research on arthritis and

8:31

joint pain utilizes a special

8:33

form of collagen known as Undenatured

8:36

Collagen Type 2. And

8:38

that term, undenatured, means that instead

8:41

of breaking the collagen down into

8:43

peptides, the original structure

8:45

of the collagen molecule is preserved.

8:47

And the theory here is that

8:50

undenatured collagen triggers the

8:53

formation of specific immune

8:55

cells that produce anti-inflammatory

8:58

compounds. And

9:00

this type of collagen supplement also

9:02

contains chondroitin and glucosamine, compounds

9:05

that are involved in rebuilding cartilage,

9:07

and these are often taken as

9:09

supplements in their own right. So

9:13

a 2023 meta-analysis examined the

9:15

effects of type 2 collagen

9:18

on knee osteoarthritis in

9:21

almost 250 adults. And

9:23

the typical dosage in the studies that

9:25

were included in the analysis was 40

9:28

milligrams a day, and the studies

9:30

lasted for anywhere from 3 to 6 months. So

9:34

patients taking the supplement reported less

9:36

knee pain, and that is certainly

9:38

promising for those seeking non-pharmacological options

9:42

for joint pain. But

9:44

as with other natural supplements

9:46

for joint pain, the results

9:48

really vary from person to

9:50

person. So if you

9:52

are interested in collagen for joint pain, you

9:55

want to be sure to look for supplements

9:57

featuring undenatured collagen type 2. But

10:00

you know what, if you don't see or

10:03

notice any improvement after three months, it

10:05

may be that this supplement is not going

10:08

to be helpful for you. And

10:12

finally, more recently, there have been a

10:14

couple of small studies on the impact

10:16

of collagen supplements on athletic performance. And

10:19

this has triggered a lot of excitement

10:22

among fitness influencers. However,

10:25

I am not sure that

10:27

the enthusiasm is entirely warranted.

10:30

The results so far have been inconclusive at

10:32

best. And the way

10:34

these trials were designed, it's not

10:37

clear that you wouldn't get the

10:39

same or even more benefit from

10:41

other protein sources. Actually,

10:44

if it's protein that you're after,

10:47

you are probably better off with

10:49

a different source anyway, because in

10:51

addition to being a lot more

10:53

expensive than other protein powders, such

10:55

as whey protein or soy protein,

10:58

collagen is not even a complete protein.

11:03

Now, having looked at the potential benefits,

11:05

let's consider any potential

11:07

downsides. So the good

11:09

news is collagen is generally seen as safe

11:11

for most people. Any

11:14

side effects are usually mild, and

11:16

these can include gastrointestinal symptoms such

11:18

as bloating, heartburn, and the feeling

11:20

of fullness. Remember

11:22

as well that taking a collagen

11:25

supplement is going to increase your

11:27

protein intake because it's a protein. So

11:30

if you have any sort of medical

11:32

condition that requires you to monitor or

11:35

restrict your protein, be sure to check

11:38

with your doctor before you add this

11:40

to your regimen. Collagen supplements come from

11:42

a variety of sources, all of them

11:45

animal based. The most common

11:47

sources are cows, pigs, chicken, and

11:50

fish. Collagen sourced from marine

11:52

sources may not be appropriate for people

11:54

who have fish or shellfish allergies. There

11:56

have also been some concerns about heavy

11:58

medicine. and

12:00

other contaminants in collagen supplements. So if

12:03

you're going to take these, you might

12:05

want to look for a brand that

12:07

specifically tests for those compounds and

12:09

ensures a level of purity. Now,

12:12

unfortunately for those following a

12:14

vegetarian or a vegan lifestyle,

12:17

there are no plant sources of

12:19

collagen. The closest that you can

12:21

get are supplements containing

12:23

various vitamins, minerals, or amino

12:25

acids that are said to

12:27

boost the body's endogenous collagen

12:29

production. But again, caveat

12:32

emptor. So

12:35

bottom line, are collagen supplements

12:37

worth the money? As

12:40

you may have already discovered, collagen

12:42

supplements are not inexpensive. At

12:44

the end of the day, you'll need to

12:46

decide whether the potential or the

12:49

perceived benefits are worth the money, but

12:51

hopefully this review of the evidence can

12:53

help you make a more informed

12:55

decision. If you have a question you'd

12:57

like me to answer, you can email

13:00

it to me at nutrition at quickanddirtytips.com. You

13:02

can also leave me a voicemail at

13:04

443-9616206. You

13:09

hear my voice every week. I always get a

13:11

kick out of hearing your voice. I'd

13:13

also like to invite you to check out my other

13:15

podcast. It's called the Change Academy, where

13:17

we explore the art and science of

13:19

creating positive behavior change, both in our

13:21

own lives and in our workplaces and

13:23

communities. You'll find it wherever you listen

13:26

to podcasts, just search for Change Academy.

13:29

Nutrition Diva is a quick and dirty tips

13:31

podcast, and our team includes Brannon Dutchess, Nathan

13:33

Semmes, Davina Tomlin, Holly Hutchings, Morgan

13:35

Christensen, and Cameron Lacy. Thanks

13:38

so much for listening. I will see you next week.