Written by Courtney Human RD(SA)

Full disclosure, I am a registered dietitian and have not ever tasted or taken a collagen supplement. Furthermore, have had no interest in doing so. This month’s blog was also for me to finally face a topic that I have slid under the rug thinking it was just another diet trend that would phase out as quickly as it flooded the markets. As a nutritional expert I needed to change my “ignorance is bliss” attitude into a “knowledge is power” approach so bear with me while we delve into this ‘white powdery stuff’ that people are investing a lot of time and money into.

To define collagen is a good place to start. Collagen is the most abundant protein in the body! It is one of the main building blocks for your bones, muscles, tendons, skin, hair and ligaments divided into 5 main types. Of all collagens, 80-90% consists of Type I, Type II, and Type III.

• Type I: Makes up 80% of body collagen and is found in your skin, bones, and tendons.
• Type II: Found in your cartilage and joints.
• Type III: Found in your muscles, blood vessels, and organs.

Collagen powders are supplements made from animal sources for example bovine (relating to cattle) or marine collagen. Some collagen powders may contain multiple types while others may focus on a specific one. In supplement form this protein is different from soy, whey or pea protein powders because it contains high amounts of the amino acids proline, glycine and hydroxyproline, which linked together form peptides being essential to the formation of connective tissues. Without sufficient amounts of these our bodies cannot effectively grow and repair our own bone and tissues.

As always research available makes our lives difficult as way more is needed. Some studies do suggest that collagen powders themselves may have benefits for the gut and skin as well as some people with osteoarthritis report reduced joint pain and stiffness when taking it. However, there is more evidence on the bodily form of collagen itself showing it supports the lining of the gut, reduces inflammation and overall helps improve digestive health. As well as collagen boosting skin health by improving elasticity, hydration and reduction of wrinkles. But again, research is in its infancy, making it difficult to recommend precise supplement dosage, frequency, and variation by condition as a registered dietitian.

Collagen powders just like other health supplements are not regulated. Consideration revolves mainly around the source of collagen, additional ingredients, and price. It is advised that one looks for collagen powders made from high-quality grass-fed or wild-caught animal sources to maximise purity and potency. Moreover, be aware of any added sugars, fillers or artificial colouring and flavours. Some collagen powders are very expensive and at least getting good value for cost is important. For you (& my own limited knowledge too) here is a breakdown of 4 randomly selected collagen powders in South Africa.

1. Vital Proteins: Offering grass-fed, pasture-raised bovine collagen or wild-caught marine collagen with no added sugar.
2. Amandean: This brand has grass-fed bovine collagen powder without additives or fillers. Their product is hydrolysed, making it broken down into smaller peptides that are more easily absorbed.
3. NutriColl: A marine collagen brand which has smaller molecular weight and thus higher absorption rate when compared to bovine collagen.
4. Peptan: A global leader in collagen peptides offering bovine and marine powders that are slightly backed by scientific research via a few clinical trials.

Collagen, aside powders, is also found in the food we eat. Collagen-rich foods are specifically meat, fish (salmon), poultry, pork, bone broth as well as trotters and chicken feet for those more exotic eaters. Fruits and veggies high in vitamin C help in collagen production too for example citrus fruits, bell peppers, leafy greens, or strawberries. A balanced diet including optimal amounts of protein can give your body the building blocks (amino acids and peptides) it needs to repair and restore its own collagen. Therefore, once again if you are popping powders into your food but not focusing more on overall nutrient intake through a balanced diet then expected benefits of collagen powders may not prevail.

Within a vegan diet unfortunately collagen protein peptides are not found in plant foods for a supplement, however consuming a rich combination of plant-based proteins (legumes, beans, nuts, seeds, grains) means that vegan bodies too will have those building blocks available to produce enough collagen regardless. Some vegetarians who eat eggs will be able to find collagen supplements made purely from eggshell membrane (a part we don’t normally consume… although, I did consult someone who actually did blend the entire egg in his smoothie for added collagen… imagine.)

When looking at collagen powders from a weight loss perspective as expected of me as the stereotypical dietitian that I am not (usually). We need to remember that collagen is in fact a protein and similarly to that found in a chicken breast and egg it will contain calories contributing to your total energy intake. We need a calorie deficit to lose weight and it can be these routine 2 scoops per day offering hidden calories that may be slowing your progress right under your nose. An average scoop of collagen contains around 14g of protein. To put that into perspective it’s similar to a small chicken breast or ½ cup of milk or 2 eggs each day. If your weight is a struggle don’t forget about the foods, drinks or powders that may be unknowingly adding to your daily intake.

Like any supplement collagen is not a one size fits all. One needs to consider those with allergies to animal products or certain medical conditions. Even though a diet nutritionally adequate in macronutrients and micronutrients should allow our bodies to produce the collagen it needs, each body is different and there is a difference between adequacy and optimization. Whether I like it or not, collagen protein supplements are here to stay but, research on whether or not these have a direct benefit to the body when supplemented above and beyond our dietary protein needs remains unknown.

In conclusion for the average Joe, like me, who loves food (which is becoming increasingly expensive as it is), without any medical condition that calls for above normal protein requirements… I will choose and spend my money on eating an egg or chicken breast over a powder supplement any day and subconsciously will advocate for food over any supplement too. But maybe you are the polar opposite and would rather choose a collagen supplement as a quicker more efficient protein kick instead and that’s financially more worth it for you. The reality is individualized preference comes into play and if you are concerned about getting enough protein in your diet or simply want to optimize your protein or collagen intake. Count on the dietitian, not the collagen powder. Shocker 😉