Collagen Gummies 101
Collagen gummies have exploded in popularity in recent years, and this comes as no surprise. According to the Cleveland Clinic, collagen peptides (which are tiny bits of collagen) are a popular supplement for enhancing skin suppleness and moisture. Recent market research indicates that the collagen market will expand by more than 10% by the year 2030.
The gummy supplement sector as a whole is projected to rise, by around 5 percent in five years, as gummy supplements have become popular (perhaps because they taste like candy yet make health-promoting promises, a potential win-win).
When you combine the widespread interest in collagen with the widespread fondness for gummies, you get one hot new supplement. However, the widespread interest in collagen gummies does not guarantee that they are without risk to your health.
Find out if collagen gummies are worth it and learn everything you need to know about them here.
Collagen Gummies-What are they?
Collagen gummies are a dietary supplement that can benefit your health in many ways.
What, then, is collagen? The Cleveland Clinic points out that collagen can be found in many different tissues throughout the body. Skin cancer surgeon and Mohs specialist Dr. Jamie R. Manning also specializes in aesthetic and procedural dermatology, so he knows a thing or two about collagen as one of the body's most prevalent proteins.
The skin has a special need for collagen because of its vital function. However, the Mayo Clinic points out that as we get older, not only do we lose some of that collagen, but it also becomes more difficult for the body to keep creating it. Collagen peptides are useful for this purpose.
Dr. Manning explains that the idea behind collagen powders, tablets, and gummies is that "by boosting our collagen levels," we can improve our skin and observe age reversing benefits.
Vegans and vegetarians may be curious about the origin of this collagen. Manning notes that most collagen products come from animals like beef, pork, or fish. Gummies are made using collagen and a texture-giving component like pectin (from fruit) or gelatin (from animals), as well as flavorings like orange juice.
Collagen Gummies: What they can do.
Collagen gummies, and collagen supplements more generally, are ostensibly taken to hasten the onset of old age. Chicago-based registered dietitian and nutritionist Vicki Shanta Retelny, RDN, creator of the podcast Nourishing Notes, explains, "They are intended to decrease skin wrinkles, as well as thicken hair." Collagen, according to Retelny, "is a major component of connective tissue; it provides structure to your skin and makes for strong joints and bones."
According to the Harvard T.H. Chan School of Public Health, the following are some of the primary claimed benefits of collagen supplements, such as gummies:
- Boosts skin's natural elasticity
- Improves range of motion in joints
- Reduces inflammation and discomfort in the joints.
- Benefits the health of hair, skin, and nails.
Collagen Gummy Types
Gummy collagen supplements aren't the only way to get your collagen intake in. (people usually add this powder to their coffee or smoothies).
Can we acquire these peptides any other way? origin: bone broth. Simmered chicken, beef, or fish bones are an excellent source of collagen, says the Cleveland Clinic.
According to the Cleveland Clinic, eating meals high in protein, vitamin C (found in foods like citrus fruits and leafy greens), zinc, and copper can all aid in the body's natural production of collagen.
What about the various flavors of collagen gummies available today? Standard collagen gummies are available and are created using collagen, which is (surprise!) an animal byproduct. Vegan collagen gummies do exist, but it's crucial that you understand the difference. According to Manning, "any products that claim to be 'vegan' or ‘vegetarian' do not actually contain collagen but contain ingredients like vitamin C or zinc that are involved in collagen synthesis."
Collagen gummies can also be found in a number of different shapes, including rings (Olly), ovals (Nature Made), and miniature shields. (Vital Proteins).
Possible Health Benefits of Collagen Gummies
Many consumers purchase collagen gummies because they believe they will improve their appearance. Know that investigations are ongoing and that many studies on collagen supplements have had limited sample sizes. “There is not enough evidence to make a determination about the effectiveness of collagen supplementation,” adds Manning. Check this out to see if all the fuss about healthy hair, skin, and nails is justified.
Improving Your Skin's Moisture Levels & Elasticity
Most individuals give collagen a shot because they've heard it can slow down the aging process. Hydrolyzed collagen supplements may delay the onset of skin aging by increasing skin hydration, elasticity, and wrinkles compared to a placebo, according to a study that was published in the December 2021 issue of the International Journal of Dermatology. (And when taken for at least 90 days). "The theory is that collagen, after being ingested and absorbed by the GI tract, can make its way to the skin and have skin-enhancing effects," adds Manning. Collagen gummies and powders often use a type of collagen called "hydrolyzed," which means the collagen has been broken down into an easy-to-digest peptide form.
Yet, there are exceptions to consider. More research is needed on the benefits of oral collagen supplementation to the skin, according to a review published in the journal Actas Dermosifiliograficas in February 2023. This is because the reviews rely on small studies conducted primarily on women, and there is a need to determine which clinical results are relevant.
Potentially Strengthening Nails
It is commonly claimed that taking collagen supplements will help you grow healthy nails. (and hair). In one tiny trial, 25 healthy female volunteers with brittle nails took 2.5 grams (g) of collagen peptides daily for 24 weeks; the study did not utilize a control group. Results showed a 12% increase in nail growth and a 42% decrease in damaged nails compared to before the participants started taking the collagen peptides, which were published in August 2017 in the Journal of Cosmetic Dermatology. The study's modest sample size means that more research is needed to confirm these results.
Increased Range of Motion & Relieving Pain in Joints
Potentially helpful for people with joint discomfort, collagen has been studied extensively. The Cleveland Clinic suggests that it may help patients with knee osteoarthritis by reducing their discomfort and increasing their range of motion.
Chicken collagen has been the subject of one study, which indicated that after 24 weeks of supplementation, patients with rheumatoid arthritis reported fewer symptoms such as sore joints and morning stiffness.
Bone Loss: A Possible Preventative Measure
According to the Harvard T.H. Chan School of Public Health, collagen is a key component of bone, making bone loss a major worry for the elderly. Women who had osteopenia after menopause and took a calcium-collagen supplement for 12 months lost less bone mineral density than the control group, according to one study.
Bone mineral density was shown to be raised in postmenopausal women taking a collagen peptide supplement, according to a study published in January 2018 in the journal Nutrients.
Rapid Wound Healing?
Collagen may be of importance to folks with burns or other chronic wound conditions (such as diabetes or cancer), but for most people this isn't a serious issue. There is some proof that it helps wounds heal, as Manning puts it. Researchers found that burn patients who took a hydrolyzed collagen supplement orally had faster wound healing, according to a study published in Burns: Journal for the International Society of Burn Injuries in December 2019.
Collagen plays a significant role in wound healing, according to a review published in the journal Bioengineering in May 2021; nevertheless, more study is needed, and patients with wound issues should consult with their physicians about the optimal collagen formulations. Wound dressings with collagen, for instance, are a common recommendation.
Collagen Gummies and Their Role in Weight Loss
Although collagen may help with anti-aging by increasing skin elasticity and joint mobility, Retelny claims there is no proof that it aids in weight loss.
Some people, however, point out that collagen gummies are a useful way to gain protein (one popular type of collagen gummies has 3 g of protein per serving), which these people think is advantageous for weight loss. The Journal of Obesity and Metabolic Syndrome published a meta-analysis of studies on the effectiveness of high-protein diets for weight loss in July 2020. However, there are other options to supplement your protein intake besides collagen gummies.
Others argue that it could be an effective tool in the fight against obesity since it helps patients with joint pain to move around more freely and, consequently, engage in more physical activity.
A form of collagen peptide supplement made from fish may decrease fat storage in overweight individuals, according to a single small study published in March 2019 in the journal Marine Drugs; however, more research is needed to confirm these results.
Possible Adverse Reactions to Collagen Gummies
Here's what you should know about the safety of collagen gummies before you buy your first bottle.
Fans can rest easy knowing that the hazards associated with these supplements are minimal. "The good news is there are no contraindications to taking collagen supplementation, unless you are allergic to some of the components," explains Manning.
Read the label carefully, especially if you have allergies. Retelny warns that those with egg or shellfish allergies should exercise caution when consuming gummies because they may contain these allergens.
Warning: The United States does not monitor or control the quality of supplements like collagen gummies. without first being checked for safety by the U.S. Food and Drug Administration (FDA). The lack of oversight, according to Manning, "raises questions about the purity of the active ingredients and also the possibility of unlisted additives."
Women who are pregnant or breastfeeding should consult to their doctors before beginning a collagen supplement regimen because there is no evidence on the effects of collagen supplementation on these populations.
Although collagen is generally well-tolerated, it is important to be aware of a few potential adverse reactions. Manning notes that while some trials did report nausea and GI discomfort, the researchers didn't think it was due to the supplement.
In 12 investigations on oral collagen supplementation and aging, one review found no mention of negative effects. This review was published in January 2022 in the journal Dermatology Practical and Conceptual.
Are Collagen Gummies Right for You?
Adults who are not allergic to collagen or other substances like eggs or shellfish and are seeking a solution to improve their skin's appearance may wish to consult a dermatologist or doctor about using collagen gummies.
Please be aware that collagen gummies generally have sugar added to them. (one popular brand, for example, contains 4 g of added sugar). "So, it's a consideration when keeping track of your daily added sugar intake," explains Retelny. If that's the case, you might want to consider trying collagen peptides in a different form, like the powdered form, which is typically sugar-free. Those with egg or shellfish allergies should also exercise caution.
Because they include gelatin, collagen gummies aren't suitable for vegans and vegetarians.
Finally, because there is a lack of study in this area, it is recommended that women who are breastfeeding or nursing refrain from using collagen supplements (or consult their doctor before doing so).
Collagen Gummies: Buying and Storing Tips
Here's what you need to know about collagen gummies if you're shopping for them in the health food section of a store or online.
Since the FDA does not oversee the quality or safety of supplements, it can be difficult to know which ones to buy. As with any vitamin, Retelny recommends making sure the collagen gummies you buy have been independently evaluated and validated by a trustworthy agency like USP, UL, or ConsumerLab.
Your doctor may have a recommendation for a certain brand. You can tell which brands have less added sugar by looking at the nutritional information on the back of the bottle. You should also check the amount of collagen in the supplement you're taking; some brands have as little as 50 mg per dose while others have as much as 750 mg.
Avoid high temperatures, high humidity (as in a bathroom), and direct sunshine by following the "store in a cool, dry place" instructions found on most packaging.
Warnings to keep the product out of the reach of youngsters may also be found on bottles. Collagen gummies may have the appearance of candy (and hence be appealing to children), although they are normally not meant for consumption by children (for example, one brand suggests consulting with a pediatrician before providing collagen gummies to a child).
Collagen Gummy Bears Dosage
Do you want to know how much collagen to take? There is currently no definitive solution. For collagen supplements, "there is no agreed dosing regimen," as Manning puts it.
Most candies provide a dose of collagen peptides of roughly 2.5 g (or 2,500 milligrams), although you probably won't get that much by eating just one. "Usually with collagen gummies you have to take several, like five gummies for 2.5 mg of collagen peptides," adds Retelny.
Dosage should be taken according to the instructions on the label or as prescribed by your doctor.
According to Retelny, collagen gummies are a simple and effective way to consume collagen. Collagen gummies are merely another way to package and distribute these peptides, according to Retelny. "It's like a spoonful of sugar makes the medicine go down."
More study on collagen and collagen peptide supplements is needed to determine their effects on skin elasticity, joint mobility, and bone strength, although collagen gummies have already shown promise. There may be safer and more cost-effective alternatives to attain the same advantages, so it's best to discuss this with your doctor before picking up a bottle. You might also try to find substitutes if you're trying to reduce your sugar intake. (Like sugar-free powders).
Last but not least, those who have allergies, are vegetarian or vegan, or who are expecting or breastfeeding should probably avoid them.