Collagen is the structural protein from which connective tissues (scars, tendons, cartilage & ligaments) & the foundations of bones and teeth are made.
Collagen powder is a form of protein, however is it not a complete protein, as it does not contain all essential amino acids.
It can improve skin elasticity, by improve the water retention in the skin. However, the data and research is mixed, further studies are required.
Collagen intake prior to activity can increase collagen synthesis in ligaments, which may play a role in injury prevention & reduce parameters that can have an impact on performance (eg pain).
Can help to reduce joint pain, however research currently shows that the benefits may be short term rather than long term.
There is no current data that proves any benefit to gut health.
The takeaway information – there is no harm in taking collagen, just don’t be fooled by the marketing. It is personal choice and if you notice improvements and changes that great. I personally take collagen due to my reduced cartilage, I find that it can help with my joint pain.
This is evidenced based data. Articles can be found below.
References:
Asserin, J. , Lati, E. , Shioya, T. and Prawitt, J. (2015), The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo‐controlled clinical trials. J Cosmet Dermatol, 14: 291-301. doi:10.1111/jocd.12174
Borumand, M., & Sibilla, S. (2015). Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles. Journal of Medical Nutrition and Nutraceuticals, 4(1), 47.
Kristine L. Clark, Wayne Sebastianelli, Klaus R. Flechsenhar, Douglas F. Aukermann, Felix Meza, Roberta L. Millard, John R. Deitch, Paul S. Sherbondy & Ann Albert (2008) 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain, Current Medical Research and Opinion, 24:5, 1485-1496, DOI: 10.1185/030079908X291967
Koutroubakis, I. E., Petinaki, E., Dimoulios, P., Vardas, E., Roussomoustakaki, M., Maniatis, A. N., & Kouroumalis, E. A. (2003). Serum laminin and collagen IV in inflammatory bowel disease. Journal of clinical pathology, 56(11), 817–820. doi:10.1136/jcp.56.11.817
Liu X, Machado GC, Eyles JP, et al Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis British Journal of Sports Medicine 2018;52:167-175.
Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2016). Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American journal of clinical nutrition, 105(1), 136-143.