With the rise of social media, we are seeing frequent trends in celebrities and influencers promoting various wellness products. Collagen and colostrum are two drink powders that have recently been trending due to “antiaging” and “gut health” properties. Celebrities such as Jennifer Aniston have endorsed consumers adding collagen powder to their daily routines. Colostrum has been gaining popularity online after it was added as an ingredient in the “viral” smoothies at grocery store Erewhon in collaboration with celebrities such as Sofia Richie. Endorsements such as these have created such a demand that we are beginning to see these supplements popping up in retailers nationwide. There have been lots of questions regarding the efficacy of these supplements. Many people swear they have seen benefit from taking them. However, others are skeptical and believe that these products are popular due to marketing strategy. Are these supplements worth the money? Here is some information to help you decide.  

Collagen

Collagen is a protein found in connective tissue. It is also found in cutaneous tissue as part of the extracellular matrix. As we age, collagen begins to be degraded, which can lead to loss of skin volume, loss of skin elasticity, and an increase in wrinkles. These changes are often viewed as undesirable, which is what drives consumers to want to give collagen supplementation a try. Collagen supplements have also been used for hair and nail health as well as joint health. These supplements are often made from the bones or cartilage of chicken, cattle, pigs, and fish.

A meta-analysis of collagen on skin aging found that hydrolyzed collagen supplementation lead to improvements in skin hydration and elasticity, reduced facial wrinkles, and increased skin density when using collagen supplements. Studies found that benefits began to appear between 60 and 90 days after beginning supplementation. Another study found that consuming collagen may help reduce joint pain in conditions such as osteoarthritis.

Are Collagen Supplements Effective?

There have been some studies that have shown that collagen supplementation may be effective in improving the appearance of skin. It may also be helpful in reducing joint pain. The use of collagen for nail strengthening or hair growth has not been sufficiently studied. While some studies show effectiveness for skin appearance or joint health, there has not been enough research to prove that collagen supplements are effective. Collagen cannot be metabolized without being broken into peptides. There is no guarantee that those peptides will be used at the exact site of action desired (e.g., skin, joints, nails). Therefore, each individual may respond differently to these supplements; they may not work for everyone.

Colostrum

Colostrum contains immunoglobulins, growth factors, and antimicrobial peptides. Colostrum is milk produced in the first few days after giving birth. It helps to boost the immune system and development of newborns. Colostrum supplementation has recently been used to help support digestive health, improve the immune system, and improve exercise performance. However, the evidence for use of colostrum for these functions in adults is lacking.

What the Research Says About Colostrum

A 2020 meta-analysis found that there was no statistically significant impact on immunoglobulin concentration or leukocyte concentrations in the blood in physically active individuals. However, a 2023 study on bovine colostrum in football players found that colostrum supplements may increase IgG and may be beneficial to fight infection during cold and flu season. The study also found that there was no direct effect on exercise parameter improvement, but there was an improvement in exercise capacity.

A study on children with autism and gastrointestinal disorders found that colostrum may have reduced gastrointestinal symptoms. Participants reported only mild adverse effects when using colostrum. Another study found that components of bovine colostrum may provide anti-inflammatory effects in people with irritable bowel diseases (IBD) such as ulcerative colitis and Crohn’s disease. However, more studies on the actual use in humans are needed, as the current research has mainly been done in vitro or in rodents.

Is Colostrum Supplementation Effective?

While we know colostrum is beneficial for the newborns, colostrum supplementation in adults does not have adequate research to tell if it is truly effective. Although there are some studies showing it may be effective, the dose in many supplements is different than the study dosages. Studies often use a dose of 10-20 grams of colostrum, while the most popular colostrum supplements, such as Armra, contain 1 gram of colostrum.

Are Collagen and Colostrum Supplements Worth the Money?

Although many celebrities and influences promote collagen and colostrum supplements, they currently do not have enough research to prove their effectiveness. Another concern is the ingredients. Supplements may include a “proprietary blend” on their labels. Proprietary blends are used to protect a company’s formula. However, this means that consumers are unaware of what ingredients are contained in a product and how much is used. Ultimately, collagen and colostrum supplements have not been shown to have serious side effects, so it won’t necessarily hurt to take them. However, the price tag for these supplements can range from $30 to over $100, so patients may want to think twice before trying them. Money may be better spent on products proven to work such as sunscreen and retinol for preventing or reducing the appearance of skin aging. Maintaining a healthy diet may help improve health in those looking to boost their gut health with colostrum. With all things considered, patients should always do their own research and speak to their healthcare providers before spending their money on collagen or colostrum supplements.  

Kailee G., APPE student

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