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Collagen and Colostrum Supplements: Are They Worth the Money?

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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.

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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.

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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

Sources:

  1. Proteins V. Jennifer Aniston joins Vital Proteins®. Vital Proteins. https://www.vitalproteins.com/blogs/stay-vital/jennifer-aniston-vital-proteins#:~:text=Jennifer%20Aniston%20Joins%20Vital%20Proteins,but%20none%20were%20quite%20right.
  2. Coates H. Colostrum: the weird wellness ingredient that A-Listers love. Vogue. https://www.vogue.com/article/colostrum. Published March 6, 2024.
  3. Campos LD, Santos Junior VDA, Pimentel, Carrega GLF, Cazarin. Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon. 2023;9(4). doi:10.1016/j.heliyon.2023.e14961
  4. De Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta‐analysis. International Journal of Dermatology. 2021;60(12):1449-1461. doi:10.1111/ijd.15518
  5. Playford RJ, Weiser MJ. Bovine colostrum: Its constituents and uses. Nutrients. 2021;13(1):265. doi:10.3390/nu13010265
  6. Al-Atif H. Collagen supplements for aging and wrinkles: A paradigm shift in the field of dermatology and cosmetics. Dermatology Practical & Conceptual. Published online February 2, 2022:e2022018. doi:10.5826/dpc.1201a18
  7. Główka N, Durkalec-Michalski K, Woźniewicz M. Immunological Outcomes of bovine colostrum supplementation in Trained and physically Active People: A Systematic Review and Meta-Analysis. Nutrients. 2020;12(4):1023. doi:10.3390/nu12041023
  8. Armra. ARMRA Colostrum. ARMRA. https://armra.com/pages/armra-colostrum#:~:text=With%20only%201%20gram%20(%C2%BD,*
  9. Sanctuary MR, Kain JN, Chen SY, et al. Pilot study of probiotic/colostrum supplementation on gut function in children with autism and gastrointestinal symptoms. PLoS ONE. 2019;14(1):e0210064. doi:10.1371/journal.pone.0210064
  10. Patel P MD. Considering collagen drinks and supplements? Harvard Health. Published April 12, 2023. https://www.health.harvard.edu/blog/considering-collagen-drinks-and-supplements-202304122911
  11. Noble.Dana. Colostrum: Super supplement or overhyped? Mayo Clinic Press. Published March 31, 2025. https://mcpress.mayoclinic.org/healthygut/colostrum-super-supplement-or-overhyped/
  12. García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International Orthopaedics. 2018;43(3):531-538. doi:10.1007/s00264-018-4211-5

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Are Supplements Worth the Hype? What You Need to Know 

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Are those supplements on your shelf truly boosting your health, or just empty promises? According to the Centers for Disease Control and Prevention (CDC), 57.6% of U.S. adults over the age of 20 used a dietary supplement in the past 30 days between 2017 to 2018. This is an approximate 10% increase among all adults from 2007 to 2008. With the rising trend of supplement use, it is worthwhile to explore whether you are taking these supplements safely and really reaping the health benefits marketed to you.   

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Supplements vs. Prescription Drugs

There are many types of supplements, including vitamins, minerals, herbal medications, enzymes, and amino acids. The purpose is to support the body by providing the additional nutrients needed to meet daily intake requirements. Supplements can come in a variety of forms including tablets, capsules, gummies, powders, and more.

Unlike prescription drugs, dietary supplements are not closely regulated by the U.S. Food and Drug Administration (FDA). That is, the FDA is not heavily involved in the pre-market approval process but rather more focused on post-market surveillance. Instead, the manufacturer and distributors are responsible for ensuring the supplement’s safety before entering the market. They are required to submit data regarding the supplement’s safety, but not effectiveness. As a result, supplements cannot claim to treat, prevent, or cure diseases. Yet, manufacturers are allowed to skate by, stating the supplement “supports” or “enhances” a body organ or function. Furthermore, the labeling may not always reflect the actual contents. In fact, a 2013 study found that compounded vitamin D3 supplements varied greatly in potency, with only one-third of the study pills meeting US Pharmacopeial (USP) Convention standards and containing the appropriate amount of active ingredient.

The Risks of Overuse and Interactions

Supplements are widely available over the counter and online, leading some individuals to use them even when they might not need additional nutrients. While generally safe in moderation, it’s important to remember that too much of a good thing can be problematic. This is especially true for individuals with multiple chronic conditions or those taking various medications. Some dietary supplements may interact with other medications, potentially reducing the effectiveness of prescribed drugs or leading to adverse effects.

Below is a table with some common supplements with common side effects, drug-drug, and drug-food interactions to look out for. This is not a comprehensive list but demonstrates how taking many supplements can pose more risks than benefits if not taken appropriately.

Managing Supplements Safely

With loose pre-marketing regulations and a potential risk for drug interactions and side effects, how can supplements be taken safely? It is highly encouraged that patients take caution and consult with their healthcare provider or pharmacist before starting any new supplements. Healthcare professionals, especially pharmacists, can help assess potential risks and interactions with current medications. It is also helpful to bring a list of all medications, including dosages and frequency, to all healthcare consultations. Patient education is especially crucial when it comes to understanding and making decisions about supplement use. Here are some available resources and tools to learn more about supplements:

Takeaway

With many supplements claiming various health benefits nowadays, it helps to consult with healthcare providers and pharmacists to ensure safety and effectiveness. Their expertise can help navigate potential risks and interactions, making informed decisions easier. By seeking professional guidance from healthcare providers and staying informed, you can make better choices that truly support your health.

Winnie Chu

RxPharmacist Team

Resources
  1. Centers for Disease Control and Prevention. (2023). Use of Prescription Medications Among U.S. Adults Aged 20 and Over. Retrieved from https://www.cdc.gov/nchs/products/databriefs/db399.htm
  2. American Pharmacists Association. Dietary Supplements: What You Need to Know. Available at: https://aphanet.pharmacist.com/sites/default/files/files/APhA-DietarySupplements-Brochure-14×8%205-A7.pdf. Accessed July 25, 2024.
  3. LeBlanc ES, Perrin N, Johnson JD, Ballatore A, Hillier T. Over the Counter and Compounded Vitamin D: Is Potency What We Expect? JAMA Intern Med. 2013;173(7):585-586. doi:10.1001/jamainternmed.2013.3818. Available from: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1570096.
  4. U.S. Food and Drug Administration. Questions and Answers on Dietary Supplements. Available at: https://www.fda.gov/food/information-consumers-using-dietary-supplements/questions-and-answers-dietary-supplements. Accessed July 25, 2024.
  5. National Center for Complementary and Integrative Health. Yohimbe. Available at: https://www.nccih.nih.gov/health/yohimbe#:~:text=Yohimbe%20is%20an%20evergreen%20tree,and%20to%20enhance%20sexual%20performance. Accessed July 25, 2024.
  6. National Center for Complementary and Integrative Health. Kava. Available at: https://www.nccih.nih.gov/health/kava. Accessed July 25, 2024.
  7. National Center for Complementary and Integrative Health. Red Yeast Rice. Available at: https://www.nccih.nih.gov/health/red-yeast-rice. Accessed July 25, 2024.

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