Medically reviewed by William Truswell, MD
Collagen is a structural protein found in tissues in skin, hair, nails, cartilage, bones, and tendons. By working with other substances, such as elastin and hyaluronic acid, collagen helps maintain skin elasticity, volume, and moisture. Collagen also helps make up proteins (such as keratin) that form hair, nails, and skin.
While collagen is needed for healthy hair, there is a lack of non-industry-funded human research supporting the use of collagen supplementation to improve hair growth, thickness, volume, or shine.
Instead, supporting the body's natural ability to produce collagen is recommended. This can be helped through lifestyle habits, including eating a nutritious, balanced diet of protein-rich foods, whole grains, and fruits and vegetables.
This article will discuss collagen protein and hair growth, collagen types and hair application, who should not use collagen for their hair, and alternatives to collagen for hair growth.
The body naturally produces collagen by using amino acids from collagen-rich or protein-rich foods. The body doesn't absorb collagen in its whole form; it must first be broken down into peptides to be absorbed into the gut. From there, the peptides may break down further into building blocks, such as keratin, that help form skin, nails, and hair. Conversely, the peptides may form collagen that gets deposited elsewhere in the body, such as bone, cartilage, muscles, or tendons.
There isn't evidence from human studies that collagen taken orally will end up in one's skin, nails, or hair.
What is known is that factors such as aging, smoking, sun damage, and alcohol consumption can decrease collagen production. Addressing these factors can help your body optimize its natural collagen production.
A 2022 study on in vitro (out of the body, typically using test tubes and similar equipment) human dermal papilla cells and mice found some potential positive effects from fish-derived collagen peptides. These findings suggest that fish-derived collagen peptides could, at some point, be used to promote hair growth, but more research is needed on humans to confirm this finding.
There is a commercially available food supplement tablet containing hydrolyzed fish-origin collagen (300 mg/dose), taurine, cysteine, methionine, iron, and selenium, marketed for people with hair loss disorders. There is no controlled data showing the efficacy of this product as an addition to specific treatments for hair loss conditions. A 2023 study found that participants given this supplement had a better response to hair treatments than those who received the treatments alone, but the study had several limitations. There was a small and unbalanced sample size. The study was not double-blind (double-blind means that neither the participants nor the researchers know which treatment the individual participants are receiving). The study was short-term, limited to 12 weeks. The study's authors were employees of the company that commercialized the product.
While studies such as these may be a starting point for further research, there is not enough evidence to show collagen supplementation promotes hair growth in humans.
Collagen supplements and products containing collagen are available. Before using a collagen supplement, look at the ingredient list and protein profile, and avoid supplements with too many additives or fillers.
Topical products containing collagen, such as skin creams and serums, are available, but research backing their efficacy is lacking. Collagen is not naturally found on the skin's surface. Collagen is found in deeper layers, but collagen fibers are too large to permeate the outer skin layers, and peptides (shorter chains of collagen) are unsuccessful.
Oral collagen supplements may be sold as pills, powders, or certain foods. They may be in the form of collagen peptides or hydrolyzed collagen, which are forms of collagen that are broken down and more easily absorbed. Collagen supplements contain amino acids (the building blocks of protein). They may also contain additional nutrients such as vitamin C, zinc, or biotin.
There's no guarantee that the collagen you eat directly benefits areas such as skin or joint health, but foods that support collagen production are still generally recommended as part of a health-supporting eating plan. When the stomach digests collagen, it breaks it down into amino acids that are then distributed where your body most needs protein.
Foods that are rich in collagen include:
Some foods can help boost collagen production.
Certain high-protein foods may help with collagen production because they contain the amino acids that make collagen (glycine, proline, hydroxyproline). These include:
Zinc is needed for collagen production and can be found in foods such as:
Vitamin C, also required for collagen production, can be found in foods including:
Collagen supplements often contain collagen from many different sources, including:
People who have gout or other conditions that require them to limit protein intake should avoid collagen supplements.
Other reasons to consider avoiding collagen supplements include:
Hair loss is fairly common and may result from hormones, medical conditions, extreme stress, treatments such as chemotherapy, and more. Hair loss can range from thinning to total loss of hair, can be temporary or permanent, and can affect all ages and genders.
Hair loss can have a difficult psychological impact, particularly for women. Some ways to help cope with hair loss include:
Supporting your body's natural collagen production is an alternative to taking collagen externally. Collagen production gradually drops as we age, but other factors, such as certain lifestyle habits, can prompt production to drop more quickly.
Some tips to help protect your body's natural collagen include:
Treatment for hair loss depends on its cause. Talk to your healthcare provider before trying any treatment to ensure it is right for you and your cause of hair loss. Some established treatments for varying hair loss causes include:
Treatment for hair loss is not always necessary. Some hair loss is temporary and will resolve on its own. If an infection or another underlying condition that requires medical attention isn't present, and your hair loss isn't bothering you, you may choose to avoid treatment altogether.
Currently, no credible evidence supports the use of collagen for hair growth in humans. Studies on the effect of collagen supplementation on hair growth tend to be in vitro, on animals, or poor quality.
Supporting your body's natural collagen production through eating foods that help with collagen production, getting enough sleep, protecting yourself from the sun, and avoiding smoking may be a better option than supplementation.
If you are concerned about hair loss, talk to your healthcare provider about established treatment options.
Read the original article on Verywell Health.
2024-04-24T17:07:41Z dg43tfdfdgfd