Collagen and conjugated linoleic acid (CLA) are two compounds gaining attention for their potential health benefits. Liquid collagen, a readily consumable form of collagen supplements, is marketed for its ability to reduce signs of aging and improve overall health. CLA, a type of fat, is often touted for its potential to reduce body fat and improve muscle tone. This article explores the benefits, uses, effectiveness, and potential risks of liquid collagen and CLA based on available research.
What is Liquid Collagen?
Liquid collagen is a dietary supplement containing collagen proteins suspended in a liquid, typically purified water. Collagen is the most abundant protein in the human body, accounting for about 30% of its total protein mass. It provides structure to tissues such as skin, bones, ligaments, tendons, organs, teeth, muscles, and blood vessels. Liquid collagen supplements usually contain collagen proteins that have been hydrolyzed or broken down into smaller blocks called peptides, which are easier for the body to absorb.
Types of Liquid Collagen
The collagen in liquid collagen products can come from various sources, including:
- Beef tissues (bovine collagen): Well-absorbed by the body.
- Pig tissues: Similar to human collagen and easily absorbed.
- Sheep
- Chicken, duck, or rabbit skin
- Fish or marine invertebrates (marine collagen): Popular in the cosmetic industry due to lower inflammation potential and reduced risk of contaminants.
Potential Benefits of Liquid Collagen
While research specifically on liquid collagen is limited, studies on collagen supplementation, in general, suggest several potential benefits:
Skin Health
- Reduced Wrinkles and Lines: Collagen supplementation may slow the formation of lines and wrinkles. A 2021 review of 19 studies found that taking a hydrolyzed collagen supplement daily for at least 3 months improved skin elasticity and hydration and reduced wrinkles.
- Improved Skin Moisture: Collagen may improve the skin's ability to absorb and maintain moisture.
- Reduced Skin Pigmentation: Collagen supplementation could reduce skin pigmentation or darkening.
- Enhanced Skin Elasticity and Firmness: Collagen may encourage skin cell rejuvenation, improve skin texture, improve skin density and thickness, and reduce cellulite and skin waviness.
Joint and Bone Health
- Improved Joint Health: Participants who consumed a liquid collagen supplement experienced roughly a 43% reduction in joint pain and a 39% improvement in joint mobility.
- Improved Bone Health: A 2018 study found that 5 grams of powdered collagen taken daily for 1 year was linked to stronger bones in females who had undergone menopause.
Nail and Hair Health
- Improved Nail Strength and Growth: A small 2017 study found that collagen promoted nail growth and reduced nail breakage.
- Increased Hair Cell Growth and Thickness: Researchers in a 2020 study concluded that taking 2.5 g of bioactive collagen peptides daily for 16 weeks increased hair cell growth by 31% and significantly increased hair thickness.
Potential Risks and Side Effects of Liquid Collagen
Many people tolerate collagen supplements well. However, it is best to speak with a doctor whenever beginning a new supplement to check that it is safe and to use the supplement according to the doctor’s or product label’s instructions. Some people may experience an allergic reaction to collagen supplements.
Read also: Is a liquid diet right for you?
Quality and Safety Concerns
The FDA regulates dietary supplements as food products rather than medicines, meaning supplement companies are not required to prove the safety or effectiveness of collagen supplements. This can lead to products that may not work or, in some cases, may be contaminated with toxic substances. Some supplements may inaccurately list their ingredients, which can be problematic for individuals with ethical, dietary, or religious restrictions.
Interactions and Toxicity
Liquid collagen supplements sometimes contain vitamins, minerals, or herbs that may interact with medications or underlying conditions. Some can also cause toxicity at high doses, such as iron.
Precautions
People can avoid these risks by purchasing collagen supplements that have undergone third-party testing to ensure they are pure and come from safe collagen sources. A doctor can inform someone whether a particular supplement’s ingredients will be suitable for them.
Dietary Sources of Collagen
The best sources of collagen come from animal products that people generally do not eat, such as animal skin, bone, cartilage, and scales. A few foods do contain collagen in lower levels, though. These include:
- Beef, chicken, and pork
- Eggs
- Dairy products
- Bone broths or bone products
Some marine plants and animals also contain collagen, such as:
Read also: Explore the pros and cons of liquid diets
- Algae
- Seaweed
- Cod
- Salmon
- Jellyfish
- Octopuses
- Urchins
- Mussels and oysters
Vitamin C also helps the body to synthesize collagen. People can get more vitamin C by eating foods such as:
- Citrus fruits
- Berries
- Bell peppers
- Kiwi
What is CLA (Conjugated Linoleic Acid)?
Conjugated linoleic acid (CLA) is a type of fat found in dairy and beef. Most CLA supplements are made from safflower oil. CLA is commonly taken by mouth for weight loss and is often used for bodybuilding and fitness, although scientific evidence to support these uses is limited.
Potential Benefits of CLA
- Weight Loss: Taking CLA by mouth daily might help decrease body fat in adults and children. CLA might also reduce feelings of hunger, but it's not clear if this reduces food intake. CLA doesn't seem to decrease body weight or body mass index (BMI) in most people.
- High Blood Pressure: Taking CLA by mouth along with a drug called ramipril seems to reduce blood pressure more than ramipril alone in people with uncontrolled high blood pressure. However, taking CLA alone does not seem to reduce blood pressure.
Ineffectiveness of CLA
- Common Cold: Taking CLA by mouth does not prevent or reduce symptoms of the common cold.
- Diabetes: Taking CLA by mouth does not improve pre-meal or post-meal blood sugar or insulin levels in people with type 2 diabetes.
- High Cholesterol: Taking CLA by mouth or drinking milk containing CLA doesn't seem to improve levels of cholesterol or blood fats called triglycerides in people with mildly high cholesterol levels.
Side Effects and Precautions of CLA
CLA is likely safe when taken in amounts normally found in foods, such as milk and beef. It is possibly safe when taken in larger amounts as medicine. It might cause side effects such as stomach upset, diarrhea, nausea, fatigue, and headache.
- Pregnancy and Breast-feeding: CLA is likely safe when taken by mouth in amounts normally found in foods. But there isn't enough reliable information to know if CLA is safe to use in larger amounts when pregnant or breast-feeding. Stay on the safe side and avoid use.
- Children: CLA is likely safe when taken by mouth in amounts normally found in foods. CLA supplements are possibly safe for children when taken by mouth for up to 7 months. There isn't enough reliable information to know if long-term use of supplements is safe.
- Bleeding disorders: CLA supplements might slow blood clotting. In theory, CLA might increase the risk of bruising and bleeding in people with bleeding disorders.
- Diabetes: There are concerns that taking CLA supplements can worsen diabetes. Avoid use.
- Metabolic syndrome: There are concerns that taking CLA supplements might increase the risk of getting diabetes if you have metabolic syndrome. Use cautiously.
- Surgery: CLA supplements might cause extra bleeding during and after surgery. Stop using it at least 2 weeks before a scheduled surgery.
Interactions of CLA
CLA might lower blood pressure. Taking CLA along with medications that lower blood pressure might cause blood pressure to go too low. Monitor your blood pressure closely. CLA might slow blood clotting. Taking CLA along with medications that also slow blood clotting might increase the risk of bruising and bleeding.
Taking CLA along with ramipril seems to lower blood pressure more than taking ramipril alone. Taking CLA plus ramipril might cause your blood pressure to go too low. Monitor blood pressure closely.
Read also: Risks of Liquid Diets
Dosage of CLA
The average diet supplies 15-174 mg of CLA daily. As a supplement, CLA has most often been used by adults in doses of 1.6-6.8 grams by mouth daily for 2-12 weeks. Speak with a healthcare provider to find out what dose might be best for a specific condition.
Innovative Combinations: CLA and Collagen
Some products, such as Trim, feature a combination of CLA and Collagen/HA Matrix® Technology. This innovative approach aims to accelerate fat reduction, improve muscle tone, and restore youthful skin. CLA supports fat-burning metabolism and helps block fat transport from the bloodstream into fat cells, inhibiting fat absorption, reducing fat cell size, and reducing fat cell formation.
The Importance of a Healthy Lifestyle
While liquid collagen and CLA supplements may offer potential benefits, it is essential to maintain a healthy lifestyle that includes a balanced diet and regular exercise. A well-balanced diet, like the Mediterranean diet, provides the necessary amino acids, vitamins, and minerals to support collagen production and overall health. Regular exercise, including resistance training, can help improve muscle mass and strength.