Can you have too much of a good thing?
Collagen and gelatin supplements are huge in the wellness industry right now. The internet is awash with recipes for gut-loving gelatin gummies and social media is on board with it’s benefits for many health concerns.
And rightly so, taking a collagen or gelatin powder has scientific evidence for many health benefits including:
Increased skin elasticity/ reduction of wrinkles (1)
Reduced cellulite (2)
Improved gut health (3)
Decreased joint pain (4)
Prevention of bone loss (5)
Gelatin powder is derived from the collagenous tissues of animals. When mixed with hot water and cooled, it forms into a gelatinous like substance which can be consumed (think jell-o or gummy lollies). Gelatin powder can be further broken down into hydrolysed collagen which is what is most commonly used as a supplement. Collagen powder is water soluble and does not form when cooled.
Collagen supplementation is something I have prescribed to clients for conditions such as osteoporosis, hair loss and joint pain. I have seen it work, and experienced some of the benefits myself (hello long nails!). It gives structure to much of our bodily tissues, including our muscles, bones, skin and nails.
But can you have too much of a good thing? Perhaps, yes.
Let’s take a look at the structure of collagen and gelatin.
Collagen is an abundant protein in the body, made up of a group of amino acids (the building blocks).
Amino acids are the building blocks of life. They are compounds which join together to form various proteins. Some amino acids are “essential” meaning they are not made by the body and must be obtained through diet. Others are “non-essential” meaning they can be formed in the body by the essential amino acids. A diet rich in essential amino acids is important for the formation of proteins, tissue repair, neurotransmitter synthesis…. Almost every bodily function!
Collagen and gelatin are touted as a good source of protein and amino acids, which they are, bar one. They contain all of the essential amino acids except for tryptophan.
Tryptophan is an essential amino acid. It is important not only because it helps create other amino acids in the body, but it is required for some important biochemical pathways.
One particular cascade that tryptophan is involved in is summarised very briefly below:
Tryptophan converts to 5HTP which converts to serotonin which finally ends up as melatonin.
5HTP and Serotonin are involved in appetite control, mood, blood clotting, bowel movements, muscle control, libido and more.
Melatonin is involved in regulating our sleep-wake cycle, and helps us fall asleep.
Without tryptophan, this cascade wouldn’t be possible, and we could potentially experience disturbances at the various stages of the cascade.
In the short term, taking a collagen / gelatin powder is unlikely to cause any issues and can be beneficial for the body. However, if they are taken for extended periods and in excess amounts, the other 8 essential amino acids can “crowd out” tryptophan and create a deficiency in the body. In fact, collagen powder has been used in clinical trials to purposely deplete tryptophan to induce anxiety and lower serotonin (7,8).
Some symptoms of tryptophan depletion may include:
Anxiety
Nervousness
Worry
Sleeplessness
Insomnia
Low mood
The good news is, tryptophan depletion can be reversed by ceasing use of collagen/ gelatin, increasing tryptophan in the diet, and potentially supplementing with tryptophan. If you experience any of the above symptoms from taking a collagen powder, please seek advice from a qualified practitioner who can assist you. I always recommend speaking to a qualified practitioner before supplementing (collagen powder included).
Some tryptophan rich foods to consider including in your diet:
Parmesan cheese
Seaweed
Chia seeds
Meats
Sesame seeds
Cashews
Mung beans
References
Proksch E, Segger D, et al., Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study, 2014; 27(1): 47-55. PMID: 23949208
Schunck M, Zague V, Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology, 2015 Dec 1; 18(12): 1340-1348. PMID: 4685482
Clark KL, Sebastianelli W, et al., 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. 2008 May; 24(5): 1485-96. PMID: 18416885
König, Daniel et al. “Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study.” Nutrients vol. 10,1 97. 16 Jan. 2018, doi:10.3390/nu10010097
https://www.mdpi.com/2072-6643/8/1/56/htm#B48-nutrients-08-00056
MAYA BUTTI | Nutrition + Yoga
Maya is a holistic nutritionist and yoga teacher, available for corporate wellbeing and online 1 on 1 consultations.
“No matter your situation, I understand the need for true vitality and know we can find a way forward.”