Vegan Collagen Alternatives: Do They Really Work for Skin?

The effectiveness of vegan collagen products in promoting skin health has come under scrutiny, with recent insights from health researcher Mic the Vegan shedding light on this popular subject. In a recent YouTube video, Mic, who holds a master’s degree in public health, examined whether plant-based collagen alternatives can match the benefits of traditional animal-derived collagen.

Mic’s analysis draws on scientific principles and recent peer-reviewed studies, providing a comprehensive overview of how collagen is absorbed and the implications for skin elasticity. He compared conventional collagen supplements, which typically derive from animal tendons and bones, with vegan collagen “builders” composed of amino acids, yeast, and plant extracts.

Understanding Collagen and Its Absorption

Collagen is a critical structural protein that maintains skin elasticity and supports connective tissue. According to Mic the Vegan, most animal-based collagen supplements are “hydrolyzed collagen,” meaning they have been broken down into smaller amino acid chains, or peptides, that the body can absorb more effectively. He notes that while a whole collagen molecule measures around 300 kilodalton, these supplements reduce it to a range of three to six kilodalton for better absorption.

Vegan products, while not technically collagen, often contain similar amino acids such as glycine and proline, essential for collagen synthesis. These products frequently include plant sources, yeast-derived compounds, and nutrients like vitamin C, which plays a crucial role in converting proline and lysine into functional collagen.

Do Vegans Absorb Collagen Differently?

One of the intriguing points raised in Mic’s video involves glycine absorption. A study conducted by Stanford University found that vegan twins exhibited significantly higher blood glycine levels compared to their omnivore counterparts, despite consuming slightly less of it.

Mic suggests this discrepancy may stem from differences in gut bacteria. The presence of a specific microbe, Bilophila wadsworthia, commonly found in meat-heavy diets, consumes glycine during bile acid breakdown, potentially limiting its availability for absorption. This microbial difference could provide vegans with an unexpected advantage in collagen synthesis.

The standout research highlighted by Mic is a randomized, double-blind, placebo-controlled trial published in March 2024 in Taiwan. This study compared animal collagen to a vegan collagen supplement named Volal, which is designed to closely mimic the amino acid ratio of human collagen. Participants were administered either five grams of animal collagen, five grams of Volal, or a placebo daily for eight weeks.

Mic reports that the results showed no significant statistical difference between the two types of collagen. Both improved skin elasticity and collagen density more effectively than the placebo, but neither outperformed the other in a meaningful way. He emphasized the importance of this independent study, stating, “This vegan collagen builder…does as well as animal-based collagen.”

Further, Mic examined another study involving a vegan supplement called Veg Coll, which indicated enhancements in skin smoothness and hair thickness. However, he cautioned viewers about the lack of a control group and the study’s funding by a collagen company, which raises concerns about potential conflicts of interest.

Another study evaluated the effects of hydrolyzed collagen versus a free amino acid blend designed to mimic collagen. Researchers found no significant difference in muscle collagen protein synthesis after exercise, highlighting the need for additional research to determine whether muscle collagen responds differently than skin collagen.

Strong nutrients such as vitamin C are essential for collagen formation. Mic points out that without vitamin C, the body is unable to convert proline and lysine into the necessary forms for functional collagen. He references a small pilot study indicating that women who consumed one avocado daily showed improved skin elasticity and firmness.

Mic concludes his analysis by addressing the broader context of the collagen industry, valued at approximately $10 billion. He remarked, “Collagen itself is absolutely disgusting, from an animal. They’re literally grinding up, like, animal tendons and bones.” This sentiment resonates with many consumers seeking alternatives to animal-derived products.

So, do vegan collagen products effectively combat skin aging? Mic’s review suggests that current research indicates they perform comparably to animal-based collagen. However, he emphasizes that further independent studies are essential to substantiate these benefits and differentiate between scientific findings and marketing claims. As Mic aptly states, “We’ve answered some questions. We’ve raised a few more. But it does appear that this vegan collagen builder…is able to help with skin elasticity, firmness, etc., over placebo and to the same degree that animal-based collagen did.”

For more insights on vegan health, science, and nutrition, Mic the Vegan’s YouTube channel offers a wealth of informative content.