Vegan Collagen: Do Plant-Based Alternatives Really Work?

Questions surrounding the effectiveness of vegan collagen products are gaining traction as consumers seek plant-based alternatives to traditional animal-derived options. In a recent video, nutrition expert and YouTuber Mic the Vegan dives into the science of collagen, exploring whether these plant-based alternatives can truly maintain skin firmness and youthfulness.

Collagen, a structural protein essential for skin elasticity and connective tissue, is often available in supplements derived from animal tendons and bones. These products typically feature hydrolyzed collagen, which has been broken down into smaller peptides for easier absorption. Mic explains, “We’re talking about a whole collagen molecule being about 300 kilodalton, but then they’re grinding it down into something between about three and six.”

Vegan collagen products do not contain collagen, as the term is reserved for animal sources. Instead, they often include similar amino acids like glycine and proline, crucial for collagen production. These alternatives can be developed from plant sources, yeast, and added nutrients such as vitamin C, vital for synthesizing collagen.

Understanding Absorption Differences

One intriguing aspect highlighted by Mic is the absorption of glycine among vegans. A study from Stanford University comparing vegan and omnivore twins found that the vegan twins had significantly higher blood glycine levels, despite consuming slightly less of it. Mic suggests this could relate to gut bacteria differences, pointing out that a common microbe in meat-heavy diets, Bilophila wadsworthia, consumes glycine, hindering absorption. He notes, “The result is also, unfortunately, creating hydrogen sulfide, which fuels colorectal cancer,” indicating that vegans may have an unexpected advantage in collagen synthesis.

Research into the efficacy of vegan versus animal collagen is ongoing. A notable 2024 study from Taiwan compared an animal collagen supplement with a vegan option known as Volal, which mimics human collagen’s amino acid ratio. Participants took either five grams of animal collagen, five grams of Volal, or a placebo daily for eight weeks. Mic reports, “The results were not different between those two collagens from a statistical sense.” Both types improved skin elasticity and collagen density more significantly than the placebo, but neither outperformed the other.

Further Studies and Nutritional Considerations

In addition to the Taiwanese study, Mic discusses another vegan supplement called Veg Coll, which reported improvements in skin smoothness and hair thickness. However, he cautions that it lacked a control group and was funded by a collagen company, introducing potential bias. “Conflict of interest. That doesn’t mean it’s fake, again, it’s like a yellow flag,” he notes.

Another study compared hydrolyzed collagen to a free amino acid blend mimicking collagen, finding no significant difference in collagen protein synthesis after exercise. Mic emphasizes that “the jury is still out,” especially since muscle collagen may behave differently from skin collagen due to varying turnover rates.

Beyond supplements, Mic highlights the importance of certain nutrients in natural collagen formation. For instance, vitamin C is essential for converting proline and lysine into functional collagen. “Scurvy itself really is the loss of the ability to make collagen,” he explains. He also references a small pilot study showing that daily avocado consumption may enhance skin elasticity and firmness.

Mic concludes his discussion by addressing the broader market for collagen. He states, “Collagen itself is absolutely disgusting, from an animal. They’re literally grinding up, like, animal tendons and bones.” The collagen industry, valued at around $10 billion, continues to support meat production, prompting many consumers to seek alternatives.

The evidence reviewed by Mic suggests that vegan collagen products may perform comparably to their animal-based counterparts in terms of skin aging. However, he stresses that further independent studies are needed to validate these benefits and distinguish between solid science and marketing claims. As he aptly puts it, “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 those interested in exploring vegan health, science, and nutrition, Mic the Vegan’s YouTube channel offers a wealth of information.