許多健康愛好者投資於膠原蛋白勝肽，希望獲得 「由內而外的光澤 」和減少細紋的承諾，但卻遇到了一個令人不快的驚喜：突如其來的暗瘡。這種「美麗悖論」（Beauty Paradox）--一種用來改善肌膚的補充品似乎會破壞肌膚--往往會引發一個令人沮喪的問題：膠原蛋白是否是粉刺的直接成因？雖然純膠原蛋白勝肽在結構上是由對皮膚友善的胺基酸所組成，而且通常不會引起粉刺，但實際情況卻比較微妙；罪魁禍首很少是蛋白質本身，而是隱藏的添加物、高血糖甜味劑，或是特定的新陳代謝敏感性，這些都可能在某些人身上引發發炎反應。.
揭穿迷思：膠原蛋白會直接引起暗瘡嗎？
From a purely biological standpoint, pure collagen peptides are remarkably skin-friendly. They are composed primarily of three key amino acids—proline, glycine, and hydroxyproline—which are the very building blocks your body naturally uses to repair skin tissue and maintain elasticity. Because these are endogenous (naturally occurring) substances, your immune system typically recognizes them as “self” rather than “invaders,” making a direct allergic or inflammatory acne response extremely rare.+1
However, the “collagen-acne” debate often centers on a specific hormone: Insulin-like Growth Factor 1 (IGF-1). While dairy is a well-known trigger for raising IGF-1 levels (which can stimulate sebum production and clog pores), high-quality collagen peptides generally have a low glycemic index and do not cause the same insulin spikes. Unless you are consuming an excessive amount of protein that triggers a systemic metabolic shift, pure hydrolyzed collagen is not a direct comedogenic agent. In most cases, the “breakout” isn’t a reaction to the collagen itself, but rather a sensitivity to how your body processes a sudden influx of specific amino acids or, more likely, a reaction to the non-collagen ingredients in your supplement’s formula.
膠原蛋白補充劑導致暗瘡的 5 個隱藏原因
如果純膠原蛋白不是敵人，為什麼您的皮膚會有反應？答案通常在於成份標籤的細字，或是您特定的身體化學如何與補充劑產生互動。以下是五種最常見的罪魁禍首：
A.人工甜味劑和填充物
To make collagen powders palatable, manufacturers often add maltodextrin, sucralose, or erythritol. Maltodextrin, in particular, has a higher glycemic index than table sugar, which can cause rapid insulin spikes. These spikes signal your body to produce more androgen hormones and sebum, leading directly to clogged pores. Furthermore, artificial sweeteners can disrupt your gut microbiome, which is intrinsically linked to skin inflammation.
B.高糖含量
Many “flavored” collagen sticks (like vanilla or berry) are packed with cane sugar or corn syrup to mask the natural earthy taste of bovine or marine peptides. Constant consumption of these high-sugar powders creates a pro-inflammatory environment in the body. This inflammation often manifests as cystic acne—the painful, deep-seated bumps that are notoriously hard to treat.
C.來源敏感性與品質控制
Not all collagen is created equal. Marine collagen may trigger reactions in those with mild shellfish sensitivities, while bovine collagen from non-grass-fed cows may contain trace amounts of hormones or antibiotics used in industrial farming. Low-quality processing can also leave behind residual proteins that your immune system flags as irritants, sparking a “breakout” that is actually a localized allergic response.
D.腸道微生物群組中斷（腸道-皮膚軸心）
Collagen is a complex protein. If your digestive system is compromised (e.g., low stomach acid or Leaky Gut Syndrome), these long-chain peptides may not be fully broken down. Undigested food particles can trigger systemic inflammation, which travels through the “Gut-Skin Axis” and shows up on your face as redness or pustules. If you notice bloating alongside your acne, your gut is likely the middleman.
E.維生素 B12 過量
Many “Beauty Blends” capitalize on the “more is better” philosophy by adding 1,000% or more of your daily value of Vitamin B12. While B12 is essential, clinical studies have shown that high doses can alter the gene expression of skin bacteria (痤瘡角化桿菌)，導致它們泵出發炎分子，引發暗瘡爆發。如果您的膠原蛋白是「多種營養素」配方的一部分，請立即檢查 B12 的含量。.
如何識別您的膠原蛋白是否有問題
分辨痘痘是偶然爆發還是對補充劑的直接反應至關重要。在您拋棄昂貴的勝肽之前，請依照以下診斷步驟找出真相。.
消除與再引入」測試
找出飲食誘發因子的最可靠方法是針對您的補充品進行控制性排除飲食。.
- 暫停 (14 天)： 完全停止服用膠原蛋白補充劑兩個星期。這通常足以讓您的身體清除殘留的添加劑，並讓現有的發炎消退。.
- 觀察： 在這 14 天內，請保持您的護膚程序和其他飲食習慣完全相同。如果您的皮膚明顯痊癒，您就找到了主要的嫌疑犯。.
- 重新介紹： 恢復服用建議劑量一半的膠原蛋白。如果在 48 至 72 小時內，深層囊狀腫塊或白頭粉刺再次出现，您的身體很可能對特定配方中的某種成分產生了反應。.
“清除」與「反應」：消除混淆
A common misconception in the beauty world is that your skin is simply “purging” toxins when you start collagen. It is vital to clarify: Collagen does not cause skin purging.
- 淨化皮膚： 只有增加細胞更生的活性成分（如 Retinol、AHA 或 BHA）才會出現這種情況。它會讓已存在的堵塞物更快浮現。.
- 反應/突破： Collagen does not speed up cell turnover. Therefore, any new bumps you see are a reaction, not a “purge.” If your skin is getting worse, it is not “getting the bad stuff out”—it is signaling that something in the supplement (likely a filler or a high B12 dose) is irritating your system.
地點很重要
Pay attention to where the acne appears. Reactions to supplements often manifest as inflammatory acne along the jawline, chin, or neck—areas typically associated with hormonal and metabolic fluctuations. If you are seeing new, painful bumps in these zones shortly after starting a “beauty blend,” the supplement is likely the trigger.
專家提示：選擇對暗瘡安全的膠原蛋白
You don’t have to give up on the bone-strengthening and skin-plumping benefits of collagen just because one product caused a breakout. By becoming a savvy label-reader, you can find a supplement that nourishes your skin without clogging your pores. Here is the expert-approved checklist for selecting an acne-safe collagen:
以「清潔標籤」為優先（少即是多）
The golden rule for acne-prone individuals is to choose unflavored, single-ingredient peptides. Avoid products that boast “Natural Berry Flavor” or “Creamy Vanilla,” as these almost always contain hidden maltodextrin, stevia, or gums that can trigger insulin spikes and gut irritation.
- 目標： 成分清單最好只說明一件事： 水解牛（或海洋）膠原蛋白勝肽。.
要求第三方測試
In a largely unregulated supplement industry, cross-contamination is a real risk. Look for reputable seals such as NSF Certified for Sport, Informed-Choice, or USP.
- 為什麼對暗瘡很重要： 這些認證可確保產品不含禁用物質和荷爾蒙污染物，這些物質可能會擾亂您的內分泌系統，導致下顎線出現「荷爾蒙粉刺」。.
“「水解 」是沒有商量餘地的
Always opt for Hydrolyzed Collagen Peptides. The process of hydrolysis breaks down large protein chains into much smaller units called “peptides.”
- 3000 Dalton」規則： Look for a molecular weight of 3,000 Daltons or less. Smaller molecules are highly “bioavailable,” meaning they are absorbed directly into the bloodstream rather than sitting in the gut where they could cause fermentation or inflammatory bypass.
小心「美麗混合物“
警惕多合一的「亮澤粉末」。雖然生物素和維生素 B12 聽起來像是皮膚的救星，但高劑量的這些成份 (常見於膠原蛋白混合物中) 在臨床上與以下情況有關 痤瘡發作 在許多人身上。如果您想補充這些維生素，請分開來做，這樣您就可以控制用量。.
總結：實現光澤而不破壞
The “Beauty Paradox” of collagen peptides is a frustrating experience, but it doesn’t mean you have to abandon the supplement altogether. As we have explored, the primary culprits behind post-collagen breakouts are rarely the amino acids themselves, but rather the hidden sugars, high-dose B-vitamins, or poor-quality fillers that sneak into many popular formulas. By shifting your focus to high-quality, hydrolyzed, single-ingredient peptides, you can effectively support your skin’s elasticity and hydration without the unwanted side effect of inflammatory acne.
請記住，您的肌膚是您內在環境的反映。如果您出現反應，請將它當成身體發出的寶貴信號，簡化您的補充品程序。從「乾淨」的配方開始，監控您的腸道健康，並給予肌膚所需的時間來調整。只要方法正確，您就能真正享受到膠原蛋白的全身性好處 - 頭髮更強健、皮膚更緊緻、關節更健康 - 同時保持您的膚色清澈透亮。.
常見問題
參考資料
美國皮膚病學會協會。. (n.d.). 正確的飲食能去除暗瘡嗎？ 取自 https://www.aad.org/public/diseases/acne/causes/diet
Choi, F. D., Sung, C. T., Juhasz, M. L., & Mesinkovska, N. A. (2019).口服膠原蛋白補充：皮膚學應用的系統回顧。. 皮膚科藥物期刊：JDD, 18(1), 9-16. https://jddonline.com/articles/oral-collagen-supplementation-a-systematic-review-of-dermatological-applications-S1545961619P0009X/
Kang, D., Shi, B., Erfe, M. C., Craft, N., & Li, H.. (2015).維生素B12在痤瘡發病機制中調節皮膚微生物群的轉錄組。. 科學轉化醫學, ，7(293)，293ra103。. https://doi.org/10.1126/scitranslmed.aab1102
Salem, I., Ramser, A., Isham, N., & Ghannoum, M. A.. (2018).腸道微生物群是腸道-皮膚軸的主要調節器。. 微生物學前沿, 9, 1459. https://doi.org/10.3389/fmicb.2018.01459
NSF 國際。. (n.d.). 膳食補充品認證與安全。. 取自 https://www.nsf.org/consumer-resources/health-beauty/dietary-supplements
