The beauty industry is no stranger to trends, and ingestible collagen is no exception. From gummies to smoothies, and of course, the celeb-approved wellness drink of choice, bone broth, there’s no doubt there are significant benefits to increasing your daily collagen intake.
“Collagen is a protein found in the body that plays a crucial role in various tissues, including skin, bones, muscles, tendons, and ligaments,” explains board-certified celebrity dermatologist Dr. Ava Shamban. “We need it because as we age, our body s natural collagen production decreases, leading to various signs of aging and reduced structural support in tissues.”
But beyond aesthetic perks (think visible improvement of the hair, skin, and nails) does this beauty building block really help you from the inside out? We tapped into a few key experts to tackle all the questions you had about ingestible collagen.
Does our body make natural collagen?
In short yes, but in limited qualities. So, by the time most of us hit our mid 20s, our natural production of collagen is already on the decline roughly by one to three percent per year keeping lifestyle factors like UV exposure, stress, and nutritional deficits in mind.
“[Natural collagen decline] is largely due to the fact that the human body’s skeletal structure has reached its growth potential,” explains healthy aging coach and gerontologist, Darnell Cox. “We may gain fat or build muscle throughout our lifetime, but the additional collagen needed to grow bone and all connective tissue involved in that growth diminishes as we reach the maximum skeletal size post-puberty,” she adds.
On the beauty front, reduced collagen production can lead to visible signs of aging such as wrinkles, and sagging skin. Dr. Shamban recommends a strong nighttime skincare routine in tandem with taking collagen supplements for optimal results.
“Nighttime is when your skin repairs itself most efficiently, so I recommend collagen products with ingredients designed for overnight use. Look for ingredients like peptides, antioxidants, and hyaluronic acid, as they promote collagen synthesis, increase hydration levels, and support your skin’s natural repair process,” she adds.
What are the best ways to increase collagen through diet?
All of our experts agreed that supplements are only part of the equation and require a healthy diet too. Cox is a fan of incorporating bone broth to your soup base or eating collagen-rich salmon as great ways to naturally incorporate more collagen into your diet. However, she notes this may not be convenient for everyone, not to mention it’s unclear the amount one would need to consume through diet alone to equate to a collagen supplement.
Another caveat? Foods that contain high amounts of collagen are not always the healthiest choices. “While rich in collagen, options like red meat, chicken skin and cartilage, and pork skin, are also high in fat,” explains Cox. Outside of animal proteins, Dr. Shamban suggests beans, oranges, peppers, tomatoes, broccoli, whole grains, and nuts. “A good rule of thumb is to look for foods high in vitamin C, zinc, and copper, which are essential for collagen synthesis which supports collagen production.”
How much collagen do you really need to take?
“Collagen supplements such as powders, capsules, or liquids are beneficial as they provide a concentrated source of collagen peptides, which are easier for the body to absorb,” explains Dr. Shamban. But according to Cox, there is no RDA for collagen, and scientific research is lacking for most collagen supplements.
“There currently are no official guidelines on how much is too much, " she continues. “Make sure to read and follow the directions suggested by the manufacturer. Research suggests that consuming between 2.5 grams and 15 grams of collagen is safe for adults.”
How does collagen affect your body?
According to Dr. Shamban, collagen plays a crucial role in skin health as it relates to skin structure, moisture retention, wound healing, skin elasticity, anti-aging effects, and UV protection. “Incorporating collagen-rich foods, collagen supplements, or collagen-infused skincare products can help support healthy collagen levels in the skin and promote a glowing, youthful complexion,” she explains.
Body-wise, collagen is known to reducing joint pain and joint deterioration (as shown by a 24-week study on athletes); reduce the loss of bone density and strength as we age (also known as ‘bone metabolism’); and help to build better gut health (by decreasing intestinal barrier dysfunction and the associated inflammatory signals that drive the dysfunction).
What precautions should you take before ingesting collagen?
“Collagen supplements are all the rave right now, but with so many products on the market, it’s difficult to distinguish the good from the garbage,” emphasizes Cox. If you do decide to proceed with taking a supplement, Cox recommends looking for a collagen peptide supplement that is “third party tested, hydrolyzed, which has a much higher absorption rate, and contains collagen types I and III, which are the primary types that support skin elasticity, stronger hair skin and nails, as well as bone and joint health.”
Since most collagen comes from the connective tissue of animals, if you are vegan, you will want to skip the collagen supplements altogether. Like with any topical or ingestible, make sure you follow the manufacturer s suggested servings. Consuming too much collagen can result in headache, fatigue, and upset stomach, including cramping, bloating and mild nausea, adds Cox.