A tremendous buzz surrounds collagen drinks and supplements, as celebrities and influencers tout miraculous benefits for skin, hair, and nails. Since the collagen in our bodies provides crucial support for these tissues, it seems plausible that consuming collagen might lead to lush locks and a youthful glow.
It helps us form connective tissue — a vital component of our skin, bones, muscles, tendons and cartilage. If our body doesn't make enough collagen, these body parts lose the elasticity and strength they need to function. The good news is that supplements can support our body's collagen production.
Does drinking collagen work to improve skin? Experts say it's unlikely — especially without evidence. "Despite popular belief that collagen supplements can help strengthen our skin, we have little data to truly support this," says Dr. Zeichner.
Collagen supplements are not necessary for good health, and may come with some risks. KRNC advises taking a food-first approach to support collagen productions, which includes getting adequate protein, zinc, iron, vitamin C and copper.
Collagen supplements may not be safe for: People with fish, shellfish, or egg allergies (collagen supplements may contain these allergens as ingredients)16. People with a Kosher or Halal diet. People with a vegetarian or vegan diet.
Vital Proteins 10 oz.
One of the newest products in the Vital Proteins collagen supplement line is this lemon-flavored collagen peptides formula, sourced from pasture-raised, grass-fed cows. Aniston stirs this one into a glass of water to get her 20 grams of collagen for the day.
Some studies show that taking collagen supplements for several months can improve skin elasticity, (i.e., wrinkles and roughness) as well as signs of aging. Others have shown that consuming collagen can increase density in bones weakened with age and can improve joint, back and knee pain.
Collagen does not help with body fat because you cannot reduce fat in specific areas of your body. You can lose weight using collagen rich foods like bone broth, but it will not specifically target your belly fat.
Several high-protein foods are believed to nurture collagen production because they contain the amino acids that make collagen—glycine, proline, and hydroxyproline. [6] These include fish, poultry, meat, eggs, dairy, legumes, and soy.
How Often Should You Take Collagen? According to Pam Hartnett, MPH, RDN, “Collagen is generally considered a safe supplement to day daily. In fact, most studies that found a benefit to collagen supplementation looked at consistent daily intake and none of these studies found significant side effects.”
You can begin taking collagen supplements at the age of 20 to 25 as a preventative or, as you start to notice the more visible signs of ageing. We'd always recommend starting in your early to mid twenties to get ahead of the body's natural depletion as you age.
Furthermore, oral intake of collagen enhances the moisture content of the skin, especially the stratum corneum, as well as the elasticity of the skin, reducing wrinkling and roughness [37].
One of the primary amino acids that are found in collagen is glycine. Glycine is known to increase your serotonin levels without simultaneously raising your dopamine levels. Serotonin is a neurotransmitter that helps to regulate mood. Low levels of serotonin can leave you feeling unhappy and depressed.
Victoria Beckham has been known to take Skinade collagen drinks to compliment her skincare routine, whilst Kourtney Kardashian is a fan of Vital Proteins collagen powder.
Dose & Co uses hydrolyzed collagen, which is easy for the body to ingest and absorb. The brand recommends taking its products daily, which isn't hard because, as mentioned, they taste really freakin' good.
So caffeine is a collagen killer and we should steer clear? Not exactly. "It's worth remembering that coffee doesn't destroy collagen, it inhibits its production," says nutritional therapist at the Pulse Light Clinic, Lisa Borg.
Collagen peptides have been safely used in doses up to 10 grams daily for up to 5 months. Side effects are rare.
Collagen could promote satiety hormones (good for weight loss purposes), inhibit cortisol effects (preventing premature skin aging), and counter low estrogen levels (granting you more youthful-looking skin).
A standard recommendation is to take it in the morning, first thing. The main reason for this is that you take the supplement on an empty stomach.