Should You Supplement With Collagen? What the Research Says

Not simply the key to reverse-aging and disappearing wrinkles, collagen is now being consumed to enhance joint ache, gradual bone loss, help in train restoration, and even boost muscle mass (1,2,3,4,5).

You’ll be able to consider collagen because the important protein or “constructing block” of the physique (2). It’s present in bones, muscular tissues, tendons, ligaments, blood vessels and even the liner of the digestive tract (2). It makes pores and skin elastic and stretchy and is used to bind and construct stronger bones (2).

Nonetheless, collagen naturally decreases as you grow old, which may result in wrinkles, stiff muscular tissues, arthritis, joint ache, and digestive points (2). Consequently, many individuals at the moment are turning to collagen-rich meals like bone broth and powdered dietary supplements in hopes of enhancing the destructive results of diminishing collagen.

Right here’s what’s necessary to bear in mind:

The Science

Some analysis has proven enhancements from consuming supplemental collagen  for joint ache in athletes and energetic adults, for osteoarthritis, improved pores and skin elasticity, pores and skin hydration, and for stronger nails (6,7,8,9). Nonetheless, it’s necessary to notice this analysis remains to be within the early phases and research are restricted and sometimes inconsistent. 

As with many trending merchandise, the closely marketed ‘well being’ claims and advantages on labels, advertisements, and web sites exceed the onerous proof, and there’s no official consensus within the scientific literature on the suitable every day dosage to devour.

A Properly-Balanced Weight loss plan is Essential

To ensure that your physique to supply collagen most effectively, it’s necessary to devour a balanced diet, wealthy in high-quality proteins and amino acids. That’s as a result of the physique makes collagen naturally by combining amino acids from a wide range of protein-rich foods like beef, fish, beans, hen and eggs. The physique additionally wants vitamin C (present in citrus, purple peppers, tomatoes and darkish leafy greens) in addition to zinc and copper (minerals present in whole grains, shellfish, meat dairy, and nuts) to supply collagen (2, 10, 11, 12).

Different Elements Play a Function

Life-style elements like smoking and extreme publicity to UV rays lower collagen manufacturing even additional. Equally, diets high in refined sugars promote the manufacturing of molecules that weaken collagen and might trigger it to grow to be dry (2).

Not All Collagen is the Identical

You could find dozens of kinds of collagen out there for consumption starting from hydrolyzed collagen (or collagen peptides), numerous kinds of bone broth (in powdered, liquid and capsule kind), to artificial collagen (in pores and skin lotions). An instance of a pure supply of collagen is gelatin or in meals that comprise the amino acids (proline and glycine) essential to supply collagen, equivalent to in egg whites and meats (2). What’s extra, collagen peptides will be the higher complement selection. They’re the amino acids (proline and glycine) or smaller elements that make up the collagen molecule making them extra simply absorbed by the digestive system (2). Although, we should not have management over the place in our our bodies these amino acids will likely be utilized (2).

Backside Line

It’s a good suggestion to eat a food plan wealthy in high-quality protein to naturally help collagen progress and total well being. There’s no hurt in making an attempt a collagen complement or sipping bone broth to see whether or not or not your physique advantages from the additional enhance. However for the reason that analysis remains to be early, it’s not but identified whether or not costly collagen dietary supplements are as or simpler than entire meals.

Since most dietary supplements aren’t regulated by the FDA, if you happen to select this route, search for a stamp of credibility from both NSF Certified Dietary Supplements or USP, who check for security in most of these merchandise (13,14). Keep in mind lifestyle factors (together with sun exposure, smoking, sugar intake) play an necessary function, too.

Initially printed Could 2019; Up to date April 2026