Collagen supplements -
Lachman says your best bet is to purchase a supplement that contains various sources of animal collagen for the widest range of benefits. Eating enough protein is important to a healthy diet.
The nutrient is needed to support your body in building muscle — lean tissue that is more metabolically active than fat meaning it leads to faster metabolism, according to the Mayo Clinic. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.
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Mohiba Tareen, MD. As with any supplement, there are potential side effects with taking collagen. Collagen Is an Easy-to-Digest Source of Protein Your body works hard to digest protein from sources like chicken or beef, and some people may find that they deal with digestive symptoms like burping or stomach pain after a meal, explains Lachman.
Collagen Helps Smooth Wrinkles and Boost Elasticity in Skin Skin health is the most well-researched benefit of taking collagen, says Lachman. RELATED: 20 Ways to Preserve — and Boost — Collagen in Your Face 4. Collagen May Help Lessen Joint Aches and Pains Joint pain can make it difficult to exercise, which can knock you off your fitness goals.
RELATED: 10 Foods to Help Beat Rheumatoid Arthritis Inflammation 6. Collagen May Buoy Your Heart Health Stirring collagen into your coffee may be good for your ticker, too.
RELATED: 3 Natural Ways to Build Bones and Prevent Osteoporosis 8. Collagen May Be Useful in Joint Disease There are different types of collagen, according to an article published in Molecules. Editorial Sources and Fact-Checking.
Resources Cooperman T. Are There Side Effects From Collagen Supplements? April 23, Harvard T. Chan School of Public Health. May Cleveland Clinic. May 23, Choi FD et al. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications.
Journal of Drugs in Dermatology. January Zdzieblik D et al. Improvement of Activity-Related Knee Joint Discomfort Following Supplementation of Specific Collagen Peptides.
Applied Physiology, Nutrition, and Metabolism. June van Haaften WT et al. Alimentary Pharmacology and Therapeutics. Koutroubakis IE et al. Serum Laminin and Collagen IV in Inflammatory Bowel Disease. Journal of Clinical Pathology. November Tomosugi N et al.
Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. Journal of Atherosclerosis and Thrombosis. May 1, Mayo Clinic. Here are few examples of collagen-rich foods 16 :.
In addition to amino acids, your body needs other dietary components for collagen production and maintenance. For example, vitamin C is necessary for collagen synthesis, so having low or deficient levels of vitamin C can lead to impaired collagen production Therefore, consuming plenty of vitamin C-rich foods can help support healthy collagen production.
For example, try citrus fruits, peppers, greens, and berries. A collagen-supportive diet should include protein-rich foods as well as fruits and vegetables, which are rich in vitamin C and other antioxidant and anti-inflammatory compounds. One of the most popular uses of collagen supplements is to support skin health.
Research suggests that taking collagen supplements may improve certain aspects of skin health and appearance. Hydrolyzed collagen is a common type of collagen used in supplements that is created using a process called hydrolysis. This process breaks down the protein into smaller pieces, making it easier for the body to absorb A number of studies have shown that taking collagen supplements may improve skin hydration and elasticity and reduce the appearance of wrinkles.
However, keep in mind that many of these studies were funded by companies that manufacture collagen products, which could have influenced the study results 21 , The doses of collagen shown to be effective for improving skin health in research studies vary, though most studies have used 2.
In addition to improving some aspects of skin health and appearance, collagen supplements may offer a few other benefits. One study looked at the effects of taking collagen supplements in women in postmenopause who had reduced bone mineral density BMD.
Those who took 5 grams of collagen peptides per day for 1 year had significant increases in BMD in their spine and femur a bone in the lower leg compared with participants who took a placebo A follow-up study in 31 of these women found that taking 5 grams of collagen daily for a total of 4 years was associated with a progressive increase in BMD.
These findings suggest that taking collagen supplements long-term may help increase bone mineral density in people in postmenopause, who are at a greater risk of developing osteopenia and osteoporosis. Collagen supplements may provide other health benefits as well, such as improving body composition in certain populations when combined with resistance training Collagen supplements have a good safety profile and are not associated with adverse side effects.
However, manufacturers often combine collagen with other ingredients in supplements. Certain ingredients could pose health risks, such as herbs and high levels of vitamins in supplements formulated to support the health of the skin, nails, and hair This and other vitamins and minerals could cause health issues if you take them in high doses for a long time In fact, you can help your body make collagen and maintain healthy collagen levels and bone tissue by simply including enough high quality protein, vitamin D, calcium, vitamin C, and zinc in your diet 30 , 31 , Eating a balanced diet with a bit more protein is especially helpful for maintaining muscle tissue and bone as you get older.
Experts recommend consuming more than 0. To support this, combine this protein-rich diet with physical activity, especially resistance training and weight bearing exercise Collagen supplements may help promote the health of the skin and skeletal system and may help improve symptoms related to osteoarthritis.
Smoking cigarettes and drinking excessive amounts of alcohol negatively affect collagen production, as does following a diet high in ultra-processed foods and added sugar 12 , 13 , On the other hand, leading a healthy lifestyle by following a nutrient-dense diet and avoiding smoking and heavy alcohol use may help delay age-associated changes in collagen and reduce signs of aging such as wrinkles.
Avoiding or reducing your intake of certain foods and beverages while increasing your consumption of others may help support collagen maintenance and overall skin health.
For example, a diet low in compounds called advanced glycation end products AGEs may help promote skin health. AGEs are toxins that accumulate in the skin. They can cause collagen to stiffen and can inactivate proteins responsible for collagen repair Foods highest in AGEs include processed meat products like hot dogs and bacon, fried foods like french fries and fried chicken, and roasted and grilled meats, according to newer and older research 33 , Additionally, following a diet high in high quality protein and plant foods such as fruits and vegetables, which contain collagen-supportive and protective nutrients, may also help protect collagen stores and prevent collagen damage and loss Maintaining a healthy lifestyle by avoiding cigarette smoking and excessive alcohol consumption and following a diet rich in fruits, vegetables, and other nutritious foods can help protect against collagen loss and damage.
Collagen is safe for most people, but people with food allergies, such as fish or shellfish allergies, should check the label and make sure the collagen they choose does not contain those ingredients. Since collagen is an animal product, vegetarians, vegans, and people who follow a Kosher or Halal diet may want to avoid it as well.
Talk with a healthcare professional before taking supplements. It provides structural support to tissues and is also involved in essential bodily processes, including tissue repair and signaling between cells. Your body makes collagen naturally, but you can also consume it through collagen supplements and certain foods, which may benefit the health of your skin, your bones, and more.
Studies show that taking collagen seems to be particularly helpful for certain purposes and populations, including for increasing bone mineral density BMD in people in postmenopause who have low BMD.
Consuming enough protein, vitamin C, vitamin D, and zinc in a balanced diet is a healthy and less expensive alternative to supplements. By combining this with regular exercise, you can help minimize collagen and bone loss as you age. Even though age-related collagen loss is unavoidable, leading a healthy lifestyle can help protect against collagen loss, delay signs of aging, and promote overall health.
Try this today: Help yourself to an extra serving of fruit or veggies. Though most people care for their skin by using topical treatments, your diet is actually one of the most important factors for maintaining healthy skin.
A diet rich in vegetables, fruits, healthy fats, and protein-rich foods and low in ultra-processed foods and added sugar can help improve your skin health and delay signs of aging. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. Collagen is the most abundant protein in your body and offers a variety of health benefits. Here are 5 evidence-based ways that collagen may improve….
Collagen supplements have several purported benefits, particularly for your skin, muscles, and bones. This article discusses whether collagen…. Collagen is the most abundant protein in your body, while gelatin is a degraded form of collagen.
This article reviews collagen and gelatin's main…. What you eat affects many aspects of health — including your skin. Here are 12 foods and beverages to add to your diet for better skin health. If you worry that vegetarian and vegan diets might lack sufficient protein, you're not alone.
This article lists 18 high protein plant foods you can…. Considering tanning nasal spray for that deep summer glow? Experts don't recommend it — this tanning option involves plenty of risk. Learn more here. These little seeds have just what you need to treat your curls right.
Here's how to use them. People use Rose of Jericho in traditional medicine around the world. This article uncovers the scientific evidence known so far about its benefits…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?
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: Collagen supplements| TRENDING NOW: | But aging, sun damage, smoking, and alcohol consumption all decrease collagen production. Collagen drinks and supplements often contain collagen from many different sources, such as fish, cattle, pigs, or chicken. Typically, they contain peptides, short chains of amino acids that help make up essential proteins in the body, including collagen itself and keratin. Hardly any evidence supports the use of collagen to enhance hair and nails. One small study of 25 people with brittle nails found that taking 2. However, this small study had no control group taking a placebo to compare with the group receiving collagen supplements. There haven't been any studies in humans examining the benefits of collagen supplementation for hair. Currently, no medical evidence supports marketing claims that collagen supplements or drinks can improve hair growth, shine, volume, and thickness. At this time, there isn't enough proof that taking collagen pills or consuming collagen drinks will make a difference in skin, hair, or nails. Our bodies cannot absorb collagen in its whole form. Human studies are lacking but some randomized controlled trials have found that collagen supplements improve skin elasticity. However, potential conflicts of interest exist in this area because most if not all of the research on collagen supplements are funded or partially funded by related industries that could benefit from a positive study result, or one or more of the study authors have ties to those industries. This makes it difficult to determine how effective collagen supplements truly are and if they are worth their often hefty price. A downside of collagen supplements is the unknown of what exactly it contains or if the supplement will do what the label promotes. There are also concerns of collagen supplements containing heavy metals. In the U. Another potential downside is that taking a collagen supplement can become an excuse to not practice healthy behaviors that can protect against collagen decline, such as getting enough sleep and stopping smoking. That said, the available research has not shown negative side effects in people given collagen supplements. There is a lack of research to show that eating collagen can directly benefit skin or joint health. When digested in the stomach, collagen is broken down into amino acids, which are then distributed wherever the body most needs protein. Still, many foods that support collagen production are generally recommended as part of a healthful eating plan. In reality, bone broth contains only small amounts of minerals naturally found in bone including calcium , magnesium , potassium , iron , phosphorus , sodium , and copper. The amount of protein , obtained from the gelatin, varies from grams per cup. There is some concern that bone broth contains toxic metals like lead. One small study found that bone broth made from chicken bones contained three times the lead as chicken broth made with the meat only. Therefore it is likely that the nutritional value of bone broths will vary widely. At this time, non-industry funded research on collagen supplements is lacking. Natural collagen production is supported through a healthy and balanced diet by eating enough protein foods , whole grains , fruits, and vegetables and reducing lifestyle risk factors. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? Collagen Supplementation Despite its abundance in our bodies, collagen has become a top-selling supplement purported to improve hair, skin, and nails—key components of the fountain of youth. What does the research say on collagen supplements? may vary. There will no longer be a perforated rip tie. The contents of the product remain unchanged and the product has not been opened. Collagen is the glue that holds everything together. As we age, production declines. Our products focus on wellness from within. Skip to Main Content. Shop Products. Shop by Benefit. Learn More. Active Lifestyle. Youthful Appearance. BEST SELLER. Our Best Seller: Shop Collagen Peptides. About Us. Our Story. Social and Environmental Responsibility. Collagen |
| Considering collagen drinks and supplements? | The market is full of collagen products, but they are not regulated like drugs. How Are Weight Loss and Hair Loss Related? The types of collagen found in supplements vary — some contain one or two types, while others contain up to five. This type of collagen is easier for your body to absorb and use. Current medical research and opinion. |
| Do collagen supplements work? | Beyond skin, some studies have linked collagen supplements with improvements in joint mobility and knee and joint pain for athletes and people with osteoarthritis. Research is ongoing to tease apart the details. There are other ways to reap the potential benefits of collagen without supplements, experts say. Plenty of foods contain collagen, including meat, chicken, fish, eggs, and bone broth. Zumpano also recommends consuming vitamin C, copper, zinc, and the amino acids proline and glycine to supplement collagen production. Retinoids, ingredients in many anti-aging skin creams, work by increasing collagen production, Kenkare adds. Copyright © National Geographic Society Copyright © National Geographic Partners, LLC. All rights reserved. Science Mind, Body, Wonder. Do collagen supplements really work? With age, our bodies produce less collagen. As collagen levels decline the skin sags and becomes wrinkled. A variety of factors can accelerate that process including smoking, UV light exposure, and alcohol and high sugar consumption; all lower collagen production and make the protein weaker, leading to more wrinkles. Numerous companies are marketing collagen supplements with claims of health benefits such as improvements to skin elasticity and hydration. However, evidence is still lacking. Where does collagen come from and what does it do? What happens to collagen as you age? What are collagen supplements? What is the evidence that these supplements work? Food and Drug Administration in the regulation of collagen supplements. Share Tweet Email. Read This Next Are vitamin C supplements overrated? Science Are vitamin C supplements overrated? During cold and flu season, plenty of us load up on pills, powders, and gummies to keep the sniffles at bay. But is it worth it—and can you overdo it? Snail mucus is a skin care phenomenon—but does it really work? Animals Snail mucus is a skin care phenomenon—but does it really work? Commonly used to repair damaged skin, products containing snail mucus go back much further than the social media era—and may have potential beyond cosmetics. Kombucha and nootropics are all the rage. Do they work? Science Kombucha and nootropics are all the rage. We asked food science and nutrition experts to weigh in. Your detox might do more harm than good to your body. What you eat affects many aspects of health — including your skin. Here are 12 foods and beverages to add to your diet for better skin health. If you worry that vegetarian and vegan diets might lack sufficient protein, you're not alone. This article lists 18 high protein plant foods you can…. Considering tanning nasal spray for that deep summer glow? Experts don't recommend it — this tanning option involves plenty of risk. Learn more here. These little seeds have just what you need to treat your curls right. Here's how to use them. People use Rose of Jericho in traditional medicine around the world. This article uncovers the scientific evidence known so far about its benefits…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Skin Care. Nutrition Evidence Based What Is Collagen, and What Is It Good For? Medically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP — By Jillian Kubala, MS, RD — Updated on December 5, What it is and uses Collagen loss Food sources Benefits of supplements Side effects of supplements Preventing loss FAQ Bottom line. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? What is collagen and why is it important? What causes collagen loss? What foods are rich in collagen? What are the benefits of taking collagen? What are the side effects of taking collagen? How to prevent collagen loss. Frequently asked questions. The bottom line. Just one thing Try this today: Help yourself to an extra serving of fruit or veggies. How we reviewed this article: History. Dec 5, Written By Jillian Kubala MS, RD. Aug 2, Written By Jillian Kubala MS, RD. Share this article. Read this next. By Lizzie Streit, MS, RDN, LD. Do Collagen Supplements Work? Should You Choose Collagen or Gelatin? By Ariane Lang, BSc, MBA. The 12 Best Foods for Healthy Skin. Why Do We Get Old? Medically reviewed by Lauren Castiello, MS, AGNP-C. Resources Cooperman T. Are There Side Effects From Collagen Supplements? April 23, Harvard T. Chan School of Public Health. May Cleveland Clinic. May 23, Choi FD et al. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of Drugs in Dermatology. January Zdzieblik D et al. Improvement of Activity-Related Knee Joint Discomfort Following Supplementation of Specific Collagen Peptides. Applied Physiology, Nutrition, and Metabolism. June van Haaften WT et al. Alimentary Pharmacology and Therapeutics. Koutroubakis IE et al. Serum Laminin and Collagen IV in Inflammatory Bowel Disease. Journal of Clinical Pathology. November Tomosugi N et al. Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. Journal of Atherosclerosis and Thrombosis. May 1, Mayo Clinic. June 1, What Women Need to Know. König D et al. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women — a Randomized Controlled Study. León-López A et al. Hydrolyzed Collagen — Sources and Applications. Bakilan F et al. Effects of Native Type II Collagen Treatment on Knee Osteoarthritis: A Randomized Controlled Trial. The Eurasian Journal of Medicine. |
| Health Benefits of Collagen Supplements | Popular Topics. Hydrolyzed vs. Medical hypotheses. The nutrient is needed to support your body in building muscle — lean tissue that is more metabolically active than fat meaning it leads to faster metabolism, according to the Mayo Clinic. And that could also mean you'll run out of collagen more quickly. However, potential conflicts of interest exist in this area because most if not all of the research on collagen supplements are funded or partially funded by related industries that could benefit from a positive study result, or one or more of the study authors have ties to those industries. |
| 12 Best Collagen Supplements for Healthier Skin and Hair, According to Dermatologists | Chat with an Expert. Size 9. Packaging Options. Whole30 Approved. Paleo Friendly. No Artificial Sweeteners. Made With You In Mind: Certified Kosher. You May Also Like BEST SELLER. ON SALE. Collagen Peptides. Shop Now. Marine Collagen. Matcha Collagen. Lemon Collagen Peptides. Raise Your Collagen IQ Welcome To VitalVersity. Read more. TRENDING NOW:. Why Collagen? In a week study of 27 elderly men with age-related muscle mass loss, those who took 15 grams of collagen daily and exercised gained more muscle mass and strength than those who didn't. Another week study of 57 young men found those who took 15 grams of collagen per day — and completed resistance training three times a week — had improved body composition. However, overall, the placebo and collagen groups had similar strength results. Currently studies are small and we do not yet know the long-term effects. Collagen protein supplements also aren't likely to beat out whey protein to help your muscle gains. This is because whey protein has more amino acids that help muscle building than collagen. Some evidence suggests that collagen peptide supplements may decrease the risk of cardiovascular disease CVD. Though, research is limited. One review published in found that college peptide supplements helped reduce LDL "bad" cholesterol and systolic blood pressure, both of which impact CVD risk. More research is needed on whether consuming collagen improves gut health. One study published in found that collagen peptide supplements may improve mild gastrointestinal GI symptoms, like bloating. In an eight-week study, researchers looked at the impacts of a gram collagen peptide supplement among 14 people. The researchers found that nearly all of the people reported reduced GI symptoms. However, research all points to collagen supplementing helping people who experience bone density loss, muscle loss, and skin aging effects. People who will most likely benefit from taking a collagen supplement include:. Collagen makes up the majority of the protein in your body. Researchers have found 28 types of collagen, but type I collagen — the kind in your connective tissue — is the most prominent. Other types of collagen in your body include:. The type of collagen found in your supplement will also vary. Some may contain one, two, or a handful of different collagens. You can also increase your collagen intake by eating foods that contain animal connective tissue such as:. Your body also synthesizes collagen from amino acids, which can be found in non-animal sources such as quinoa, mushrooms, cottage cheese, legumes, and beans. Our team of registered dietitians research and review supplements rigorously , evaluating several criteria, including safety, efficacy, dosage, quality of ingredients, and internal and third-party testing. Additionally, we test collagen powders in our lab for taste, texture, smell, and how well they dissolve. We have our full list of collagen recommendations here, but these are two of our top picks. This single-ingredient collagen powder is NSF Certified for Sport and contains types I and III collagen, with 18 grams of protein per serving. This NSF Certified for Sport collagen powder has a delicious lemonade-like flavor. It contains stevia for sweetness with no added sugar , natural lemon flavors, and 18 grams of protein per serving from primarily type I collagen. Limited human studies support the benefits of taking a collagen supplement. However, collagen supplements likely work in terms of helping boost collagen in the skin, bones, and muscles. Studies have also found taking a collagen supplement is generally safe, and few people have adverse reactions. However, some folks have reported side effects, like:. If you follow a plant-based diet or have food allergies to fish, shellfish, or eggs you will also want to avoid standard collagen supplements. This is because most collagen supplements are made from animal products. However, vegan collagen supplements made from modified yeast and bacteria are available. The name is a bit of a misnomer since vegan collagen doesn't actually contain collagen. Instead, these products contain amino acids that make up collagen and collagen-supporting vitamins, like Vitamin C, that tell your body how to make more collagen. It's important to remember that dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. When possible, speak with your healthcare provider or pharmacist before starting any supplements. Collagen is a protein found in bones, skin, tendons, ligaments, and muscles. Mainly collagen helps give your skin elasticity, strengthens bones, and maintains muscle fibers. It also helps your cells function to aid wound healing and immune system defenses. You can get more collagen from eating a variety of protein sources, such as meat, fish, eggs, dairy, and plant-based proteins. Taking a collagen supplement can also help you boost your collagen, which may be better absorbed. Research shows collagen supplements may help folks rehydrate and plump skin, improve bone density, and increase muscle mass. However, research is mostly limited to aging populations. It's also not well understood if proactively taking collagen supplements gives everyone the same benefits. But since collagen supplements typically don't give people adverse side effects, trying a collagen supplement that doesn't work is likely just bad for your wallet. Nezwek TA, Varacallo M. Physiology, connective tissue. In: StatPearls. StatPearls Publishing; Shin JW, Kwon SH, Choi JY, et al. Molecular mechanisms of dermal aging and antiaging approaches. Int J Mol Sci. Coppola D, Oliviero M, Vitale GA, et al. Marine collagen from alternative and sustainable sources: Extraction, processing and applications. Health Conditions Health Products Discover Tools Connect. What to know about collagen supplements. Medically reviewed by Alan Carter, Pharm. What are they? Skin health Joint health Muscle mass Bone loss prevention Heart health Other benefits Types and how to use Side effects Vegans and vegetarians Summary. How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? What are they, do they work, and how? Share on Pinterest People can increase their intake of collagen by taking supplements. Better skin health. Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Improved joint health. Increased muscle mass. Prevents bone loss. Supports heart health. Other potential benefits. Share on Pinterest Collagen supplements may be beneficial for nail growth. Types and how to use them. Side effects. Share on Pinterest Collagen supplements may cause mild digestive side effects. Are they suitable for vegans and vegetarians? How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it. How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. Related Coverage. Which foods boost collagen production? Medically reviewed by Kathy Warwick, RD, LD. Collagen vs. |
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