If you’ve ever typed into Google, “how to reduce fine lines and wrinkles” (it’s okay, we all have!), collagen probably comes up in the search results. Known for its ability to protect against skin aging, many people look for collagen as an ingredient in products and supplements. While it’s true collagen is good for skin health, there’s much more to this powerful protein.
What is collagen?
Collagen is a protein that serves an important purpose in the body. It gives structure to our skin, joints and bones. Making up 75 percent of skin’s support structure, collagen is considered one of the body’s main building blocks. “To put it simply, collagen is quite literally the glue that holds our bodies together—everything from our joints, bones, ligaments and tendons all the way down to the cellular level, while also supporting health in a variety of other ways, depending on the type or types of collagen,” says Dr. Josh Axe, DNM, CNS, DC and founder of Ancient Nutrition. Collagen contains three amino acids: glycine, proline, and hydroxyproline. When your body makes collagen, it combines these amino acids—nutrients which come from foods high in protein. Foods that are rich in collagen include bone broth, chicken skin and pork skin. Consuming collagen is scientifically-proven to boost your skin health and reduce joint pain.
How do collagen supplements work?
“When we eat animal products, our digestive enzymes break down the collagen into individual proteins,” says Dr. Alexis Parcells, board-certified plastic surgeon and skincare specialist. “Most collagen supplements contain hydrolyzed collagen (or collagen that has already been broken down) from animals, which makes it easier for our body to absorb.”
What are the benefits of collagen supplements?
Collagen has become a buzzword in the supplement community. And the reason collagen supplements are so popular is because they offer benefits from head to toe (literally). Specifically, collagen helps with skin hydration and elasticity, strengthening the hair and nails, improving the gut and gut lining, and also keeps our bones strong. Also, “it’s easy to use and incorporate into your daily routine - you can stir collagen powder into your morning beverage whether it’s coffee, matcha or a smoothie, or take it as a capsule or lozenge,” says Lily Kunin, Certified health coach, co-founder at Clean Market and Founder of Clean Food Dirty City. “When taken as a broth or powder, collagen can have a significant amount of protein and also provide gut-healing benefits to improve digestion and help the body better absorb protein.” While collagen levels decline with age, you can take steps to slow down the process. “When collagen supplies dip, however, then we could be affected—and it doesn’t take much for collagen levels to naturally begin to diminish,” Dr. Axe explains. “After a person reaches his or her late 20s or so, collagen production naturally begins to slow—and can slow significantly in the decades following that. That’s why collagen (and maintaining collagen levels) is incredibly important to a person’s health.” However, since most modern diets don’t contain collagen, collagen supplementation is the best way to increase your collagen intake and reap the benefits. “Collagen molecules are too large and cannot be absorbed by applying to the skin topically therefore the collagen must be encapsulated into a delivery system in order to make it effective,” Dr. Michele Green, MD, cosmetic dermatologist, explains.
Are there downsides to collagen supplements?
For most people, there aren’t any downsides. “Taking collagen supplements daily is likely safe for most people,” Registered dietitian Mia Syn, MS, RDN. “It is important to read the label of your supplement if you have a food allergy since food sources of collagen include common food allergens including fish and eggs. Other potential side effects of taking collagen supplements may include upset stomach or a bad taste in the mouth.” While collagen supplements are generally safe, it’s important to choose carefully, since not all supplements are created equally.
Best Collagen Supplements
Before choosing a collagen supplement, be sure to do your homework. “When choosing a collagen powder or any other dietary supplement, I believe you should look for a reputable brand that is known for its quality products and ingredients,” says Dr. Axe. “By the same token, you should avoid products that are made by unreputable brands and those that don’t create their products with high-quality ingredients from high-quality sources.”
Sparkle Skin Boost Plus
Made with vertisol collagen, it’s clinically proven to boost the skin’s collagen levels. It also has no added sugar. “I like the unflavored powder since it is easy to add to meals and recipes,” Syn explains. Check out the Sparkle Wellness Skin Boost Plus powder here.
Ancient Nutrition Multi Collagen Protein
Recommended by Dr. Axe, this supplement offers 5 types of collagen from 4 food sources, including fermented eggshell membrane collagen backed by human clinical studies. This supplement is good for the skin, hair, nails, joints and improved exercise recovery. Check out Ancient Nutrition Multi Collagen Protein here.
Kindroot Glow
If you’re a fan of lozenges, Kindroot’s adaptogens can give you a collagen boost. “Kindroot Glow provides a marine collagen that helps quench thirsty skin in a delicious and convenient format that is easy to incorporate throughout the day and on-the-go,” says Kunin. “It is a great way to enjoy a sweet treat while getting active ingredients or to supplement other powders or capsules.” Check out the Kindroot Glow Collagen Powder here.
Further Foods Collagen
Mackenzie Burgess, Colorado-based registered dietitian nutritionist and recipe developer at Cheerful Choices, loves this collagen powder since the source is grass-fed, Paleo and Keto friendly and sugar-free. Check out Further Foods Collagen Peptides here.
Bulletproof Collagen Protein
With amino acids that improve skin, bone and joint health, this collagen powder is grass-fed, unflavored and makes a great addition to your coffee and smoothies. Recommended by Kunin, the Bulletproof Collagen Protein Powder is a great supplement to incorporate into your morning routine. Check out Bulletproof Collagen Protein here.
Forest Leaf Advanced Collagen
Known for its anti-aging and joint health benefits, this supplement promotes youthful skin while also helping soothe aches and pains and increase mobility. “If you prefer to take collagen in capsule form then Forest Leaf is a good option which also contains vitamin C a powerful antioxidant that supports the body’s collagen production,” says Syn. Check out Forest Leaf Advanced Collagen here.
Zint Collagen
Burgess recommends this collagen powder if you’re on a budget. It’s affordable and high quality: Paleo-friendly, Keto-certified, and grass-fed hydrolyzed. Check out Zint Collagen here.
Vital Proteins Collagen Peptides
With hyaluronic acid and vitamin C, you’re hydrating from the inside out with this product! And they offer collagen in a variety of forms, so you can choose the one that’s right for you. “They offer unique and delicious ways to incorporate collagen other than powders and capsules, with their collagen creamer, collagen waters and collagen bars,” Syn explains. Check out Vital Proteins Collagen Peptides here. Naked Nutrition Collagen Peptides Protein Powder While this supplement is on the expensive side, it’s grass-fed and very high quality, Burgess explains. There’s only one ingredient: Bovine hide collagen peptides sourced from pasture-raised cows. No additives or artificial sweeteners. Check out Naked Nutrition Collagen Peptides Protein Powder here.
One Ocean Marine Collagen
Recommended by Kunin, this capsule is sourced from deep water fish. The fish collagen is combined with vitamins, nutrients and essential fatty acids to support a glowing complexion. Check out One Ocean Marine Collagen here.
Don’t forget that prevention is the best medicine
While supplements can improve overall health, they shouldn’t take the place of prevention. “A healthy diet high in antioxidants and SPF 30+ protection against UV rays are essential in preventing the breakdown of collagen and maintaining our natural supply,” Dr. Parcells explains. “Likewise, cleansing your face twice a day will decrease the number of air pollutants and toxins on your skin surface which is known to accelerate the rate of collagen breakdown.” Dr. Alejandro Junger, MD, cardiologist, founder and Medical Director of the Clean Program and bestselling author of Clean, agrees. Diet is very important, as supplements are not an adequate replacement for a healthy, plant-centered diet. “Encourage your body’s natural production of collagen by eating collagen-building foods such as citrus fruits, garlic, avocados, dark leafy greens, flax seeds and carrots as well as bone broth, and gelatin,” says Dr. Junger. “Beautiful skin is a result of good nutrition and adequate detoxification. A healthy digestive process is key to keep the body’s detoxification modes functioning well and strong, which contributes to healthy and youthful skin.” Next, read the 30 anti-aging foods you should be incorporating in your diet.
Sources
Journal of Drugs in Dermatology: “Oral Collagen Supplementation: A Systematic Review of Dermatological Applications”Journal of Cosmetic Dermatology: “The Effect of Oral Collagen Peptide Supplementation on Skin Moisture and the Dermal Collagen Network: Evidence from an Ex Vivo Model and Randomized, Placebo-Controlled Clinical Trials”Current Medical Research and Opinion: “Collagen Hydrolysate for the Treatment of Osteoarthritis and Other Joint Disorders: A Review of the Literature” Alexis Parcells, board-certified plastic surgeon and skin care specialistLily Kunin, Certified Health Coach, Co-Founder at Clean Market and Founder of Clean Food Dirty City Josh Axe, D.N.M., C.N.S, D.C., founder of Ancient Nutrition, DrAxe.com and author of the new, best-selling bookAncient Remedies Michele Green, cosmetic dermatologistMia Syn, MS, RDNMackenzie Burgess, Colorado-based registered dietitian nutritionist and recipe developer at Cheerful Choices Alejandro Junger, MD, cardiologist, founder and Medical Director of the Clean Program and bestselling author of Clean
