Youth is fleeting, which is why there are so many products out there promising to help us to turn back time.
Collagen has become a buzzword in the world of beauty and wellness in recent years. But what is it and, most importantly, does it work?
Collagen is a structural protein found in the connective tissue, skin, tendons, bones, and cartilage of our bodies, according to Healthline. Along with enabling various cellular processes, it strengthens our tissues and makes them more elastic.
Yet as we age, our bodies naturally produce less collagen, leading to weaker joints, muscles, and dry, wrinkled skin.
Other lifestyle factors could play a role, as Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, told USA Today. Not exercising or sleeping enough, smoking or drinking heavily, or not taking precautions when out in the sun can all hinder collagen production.
Less collagen in the body may result in sagging skin, wrinkles, and joint pain. In response to this, numerous collagen creams and supplements have been formulated and advertised as age-defying products.
“Collagen supplements usually contain various forms of collagen, amino acids, peptides and additional nutrients like vitamin C and biotin,” Naidoo told USA Today.
Whether collagen supplements actually work is still a subject of debate among experts.
Several studies have indicated that they could potentially enhance the appearance of the skin, reverse bone loss, and improve joint mobility.
Nonetheless, it is important to note that not all collagen products are equally effective.
Dermatologists have raised doubts about the efficacy of “collagen-rich” serums and skin creams. This is because collagen fibers are too large to permeate the skin and get to the deeper layers where collagen would be.
As Dr. Jeannette Graf from Mount Sinai told Byrdie, topical collagen creams aren’t a total loss since they would help to moisturize the skin and smoothen out fine lines. But it is unlikely they would yield the results many might be hoping for.
On the other hand, oral collagen supplements are generally thought to be more efficiently assimilated by the body. This is especially true of hydrolyzed collagen, which has been enzymatically broken down into smaller peptides.
Although the U.S. Food and Drug Administration does not regulate health supplements, experts point to a daily dose of hydrolyzed collagen ranging between 2.5 and 15 grams as safe.
There are also very few negative side effects reported from taking collagen supplements. As Graf explained to beauty and style publication Byrdie, the body will expel whatever it doesn’t absorb.
Nonetheless, it is important to be wary of whatever else your collagen supplements might contain.
It is also worth noting that collagen supplements can be expensive. The best collagen products identified by Forbes for 2023 were priced between $22 and $60.
As Naidoo told USA Today, eating a healthy diet of protein-rich foods might produce the same results at a lower cost.
Certain foods are also rich in collagen, such as bone broth, fish skin, and chicken, while others contain amino acids that can trigger collagen production, such as eggs, dairy products, and beans.
In addition, since vitamin C is required to synthesize collagen, eating citrus fruits is also recommended.
Whatever route you decide to take in pursuit of eternal youth, the bottom line on collagen products is that “the evidence for any benefits has been mixed,” Walter Willett, professor of epidemiology and nutrition at Harvard T. H. Chan School of Public Health, told USA Today.