What is collagen

As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles 4. However, several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness 5 , 6 , 7 , 8.

In one study, women who took a supplement containing 2. Another study found that women who drank a beverage mixed with a collagen supplement daily for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth compared with a control group 6.

The wrinkle-reducing effects of collagen supplements have been attributed to their ability to stimulate your body to produce collagen on its own 4 , 5. Additionally, taking collagen supplements may promote the production of other proteins that help structure your skin, including elastin and fibrillin 4 , 5. There are also many anecdotal claims that collagen supplements help prevent acne and other skin conditions, but these are not supported by scientific evidence.

You can buy collagen supplements online. Taking supplements that contain collagen may help slow the aging of your skin. However, stronger evidence is needed from studies examining the effects of collagen on its own. Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints.

As the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders such as osteoarthritis increases 9. Some studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis and reduce joint pain overall 2 , 9.

In one study, 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant decrease in joint pain while walking and at rest, compared with a group that did not take it In another study, adults took 2 grams of collagen daily for 70 days. Those who took collagen had a significant reduction in joint pain and were better able to engage in physical activity than those who did not take it Researchers have theorized that supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen.

They have suggested this may lead to lower inflammation, better support of your joints, and reduced pain If you want to try taking a collagen supplement for its potential pain-relieving effects, studies suggest you should start with a daily dosage of 8—12 grams 9 , Taking collagen supplements has been shown to reduce inflammation and stimulate collagen synthesis in the body.

This may help promote pain relief among people with joint disorders like osteoarthritis. Your bones are made mostly of collagen, which gives them structure and helps keep them strong Just as the collagen in your body deteriorates as you age, so does bone mass.

This may lead to conditions like osteoporosis, which is characterized by low bone density and linked to a higher risk of bone fractures 14 , Studies have shown that taking collagen supplements may have certain effects in the body that help inhibit the bone breakdown that leads to osteoporosis 9 , In one study, women took either a calcium supplement combined with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months.

By the end of the study, the women taking the calcium and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those taking only the calcium Do collagen supplements work?

What about collagen creams? Protecting your natural collagen for healthy skin. Ultraviolet light from the sun breaks down collagen, so it's important to wear sunscreen daily. Tags: Expert Advice. Food and Nutrition. Popular Categories. Popular Topics. When collagen begins to degrade in the skin and levels of it drop in the body, you may notice wrinkles, stiffer tendons and ligaments, weaker muscles, joint pain, and even GI problems, according to the Cleveland Clinic.

Within the skin, taking up to 10 grams g of collagen peptides per day can help improve skin elasticity, hydration, and collagen density. When it comes to joint pain, a study published in January in the journal Applied Physiology, Nutrition, and Metabolism had young adult athletes with knee pain take 5 g of collagen peptides daily for 12 weeks.

Compared with a placebo group, the collagen-supplemented group experienced less joint pain during exercise, perhaps because the proteins spurred repair of microinjuries in cartilage, and reduced the inflammation that contributes to discomfort. One of the more surprising benefits may be for your cardiovascular health. According to a small study on healthy adults published in the Journal of Atherosclerosis and Thrombosis in May , participants who consumed a collagen tripeptide for six months had an improvement in cholesterol and arterial stiffness, suggesting that collagen may help reduce the risk of coronary artery disease.

Learn More About the Benefits of Collagen. She recommends using topicals that enhance collagen production to help replenish collagen stores. One is retinoids or retinols , often formulated in anti-aging creams and serums. A study published in the Journal of Cosmetic Dermatology in March found that retinoic acid and retinol stimulate collagen synthesis in the skin. There are several treatments, performed in-office at the dermatologist, that help increase collagen.

These include lasers, radiofrequency, ultrasound , microneedling , and fillers, she says. Protein-rich foods will supply the amino acids your body needs to produce collagen. It also gets some help from other nutrients, like vitamin C , zinc , and copper, according to the Cleveland Clinic. Finally, wear a broad-spectrum sunscreen with at least SPF Your first line of defense is to protect the collagen you have, rather than trying to make up for bad sun protection habits later.

Practice self-care with skin massage. That means reducing alcohol consumption and stopping smoking. According to one reference, there are 28 types of collagen. Type 1 The major collagen found in the skin.

Also found in tendons, bones, ligaments, teeth, and certain connective tissues 2. Type 3 This type of collagen also makes up skin, as well as muscles and blood vessels. Collagen powders and capsules These have been trendy lately as an addition to coffee and smoothies.

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. Harvard T. The Nutrition Source Menu. Search for:. 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? Food containing collagen There are foods rich in collagen, specifically tough cuts of meat full of connective tissue like pot roast, brisket, and chuck steak.

However, a high intake of red meat is not recommended as part of a long-term healthy and environmentally sustainable diet. Collagen is also found in the bones and skin of fresh and saltwater fish. The process involves simmering animal bones in water and a small amount of vinegar to help dissolve the bone and release collagen and minerals anywhere from 4 to 24 hours.

However, the amount of amino acids will vary among batches depending on the types of bones used, how long they are cooked, and the amount of processing e.

Gelatin is a form of collagen made by boiling animal bones, cartilage, and skin for several hours and then allowing the liquid to cool and set. The breakdown of these connective tissues produces gelatin.