You can find collagen-based powders, fluids, candies, or pills at any health store or browse through social media and discover that they boast great skin, nails that feel strong, and hair that is healthy.
These collagen supplements have gained popularity with both bloggers and celebrities as one of the biggest wellness and beauty fads of late. However, do they work, or are they another overpriced product that people find on the internet?
To answer this question, adult professionals have a slightly longer answer than just saying yes or no.
Although some studies have shown that collagen supplements improve the moisture content and ability of our skin to stretch/elasticity, experts still suggest that simply taking supplements will not replace a balanced diet and lifestyle or complete skin care products.
Here’s what some medical professionals and the best level of evidence available right now state regarding collagen supplements?
What Is Collagen?
Collagen is a structural protein found throughout the body. In particular, it is found in
- Skin
- Hair
- Nails
- Bones
- Joints
- Muscles
While the body produces collagen naturally, the ability to produce this protein decreases as we continue to age.
Several other factors can negatively impact collagen within our bodies:
- Aging
- Smoking
- Too much sun
- Not enough sleep
- Stress
- Bad eating habits
As we continue to age, the above reasons also continue to decrease levels of collagen, therefore making collagen products popular conversation points when it comes to improving your skin, hair, and nails.
What Do Collagen Supplements Usually Contain?
The most common components of collagen supplements include:
- Collagen peptides
- Hydrolyzed collagen
- Marine collagen
- Bovine collagen
These are broken-down forms of collagen to promote optimal absorption.
Additional ingredients in some collagen supplements may include:
- Vitamin C
- Biotin
- Zinc
- Hyaluronic acid
All of these ingredients are considered to be beneficial to the skin and hair.
Will My Skin Improve with Collagen Supplements?
Some studies indicate that collagen supplementation may provide the following benefits to the skin:
- Moisture
- Elasticity
- Smooth texture
- Reduction of fine lines
However, the results of collagen supplementation may vary significantly among individuals.
Dr. Subita Alagh, Medical Expert at TATA 1mg, “Collagen supplementation may provide skin moisture and elasticity for some individuals, but it is not a miracle product. Other contributing factors to skin health include sleep, nutrition, hydration, stress levels, and sun exposure.”
Many physicians agree that although some individuals do respond to collagen supplementation by improving their appearance, good skin and a healthy lifestyle also contribute significantly to overall appearance.
Will Collagen Help My Hair Grow?
Many people take collagen supplements in hopes of having thicker or healthier hair. Although some amino acids in collagen are required for developing keratin (the primary structural component of hair), scientific studies do not show a direct correlation between collagen supplementation and rapid hair growth.
Dr. Subita adds that, “The health of your hair depends on several factors, including genetics, hormones, the amount of iron in the blood, how much protein you are taking in, how much stress you are under, and the health of your scalp. Collagen will not solve your hair problems if there are already other underlying issues.”
Can Collagen Strengthen Nails?
Studies indicate that collagen supplementation may increase the strength of nails and decrease the brittleness of nails in certain individuals. However, there remains a lack of consistent empirical support for this statement.
Brittle nails may also be attributable to a variety of causes, including:
- Nutritional deficits
- Repeated exposure to water
- Low levels of iron
- Thyroid issues
- Lifestyle practices
Consequently, while collagen supplementation may benefit some individuals, it does not represent a one-size-fits-all approach and may not be suitable for every consumer.
Why Are Collagen Supplements So Popular?
One of the driving forces behind the increased use of collagen supplements is the emergence of the health and wellness movement and the rapidly changing perceptions related to healthy aging.
There are specific consumer needs that supplements containing collagen function to support. These include:
- To promote beauty.
- To reduce the signs of aging.
- To support skin health.
- To help skin heal and regenerate.
Because there has been a significant increase in exposure to collagen products via social media and celebrity endorsements, many consumers are eager to try them. However, physicians remind us that we should not expect to see immediate results, as it may take many weeks or months before we experience any visible or significant change from the use of collagen supplements.
Are There Foods That Could Help Increase Collagen Production Within Your Body?
Yes. Your doctor must advise you to focus on overall nutrition before using collagen supplements. Certain nutrient-rich foods that are associated with increased production of collagen are:
- Foods rich in protein
- Citrus fruits
- Berries
- Nuts and seeds
- Eggs
- Fish
- Bone broth
- Leafy greens
The most critical part of this process is that you get adequate vitamin C within your body to support your body’s ability to create collagen.
Is It Safe to Take Collagen Supplements?
When taken as directed, collagen supplements are considered to be safe for use by most healthy adults. However, some side effects have been reported, including:
- Bloating
- Digestive discomfort
- Allergic reactions
Who Can Benefit from Collagen Supplements?
If you are exhibiting some aging, wish to receive nutritional benefits for your body, want an extra boost to your beauty regimen, or prefer the convenience of being supplemented with nutrients, you might want to consider trying a collagen supplement.
Collagen supplements provide the greatest benefit in conjunction with:
- A balanced diet
- Enough sleep
- Adequately hydrated
- Regularly exercising
- Stress management
- Protecting skin from UV damage
Supplements cannot replace overall good health and healthy lifestyle habits.
Should You Talk to Your Doctor About Them?
In general, doctors will provide a balanced response to collagen supplements. Many experts believe that there may be some supportive benefits of collagen supplements for hydration and elasticity of the skin, but experts say the results are generally very limited.
Final Takeaway
Collagen supplements are known to help improve one’s skin via increased water retention, elasticity, and overall health, but should not be used as an overnight miracle. Recent research supports this claim by showing that collagen supplements can provide gradual results when combined with an overall healthy diet and lifestyle.
If a person decides to use collagen supplements, his/her healthcare provider will recommend that he/she focus on:
- Getting enough protein
- Staying hydrated
- Getting enough rest
- Protecting the skin from harmful rays
- Managing daily stress levels
- Eating a variety of foods from each food group.
Since many factors play a role in determining how healthy your hair, skin, and nails are, a single supplement is unlikely to have a significant impact on how healthy they are.
FAQs
- What is collagen?
Collagen is a group of proteins that provide your body’s structural support.
- Are there any benefits from collagen supplementation?
Research indicates that supplementation may help improve the moisture and flexibility of skin; however, there can be variability between people.
- Can collagen help with hair growth?
Evidence supporting an effect of collagen on hair is limited. Many factors contribute to hair health, beyond collagen alone.
- Can I safely take collagen every day?
Most people can safely take collagen daily, but you should consult with your healthcare provider about any new supplements before starting.
- How long does it take for collagen to work?
With regular use of collagen supplements, you will begin to see noticeable results anywhere between a few weeks and several months.
- What foods contain large amounts of the nutrients that help build collagen?
Foods commonly reported to have a lot of high-quality nutrients that support the production of collagen include: meat and fish, vegetables like spinach or swiss chard, fruits such as oranges and strawberries, eggs, and protein-rich foods like nuts and seeds.
- Can someone who follows a vegetarian diet use collagen supplements?
Some collagen supplements are derived from animals; however, there are also many vegan alternatives to collagen support.
- Do collagen supplements replace skincare products?
Collagen supplements cannot be used as a substitute for a traditional skincare system. Proper hydration, adequate sleep, and a nutritious diet are all crucial elements for maintaining the appearance of healthy skin, along with supplementation.
(The article is written by Deepa Sarkar, Senior Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)