Collagen production tends to decrease with age, leading to wrinkles and other visible signs of aging. This happens because your body breaks down collagen faster than it can produce it.
Individuals looking to combat the signs of aging may benefit from taking oral collagen supplements, which studies have demonstrated can improve skin moisture and elasticity. Not everyone should, however.
What is collagen?
Collagen is a tough, fibrous protein found throughout the body that provides structure to tissues and joints and gives them strength, flexibility, and elasticity. As one of the building blocks for bones, tendons, ligaments, cell signaling pathways and tissue repair mechanisms it also plays a vital role in keeping skin suppleness upheld and helps maintain skin elasticity and suppleness. Produced naturally by cells known as fibroblasts; however due to aging or health conditions the body may become deficient in collagen levels over time requiring supplements or diet changes can restore levels to restore levels that this important protein.
There are various dietary supplements on the market containing collagen, such as capsules, powder, and drinks. They may be sold alone or combined with other ingredients like fish oil. Ultimately, however, eating a diet rich in proteins and vitamin C – essential components of producing healthy collagen production – would provide optimal results.
When taking collagen supplements, read the label carefully to make sure they do not contain ingredients you are sensitive to – this is particularly important for people with food allergies such as seafood, shellfish or eggs; or who follow a Kosher or Halal diet. Also consult your physician prior to beginning any new dietary supplement regimen (even natural ones like collagen); this way they can let you know of any interactions with existing medications or health concerns that could occur.
The body creates collagen and other proteins by combining amino acids – the building blocks of protein synthesis. Glycine, proline and hydroxyproline are especially vital components in the production of collagen (3).
Your body can get these amino acids through eating protein-rich foods such as meat, poultry, dairy products, whole grains, beans, nuts and seeds. Lysine is an amino acid essential for producing collagen; you can find it in fruits and vegetables as well as legumes, soy products and egg yolks.
There are various in-office treatments offered at dermatologist offices that can help boost collagen levels in the skin, such as lasers, radiofrequency, ultrasound and microneedling. Furthermore, topical creams and fillers may also increase collagen production in your body.
How do I get more collagen?
Collagen has become a buzzword in beauty products over time, from skin creams and pills to hair masks claiming that it can strengthen hair, nails and joints – but is this truly the answer to reclaiming youth?
Collagen is an abundant protein found in our connective tissues–the framework which connects all our muscles, bones, organs and nerves together–that plays an essential role in cell development and tissue repair. Furthermore, collagen helps keep digestive tract linings healthy as well as supporting blood vessel transmission of nutrients throughout our bodies.
Collagen is produced naturally by our bodies, but as we age its production decreases due to both internal and external factors (i.e. hormones, sun exposure) as well as simply natural aging itself. As a result, decreased collagen leads to sagging skin, wrinkles and joint pain – an unwelcome side-effect of getting older!
Our bodies can produce more collagen by eating a diet rich in protein-rich foods such as fish, poultry, whole grains and beans, with particular attention paid to foods containing amino acids like glycine and proline which are necessary for collagen synthesis. Furthermore, vitamin C, zinc and copper-containing foods may help promote this production as well.
Additionally, eating collagen-rich foods, there are various treatments offered at dermatologist offices that increase collagen production, such as lasers, radiofrequency, ultrasound and microneedling. While these methods may provide some temporary results in terms of reduced signs of aging, lifestyle modification is still more effective at combatting aging signs than any one method alone.
Collagen supplements come in many different forms, from gels and powders to capsules and powders. When selecting your collagen supplement, look for one made from fish such as sardines or salmon as they contain higher concentrations of collagen than other species. Read the label and follow all recommended dosages carefully as some supplements can be harmful when taken excessively or not used appropriately; additionally if taking any other medications it is wise to consult your physician first before adding an extra supplement into your routine.
What are the best sources of collagen?
While over-the-counter collagen supplements may provide some benefit to your body, eating an array of healthy food rich in collagen will likely provide the greatest advantage for its production by your own body. Collagen protein is naturally found in animal skin, bones and connective tissues as well as some plant foods like beans, berries, leafy greens and nuts; when consumed it breaks down into amino acids that help the body produce its own supply of collagen.
Studies published in Alternative Therapies in Health and Medicine recently revealed that middle-aged women who regularly consumed chicken cartilage (the meaty part of a bird’s leg) experienced improvements in fine lines, crow’s feet and skin elasticity.3 Salmon, mackerel and sardines consumed whole are great sources of collagen; fashion designer Victoria Beckham often consumes it due to its many health benefits – this includes its abundance of type II collagen which may improve joint health while relieving arthritis symptoms4.4
Beef, venison, and pork meats with skin on are also an excellent source of collagen for bones, tendons, and fibrous cartilage health.5 Egg whites also provide essential amino acids such as proline and glycine which contribute to collagen production.6
Vitamin C-rich citrus fruits and peppers provide essential vitamin C for collagen production. A diet rich in vitamin C-containing foods may reduce oxidative stress levels that crosslink collagen fibers, weakening its strength and flexibility.
Zinc, copper and selenium are essential to supporting collagen health. You can find these nutrients in beef, lamb, poultry; dark-green vegetables; pumpkin seeds; nuts; legumes and tofu.
Assuming collagen supplements are generally safe, it’s wise to check labels of supplements before purchasing one and make sure it does not contain ingredients that could trigger allergic reactions in you, such as seafood allergies. People who suffer from such allergies should contact healthcare providers before beginning collagen supplementation regimens. As some may interact with certain medications or interact with one another, always consult your physician first when starting new collagen-containing regimens.
Can I take collagen supplements?
Collagen can be found in foods like bone broth, meats and fish as well as over-the-counter dietary supplements in capsule form or powder form that you can add to food or drinks. While most studies on collagen supplements are small-scale studies and it remains unclear if they benefit people, collagen plays a vital role in skin elasticity, hydration and strength as well as being the building block for cartilage (covering joints to enable movement smoothly). You can increase collagen intake by eating foods rich in the amino acids proline, glycine and lysine such as meats poultry fish eggs dairy or nuts.
As people become less effective at producing collagen as they age, many turn to supplements as an attempt to maintain youth. Some brands of these supplements claim to reduce wrinkles, promote skin hydration and enhance nail and hair health; however, research indicates otherwise and claims often go overstated.
Most collagen supplements come from cow, pig, chicken or fish sources and lack FDA regulation; thus exposing consumers to heavy metals or other toxins. ConsumerLab, an independent organization which tests and reviews supplements, conducted extensive tests on several collagen products; most had only what was stated on their labels, however one contained toxic cadmium metal – another indication of unsafe supplement quality.
Large-scale trials are needed to ascertain whether collagen supplements can improve hair, skin and nail health as well as lower the risk of osteoarthritis and other chronic diseases. If you choose to take one of these supplements, make sure it has been independently tested by a doctor or registered dietitian nutritionist and recommended.
Instead of spending money on collagen supplements, try supplementing your diet with healthy proteins from various sources while getting sufficient rest, exercise, and sun protection. Making these changes may improve overall health by decreasing risks such as heart disease, cancer and other illnesses.
