The Collagen Buzz: Debunking Myths and Discovering Benefits
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In our youth-obsessed culture, there’s a tremendous buzz around collagen drinks and supplements, with celebrities and influencers raving about miraculous benefits for skin, joints, hair and nails. Because the collagen in our bodies is an essential component of all these tissues, it seems to make sense that collagen supplements could produce younger skin, ease the pain of aging joints and give an overall youthful glow.
Collagen is a protein responsible for healthy joints and skin elasticity. It's an essential component of our body’s bones, muscles and blood, making up three-quarters of our skin and one-third of all protein in our body.
As we age, our stores of collagen break down, and our bodies make less, leading to more fragile bones and thinner and less elastic skin. Because we lose collagen as we age, collagen supplements are becoming more popular as part of an anti-aging beauty regimen. Here are some truths—and some frequent misconceptions—surrounding collagen.
Myth: Collagen Supplements Can Target Skin, Hair, or Joints
Your digestive system breaks down all collagen supplements into amino acids, which it uses to form new proteins. The process is the same, so no matter what the label on the supplement says, benefits can’t be targeted to certain areas like skin, hair or joints.
Myth: Marine Collagen Is Superior to Other Forms
As long as the collagen supplement is high quality, there’s no proven difference in its efficacy. And, there is no natural vegan source of collagen, so beware of supplements touting this feature.
Myth: Collagen Creams Can Plump up Your Skin
Dr. Ohara Aivaz, a dermatologist writing for Cedars-Sinai Hospital in 2020, says, “Collagen is what keeps our skin from sagging, giving us that plump, youthful look. Topical treatments like retinol and tretinoin are scientifically proven to promote collagen formation. Additionally, antioxidants such as vitamin C can reverse the inflammation that causes damage to the collagen in your skin. People are likely to get more benefit from retinol or vitamin C skin care products than from a collagen-containing cream.”
Benefit: Smoother, More Elastic Skin
In a 2023 review of existing studies, Harvard Health, a publishing division of Harvard Medical School, concluded that drinking collagen supplements with certain peptides improved skin moisture, elasticity, wrinkles and roughness.
Writing for the Washington Post in January, 2024, Dr. Trisha Pasricha noted, “several studies on collagen supplementation point to increased elasticity and improvement in wrinkles in skin.” In 2023, the National Institute of Health reviewed existing studies and found, “Hydrolyzed collagen supplementation can improve skin hydration and elasticity. In addition, the long-term use of collagen yields more favorable effects on skin hydration and elasticity than the short-term use of collagen.”
Possible Benefit: Less Osteoarthritis Pain
Some research has found that taking daily collagen powder could help make bones denser, slowing the aging process that makes them brittle and helping the body produce new bone. For people with knee osteoarthritis, collagen supplements taken over 3-5 months might act as a mild pain reliever and improve joint function.
Tips for Choosing a Collagen Supplement
The Mayo Clinic has these suggestions:
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Review the list of ingredients and the protein profile. Avoid supplements with too many additives or fillers.
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Choose a supplement that uses Good Manufacturing Practice (GMP) in the USA. This stamp verifies that the supplement was made using safe, sanitary and truthful manufacturing techniques. It guarantees that your supplement is free from harmful ingredients such as metals, solvents, toxic ingredients and banned substances.
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Consult your doctor. People who have medical conditions that require them to limit protein should not consume collagen supplements or drinks.
How to Protect Your Natural Collagen for Healthy Skin
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Wear sunscreen daily to protect your skin from damaging ultraviolet light.
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Eat foods high in antioxidants, like fruits and vegetables, to prevent collagen breakdown.
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Avoid smoking and pollution, both of which slow collagen production and lead to premature skin aging.
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Get your beauty sleep. Studies have found that sleep deprivation causes inflammatory changes that may damage collagen integrity.
