Not simply the key to reverse-aging and disappearing wrinkles, collagen is now being consumed to enhance joint ache, sluggish bone loss, help in train restoration, and even boost muscle mass (1,2,3,4,5).
You may consider collagen because the important protein or “constructing block” of the physique (2). It’s present in bones, muscle mass, tendons, ligaments, blood vessels and even the liner of the digestive tract (2). It makes pores and skin elastic and stretchy and is used to bind and construct stronger bones (2).
Nevertheless, collagen naturally decreases as you become old, which might result in wrinkles, stiff muscle mass, arthritis, joint ache, and digestive points (2). Because of this, many individuals are actually turning to collagen-rich meals like bone broth and powdered dietary supplements in hopes of enhancing the damaging results of diminishing collagen.
Right here’s what’s essential to remember:
The Science
Some analysis has proven enhancements from consuming supplemental collagen for joint ache in athletes and lively adults, for osteoarthritis, improved pores and skin elasticity, pores and skin hydration, and for stronger nails (6,7,8,9). Nevertheless, it’s essential to notice this analysis remains to be within the early levels and research are restricted and infrequently inconsistent.
As with many trending merchandise, the closely marketed ‘well being’ claims and advantages on labels, advertisements, and web sites exceed the laborious proof, and there’s no official consensus within the scientific literature on the suitable each day dosage to eat.
A Nicely-Balanced Eating regimen is Necessary
To ensure that your physique to provide collagen most effectively, it’s essential to eat a balanced diet, wealthy in high-quality proteins and amino acids. That’s as a result of the physique makes collagen naturally by combining amino acids from quite a lot of protein-rich foods like beef, fish, beans, hen and eggs. The physique additionally wants vitamin C (present in citrus, purple peppers, tomatoes and darkish leafy greens) in addition to zinc and copper (minerals present in whole grains, shellfish, meat dairy, and nuts) to provide collagen (2, 10, 11, 12).
Different Components Play a Position
Life-style components like smoking and extreme publicity to UV rays lower collagen manufacturing even additional. Equally, diets high in refined sugars promote the manufacturing of molecules that weaken collagen and might trigger it to grow to be dry (2).
Not All Collagen is the Similar
You could find dozens of varieties of collagen accessible for consumption starting from hydrolyzed collagen (or collagen peptides), numerous varieties of bone broth (in powdered, liquid and capsule kind), to artificial collagen (in pores and skin lotions). An instance of a pure supply of collagen is gelatin or in meals that include the amino acids (proline and glycine) crucial to provide collagen, akin to in egg whites and meats (2). What’s extra, collagen peptides will be the higher complement alternative. They’re the amino acids (proline and glycine) or smaller parts that make up the collagen molecule making them extra simply absorbed by the digestive system (2). Although, we do not need management over the place in our our bodies these amino acids might be utilized (2).
Backside Line
It’s a good suggestion to eat a food regimen wealthy in high-quality protein to naturally help collagen progress and general well being. There’s no hurt in making an attempt a collagen complement or sipping bone broth to see whether or not or not your physique advantages from the additional increase. However because the analysis remains to be early, it’s not but recognized whether or not costly collagen dietary supplements are as or more practical than complete meals.
Since most dietary supplements aren’t regulated by the FDA, should you select this route, search for a stamp of credibility from both NSF Certified Dietary Supplements or USP, who take a look at for security in these kinds of merchandise (13,14). Keep in mind lifestyle factors (together with sun exposure, smoking, sugar intake) play an essential function, too.
Initially revealed Could 2019; Up to date April 2026
