Should I be taking collagen?

Collagen - what the heck is it? And is it worth spending money on supplements?

On a recent trip to the grocery store, I was offered a sample of a collagen peptide supplement that tasted good enough for me to purchase the $20 tub. Not knowing if I was doing something good for my body, or just for the manufacturer’s bottom line, I thought I'd take a deep dive into what exactly is collagen and whether it’s worth paying for supplements.

So, what exactly IS collagen?

I learned that collagen is the superhero protein that keeps our skin supple, our muscles strong, and our bones rock-solid. Collagen makes up a whopping 30% of your body's protein. It's the structural support system that holds your skin, muscles, bones, and connective tissues together in a tight embrace.

I also learned that as the number of birthday candles increases each year, the level of collagen in the body decreases. Thinner and weaker collagen fibers can lead to saggy skin, hallowing in places we don't want it, and can even cause  joint aches. All this makes it enticing to want to replace some of that lost collagen with supplements and creams.

But does it work?

According to Harvard T.H. Chan School of Public Health, some randomized controlled trials have found that collagen supplements improve skin elasticity. Other trials have found that the supplements can improve joint mobility and decrease joint pain such as with osteoarthritis or in athletes. However,  most if not all of the research on collagen supplements are funded or partially funded by related industries that could benefit from a positive study result, or one or more of the study authors have ties to those industries. This makes it difficult to determine how effective collagen supplements truly are and if they are worth their often hefty price.

Skin creams and serums that list collagen as an ingredient have also gained popularity in recent years. However, collagen is not naturally found on the skin’s surface  and research has not supported that even the shorter chains of collagen, called peptides, can penetrate deep enough into the skin to where it would be beneficial.

Is there anything you can do to slow the inevitable loss of collagen?

Although you can’t increase the level of collagen in your body, you can help your body produce more by having a healthy lifestyle, so essentially you can slow down the rate of decline. Eating foods like oranges, broccoli, nuts, and dark chocolate provide the raw ingredients needed to support your body's collagen production.Also, make sure you are eating adequate amounts of protein from foods like poultry, fish, beans, and eggs. Bone broth is also known for its beneficial effects. However, some can contain toxic metals like lead, and the nutritional benefit varies depending on how it’s made. For me, I’ll probably opt to spend a little extra on bone broth in hopes that it would make it through a metal detector.

And just like so many other things in life, stay away from the bad stuff–smoking, excessive sugar and carbs, too much sun, and lack of sleep and exercise. These things are sure-fire ways to increase the rate of collagen loss.

The bottom line

So there you have it, the jury is still out on whether supplements have any unbiased scientific evidence that they work, so if it makes you feel better, I say go for it! Just be mindful that the reason why the supplement may taste good is because of all the added sugar, which could possibly counteract the beneficial effect? 🫤And, it’s probably safe to say you can skip the creams and serums and opt for a less-expensive potion and instead use that money for more fruits and veggies!