Collagen is the most abundant protein in the human body, and it provides structure, strength, and integrity to your skin, bones, muscles, tendons, and ligaments. Cells called fibroblasts produce collagen, but this productivity declines as you age—on the order of about 1% to 1.5% per year—which is one reason why wrinkles and facial lines become more apparent as people get older.
Other factors that can contribute to collagen degradation include sun damage, smoking, and alcohol consumption, says Dr. Melissa Mauskar, an associate professor of dermatology at the UT Southwestern Medical Center in Dallas. Menopause and autoimmune conditions such as rheumatoid arthritis and lupus can also accelerate collagen loss, according to the Arthritis Foundation.
You can get collagen from foods such as chicken, turkey, beef, pork, seafood, gelatin, and bone broth. But “most people don’t get enough collagen in their diets in the modern age,” says Dr. Doris Day, a clinical professor of dermatology at NYU and co-author of Rebooting the Biome: How Properly Caring For Your Skin Biome Can Do More For Your Health and Beauty Than Any Skincare Ingredient on the Market.
Can taking collagen supplements help your health?
The idea that taking collagen supplements can stimulate collagen production in the body, as well as repair mechanisms for cartilage, hasn’t been proven, she emphasizes. Nevertheless, it could help with joint pain. A study in a 2023 issue of the Journal of the International Society of Sports Nutrition found that active adults who took a daily dose of 10 to 20 g of collagen peptide supplements experienced improvements in their joint pain and functionality, along with their mood, after six to nine months. (The manufacturer of the supplements funded the study.)
“Collagen is not a cure by any means,” says Katz. “But it can help slow progression of osteoarthritis and help preserve good joint function over time.”
Another company-funded study found that taking 5 g per day of collagen supplements can improve bone mineral density in postmenopausal women. The meta-analysis in the Aesthetic Surgery Journal also found that collagen supplementation improved muscle architecture and led to a modest gain in muscle strength. “Collagen is not a strength-building compound per se,” says Katz. “Rather, collagen can help improve the integrity of cartilage, tendons, and ligaments, so in combination with conditioning exercise, this can improve strength and performance.”
If you’re interested in taking collagen supplements for the benefit of your skin, joints, bones, or muscles, experts recommend talking to your doctor. Often, there’s little harm in trying them for a few months to see if they help, Day says. But be patient, because changes won’t occur overnight. “Consistency is key,” Day adds. “It can take months to see the effects.”
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