“Hearst Magazines and Yahoo may earn commissions or revenue from certain merchandise through these links.”
-
There has been some debate over the years about whether taking collagen supplements is actually good for your skin.
-
Now, a new research review of more than 100 randomized controlled trials finds that collagen supplements can tighten and moisturize skin from within.
-
Dermatologists reveal the best candidates for collagen supplements and the types to look for most.
Have a lot of There’s a lot of discussion and a lot of disagreement about whether taking collagen supplements is actually good for your skin. Some users swear these pills are an anti-aging game-changer; others insist they’re snake oil.
Now, a major new research review—one of the most comprehensive papers on the subject to date—is shedding some clues. The good news: Study results strongly suggest collagen supplements able Have a meaningful impact on your skin health and also support your joints. Many dermatologists are celebrating the news, but the study authors are cautiously optimistic because their study also found that many of the claims surrounding these drugs are—shocking——It’s an exaggeration.
Meet the experts: Jose Francisco Lopez-Gil, PhD, study co-author, senior researcher at the University of Espírito Santo School of Medicine; Cindy Wassef, MD, a dermatologist at Premier Health Associates in Randolph, N.J.; Joshua Zeichner, MD, director of cosmetic and clinical research at Mount Sinai Hospital
So it’s important to keep these findings in mind as you peruse the supplement aisle. Here’s what the research found, and what doctors want you to remember in the future.
What did the research find?
For scientific reviews, published in Journal of Aesthetic Surgery Open ForumThe researchers analyzed data from 16 systematic reviews and 113 randomized controlled trials involving nearly 8,000 participants around the world. The researchers looked at a range of different health indicators, from skin health measurements to oral health. After crunching the data, the researchers found that oral collagen supplements were associated with better improvements in skin elasticity and hydration, with the effects becoming more pronounced the more people who used the supplements. They also found that collagen supplements helped reduce symptoms of osteoarthritis, such as pain and stiffness, and may have a positive impact on muscle mass and tendon structure.
The purpose of this review is to shed light on a subject marred by conflicting findings and few hard decisions. “Collagen supplements have become one of the most widely consumed dietary supplements worldwide,” said study co-author Jose Francisco Lopez-Gil, Ph.D., senior researcher at the University of Espírito Santo School of Medicine. “Despite this popularity, the scientific literature consists of a large number of individual meta-analyses in different health areas, with no unified synthesis.” So, Lopez-Gill said, he and his fellow researchers wanted to bring all the data into one place.
How does collagen supplementation help the skin?
Joshua Zeichner, MD, director of cosmetic and clinical research at Mount Sinai Hospital, explains that collagen is the primary structural molecule in the skin that provides support and strength. But collagen production naturally slows with age and can be damaged by environmental exposures such as UV rays, pollution and a high-sugar diet.
While collagen appears in many topical anti-aging products, Dr. Zeichner says that this form of collagen “probably just acts as a moisturizing ingredient.” Its molecules are large and have difficulty penetrating the outer layer of skin. Oral collagen is different: “After ingestion, collagen is broken down into peptide fragments by the gastrointestinal tract,” he adds. “It’s thought that these collagen breakdown products serve as signals throughout the body to stimulate tissue regeneration.”
Dr. Zeichner explains that it’s believed that your body sees collagen fragments as a sign of collagen breakdown and responds by increasing collagen production. “Oral collagen, especially hydrolyzed collagen, is absorbed and can be detected in the bloodstream one hour after ingestion,” adds Cindy Wassef, MD, a dermatologist at Premier Health Associates in Randolph, New Jersey. To be clear, hydrolyzed collagen means that the collagen itself has been broken down into smaller, more easily digestible chains of amino acids.
But Lopez-Gill warns collagen is no cure all your skin problems. “Collagen did not significantly improve skin roughness in our analysis, although this result is supported by high-quality evidence,” he said. “The overall effect is improved firmness and hydration, which can be described as basic dermal support rather than wrinkle elimination or surface texture correction.”
Collagen Peptide Premium
This unflavored bovine-derived (translation: from cow) powder contains 20 grams of collagen peptides per serving and is also fortified with hyaluronic acid and vitamin C for even more benefits. One of the main reasons why registered dietitians recommend this powder is women’s health Contributor Sydney Lappe (RDN) says it has an NSF Sport Seal certification, which means it’s been tested for banned substances and contaminants, so you can trust you’re only getting the good stuff. It also blends seamlessly into food (like yogurt) or beverages (morning coffee or tea).
Collagen Gummies
Packed with vitamin C, zinc and biotin, these hydrolyzed collagen peptides are also a Lappe favorite and will rejuvenate your skin with every delicious bite (the lemon flavor makes them especially delicious). These gummies are perfect for on-the-go and completely guilt-free, with only 5 calories and 1 gram of added sugar.
Multiple collagen complexes
These pills provide five types of collagen – Type I, Type II, Type III, Type V and Type X – in one convenient little package. Each three capsules contains 1.5 grams of multi-collagen complex made from beef hide, chicken bone broth, fish (tilapia) and eggshell membrane. This blend delivers collagen types I to V, providing more comprehensive support for hair, skin, nails and joints than most single-source products. Another standout is the addition of a digestive enzyme blend: amylase, protease, lipase, cellulase and lactase. These enzymes help your body break down and absorb nutrients more efficiently, so you get the most out of your capsules and your entire diet.
Who should consider collagen supplementation?
Dermatologists say many people can benefit from taking collagen. “You should consider supplementing with collagen to help support natural aging and help replenish some of the natural collagen that our bodies lose over time,” says Dr. Wassef.
Dr. Zeichner says there’s “no harm” in taking a collagen supplement if you’re in good health. “I tell my patients that it will take several months of continuous use to see results, and that the results will be limited,” he said. But he stresses that ditching collagen supplements isn’t the only thing you should do for your skin. “Supplementing collagen is not a substitute for good skin care and sun protection,” he says.
You may also like
-
Jennifer Garner swears by this retinol eye cream
-
These new moves will help you achieve your cross-training goals
