Hailed as the "fountain of youth," collagen is a hot topic when it comes to beauty. And with supplements taking over the wellness market, it begs the question: can you increase collagen and, if so, how? We spoke to three experts about what collagen is, how you can get more of it, and whether or not added collagen can help with things like healing the skin and strengthening the hair and nails. Whether you’re on a mission to boost your skin’s elasticity or maintain a head of lustrous hair, keep reading for top-notch advice from the experts to boost your body’s production of collagen.
Meet the Experts
- Papri Sarkar, MD, is a cosmetic dermatologist based inNewton, MA.
- Laura DeCesaris, IFMCP, MS, DC, functional medicine consultant and clinical nutritionist.
- Maggie Luther, ND, care/of’s medical director and formulator.
What Is Collagen?
Collagen is known as the amplest fibrous protein found within bones, muscles, tendons, and skin. It's the main component of connective tissue that provides the structure to hold our bodies together and withstand the stretching of tissues.
“There are four main types of collagen, with Type 1 being the most common, but in actuality, there are at least sixteen different types,” says Laura DeCesaris, IFMCP, MS, DC, functional medicine consultant and clinical nutritionist. “In simple terms, think of it as a ‘glue’ that helps form strong structures in our tissues and is also important in blood vessel structure and health.”
Most commonly, collagen manifests positive connotations for its role in maintaining the firmness of our skin. "Collagen has great tensile strength and, along with soft keratin (another protein), it is responsible for skin strength and elasticity,” says Maggie Luther, ND, the medical director and formulator at care/of. This explains, in part, collagen’s role in lessening the appearance of wrinkles and loose skin.
Why Do We Need Collagen?
We need collagen for many reasons, chief among them being to maintain the structure of skin, nails, hair, and joints.
“Given collagen’s beneficial components for the skin, hair, nails, and joint structures, it’s important we maintain an adequate amount, and collagen-supporting nutrition will help preserve a healthy structure,” says DeCesaris. “For women, in particular, collagen supplementation has been linked to the appearance of healthier skin, hair, and nails, and may also have benefits for the gut, such as aiding in healing an inflamed gut.”
Collagen Benefits
Luther points to the effects of collagen in combating visible and physiological aging. “Consuming collagen can help fight the effect of collagen degradation in our skin, with clinical studies finding that its consumption can result in fewer, shallower wrinkles and fine lines, smoother hydrated skin, and improved skin elasticity.”
Aside from this, a lesser-known benefit of collagen is its use for burn injuries. “It can be injected into the skin to help correct scarring and/or depressions caused by these types of accidents,” says Luther.
What Impacts Our Collagen Levels?
The primary thing that impacts our collagen levels is aging—but lifestyle plays a role, too. Our collagen peaks around 25-34 years old before beginning to naturally decrease, resulting in a higher likelihood of thinning skin, loss of elasticity, and the formation of wrinkles. “Over time, the quality of collagen we produce lowers and is reflected in reduced suppleness to our skin structure, as well as impacting our joints as cartilage weakens,” DeCesaris says.
Other reasons for a loss of collagen include smoking, “which has been linked to lower collagen production,” as well as excess sugar and refined carbohydrates, given sugar interferes with collagen’s ability to repair itself, according to DeCesaris.
Many changes also occur during pregnancy: “During pregnancy, a woman’s hormones alter the metabolism of collagen to make the skin more elastic to expand with the growing fetus,” Luther explains. It’s therefore essential to support skin health and elasticity during these months. However, we advise consulting with your doctor before taking any kind of supplement if you are pregnant or planning to become pregnant.
Another key component to boost the natural production of collagen is vitamin C. “Without it, the body is unable to produce collagen,” says Luther. “It, therefore, shouldn’t come as a surprise that scurvy [resulting from lack of vitamin C] is a disease associated with collagen degradation, with the first signs being visual blemishes of the skin.”
Do Collagen Supplements Work?
As dermatologist, Papri Sarkar, MD, notes, "Supplements aren't regulated as closely as prescription meds, so it's hard to know for sure if what the bottle claims is in there is truly present...and whether it works."
A 2019 blind study on 72 females 35 years or older who consumed a drinkable blend of collagen peptides confirmed that skin aging could, in fact, be combated with nutrients that restore skin hydration, elasticity, density, and roughness, following three months of intake. The study also highlighted the safety of the collagen drink.
Still, it's important to note that long-term data on collagen supplements are still lacking, and due to loose FDA approval, safety standards may not be consistent.
How to Boost Your Collagen
To build collagen, our body makes procollagen, a precursor from which all collagen starts. “It combines the amino acids glycine and proline, along with vitamin C,” outlines DeCesaris. By ensuring we consume foods rich in these nutrients, we might help build natural collagen products.
These include:
- Proline: egg whites, wheat germ, dairy, mushrooms, asparagus
- Glycine: chicken skin, gelatin, pork skin, bone broth
- Vitamin C: Citrus, bell peppers, berries
She also highlights the benefits of focusing on a protein-rich diet, as it provides a solid amino acid profile for making new structural proteins. Consuming supplements is another method of potentially boosting your overall collagen, however, more research is needed on the absorption and efficacy of many over-the-counter collagen supplements. From a medical standpoint, DeCasaris recommends collagen-boosting dermal fillers as an alternative to stimulate your body’s natural production of collagen. DeCesaris explains: “This can reduce the appearance of fine lines and wrinkles and smooth out the skin. Or, as an alternative, red light therapy (photobiomodulation) has also been linked to improved collagen production in the skin.”
FAQ
What food is highest in collagen?
If you're looking to boost collagen, our experts recommend eating foods like bone broth, egg whites, chicken skin, citrus, bell peppers, berries, and gelatin.
