Collagen is the body’s most plentiful protein in hair, skin, nails, bones, joints and ligaments. Naturally produced by the body, collagen keeps skin firm and smooth, bones and joints healthy, digestion regular, and hair and nails strong. The body becomes less efficient at producing collagen as it ages, so some people take collagen peptide supplements.

Why is everyone talking about collagen supplements?

Collagen supplements come in powder or capsule form. Most are made from cowhides or fish scales, so they are not considered vegetarian or vegan.

While more research is needed, some promising studies have linked oral collagen supplementation to:

• Healthier bones and joints. Studies have found that collagen supplements improve both osteoarthritis and rheumatoid arthritis symptoms. An additional study found that it helped reduce joint pain in athletes. Early research also suggests oral collagen supplementation may be beneficial for osteoporosis.

• Improved gut health. One study found a link between decreased collagen and irritable bowel syndrome.

• Younger-looking skin. Some studies have linked collagen supplementation to fewer wrinkles, firmer skin, improved skin elasticity and reduced skin dryness.

Another study found collagen in blood samples of participants who consumed collagen supplements. This could suggest that collagen supplements can be transported throughout the body and put to good use in the skin, bones and joints rather than passing through the body unused.

That said, “diet is a major contributing factor to our overall well-being,” says Lena Beal, MS, RDN, LD, a licensed and registered therapeutic dietitian at Piedmont.  “Extra supplements, while necessary for some, are not essential if you eat a well-balanced diet.”

If you take a collagen supplement, look for one that is “hydrolyzed,” Beal says. This means the collagen has been broken down into small peptides, which are easy for the body to digest and transport to cells via the bloodstream.

As with all vitamins and supplements, the Food and Drug Administration (FDA) does not regulate collagen supplements. Do your research and always consult your physician before taking a supplement.

How to naturally boost collagen production

There are plenty of natural ways to reduce collagen loss with age.

• Consume vitamin C, especially if you are vegan or vegetarian. “Vitamin C is essential for producing collagen,” says Beal. You can find it in bell peppers, broccoli, citrus fruits, kale, kiwis, potatoes, strawberries and sea buckthorn oil. Applying skincare products with vitamin C can also help. 

• Avoid sun exposure. Damage from UVA and UVB rays breaks down collagen and promotes faster skin aging.

• Eat the right foods. Foods high in vitamin A, anthocyanins and proline promote collagen production. These nutrients are found in egg whites, bone broth, blueberries, nuts and cabbage.

• Limit sugar. Sugar increases the process of glycation, which can weaken collagen in the body.

• Address autoimmune disorders. Certain autoimmune diseases can damage collagen, so talk to your physician if you have been diagnosed with an autoimmune condition.

• Quit smoking. Tobacco smoke degrades collagen in the skin.

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