Considering Collagen? A New Study Finds Some Skin And Joint Benefits

It’s been a while since we considered the health benefits- especially the benefits to your aging skin- of taking collagen supplements. While it’s very clear that the collagen your body produces as a younger person helps maintain your skin structure and elasticity, what’s been less clear is whether collagen supplements can have the same effect of keeping your skin looking youthful and radiant. As you likely know, every year as you get older, your body produces less and less collagen, and especially for post-menopausal women, there is a significant drop in collagen production in your body, leading to sagging and thinning skin and wrinkles. Of course, your lifestyle can also contribute to this (think sun exposure, smoking, stress, and sleep deprivation). So, should you consider taking a supplement to help restore the benefits of collagen to your skin?

Well, new research published in The Aesthetic Surgery Journal Open Forum helps clarify this issue. According to this study, considered the most comprehensive study to date on the health effects of collagen supplements, collagen supplementation can benefit both your skin health and the pain you feel from osteoarthritis, though it does little to relieve muscle soreness or improve athletic performance. This study examined data from over 100 randomized clinical trials involving over 8000 participants worldwide, and as such, it’s considered the best evidence we have to date on the value of collagen supplementation. Specifically, when it comes to skin maintenance and rejuvenation, collagen supplements, over time, appear to help skin stay more elastic with less sagging, though the supplements will not erase or remove wrinkles from your skin. Used consistently over time, collagen supplementation can improve your skin tone and skin moisture, thereby perhaps helping you maintain a more youthful appearance. It is noteworthy that protein consumed as part of your diet from such foods as beans and lentils can also help your body produce more collagen. In essence, then, collagen supplementation is considered an “adjunct” therapy for skin aging, part of the process of “inside-out skin rejuvenation” as opposed to topical ointments or other treatments applied directly to the skin. As a recent article in Newsweek made clear, collagen supplementation is not a quick fix for your aging skin, but there may be some benefit, along with its ability to ease the “wear-and-tear” pain you experience from age or physical activity. So don’t discard your sunscreen or retinoids, but do read more about this new collagen study here.

What does collagen supplementation entail? According to a recent and comprehensive overview in Bazaar, collagen supplements can “top off” your own collagen production. There are a few different types of collagen supplements available (though remember the FDA does not verify the purity or safety of supplements): Collagen can come from marine (fish) or bovine (usually pig) sources (though apparently there are some vegan alternatives available). It can be consumed as a pill, capsule, liquid, or powder. While collagen producers typically recommend a dose anywhere from 2.5-15 grams of collagen/day, few of these amounts have actually been clinically tested, and there’s no guarantee that the collagen you ingest will work wonders directly on your face or physical appearance. How much collagen you can and should take a day depends on the type of collagen you are taking, along with your age, diet, and health needs. There are no official guidelines about what dosage should be taken. Furthermore, while collagen supplements are generally considered safe and non-toxic, you may experience side effects, including diarrhea and feeling overly full. It makes sense that you consult your dermatologist or primary care physician before starting a collagen supplement, as some may discourage its use.

So, while the evidence is growing for some actual benefit from collagen supplementation, whether it makes sense for you depends upon your situation and expectations. One thing is clear- no matter the benefit of this supplement, it is no match for healthy living and proper skin care as a basic foundation.