“Should I be taking collagen supplements?”
So, I did some digging, and here’s what I found:
Topical collagen
Sounds promising, but the collagen molecule is too large to absorb through the skin. In other words, those expensive creams might not be doing much.
Oral collagen supplements
Some research suggests that hydrolysed collagen may be effective. This review concluded that taking oral hydrolysed collagen for 90 days is effective in reducing skin aging by reducing wrinkles and improving skin elasticity and hydration.
The benefits were noticeable with 5g of daily hydrolysed collagen and lasted for up to 1 month after stopping the supplementation.
The findings were similar with various sources (marine, bovine, or plant-based) of collagen.
However, most of the study results were relying on patient questionnaires and so were potentially subjective.
It was also suggested that patients with healthy lifestyle habits such as a balanced diet and adequate water intake could present more evident and faster results in improving the appearance of the skin with collagen supplementation than patients with unhealthy lifestyle habits.
So… where does that leave us?
If you’re looking to support collagen naturally and keep your skin healthy, here’s where to focus your energy:
Stay Hydrated
• Water helps flush out toxins and maintain skin moisture, by “plumping up” that collagen in your skin
• Aim for at least 8 glasses a day
Eat a Nutrient-Rich Diet
• Load up on colourful fruits and vegetables, whole grains, nuts, and seeds
• Vitamin C (from citrus and berries) supports collagen production
• Beta-carotene (in carrots and sweet potatoes) converts to vitamin A, which helps with skin repair
• Omega-3s (from nuts and seeds) help maintain skin elasticity
• Keep refined sugars and processed snacks to a minimum
Prioritise Sleep
• Your skin repairs itself while you sleep
• Collagen production increases overnight
• Better sleep means lower stress, and fewer wrinkles
Move Your Body
• Exercise increases circulation and oxygen to your skin
• Sweating = natural detox
• Exercise also stimulates collagen production
Whether you take a collagen supplement or not, these are the habits that truly support your skin and overall wellbeing, and most of them are completely free.