Are collagen products hyped-up beauty impostors invented by industry marketers?
That depends on which type of product you’re talking about. Some collagen products are "all talk and no action" but some can do what they promise if you use them consistently.
Before we jump in, let's do a quick review on what collagen is and what it does for your body.
Collagen is a naturally occurring structural protein that makes up about 30 percent of your body and about 80 percent of your skin. It provides the structure for skin that prevents wrinkles and sagging. It also supports the structure of your muscles, bones, ligaments, and tendons.
And as we age (starting at about 25), our body’s ability to produce collagen starts to slow down. This is why you may begin to notice fine lines and wrinkles in your skin, recover slower from intense workouts, and begin to feel joint pain in your hands and feet. Your body can’t produce collagen as fast as you and your environment are breaking it down.
That’s the bad news. But here’s the good news—there are things you can do to protect and increase your collagen production. In addition to avoiding the sun and eating nutrient-dense foods (both are important for collagen production), you can supplement your body's efforts as you age.
But how? With what? Let’s unravel that mystery.
So. Many. Choices.
The beauty industry has no dearth of products claiming to be the perfect solution to your waning collagen production. Collagen you can drink, eat, and slather on your skin is on every shelf in every health food store and beauty counter in America. Ads follow you around the internet touting the benefits of drinking collagen, applying collagen boosters, eating collagen snacks, and adding collagen to smoothies.
With all that collagen supplementation can do for your body, it's no wonder it's in high demand. But what's worth your money (and time and effort), and what's not?
First, let’s talk about how your body absorbs supplemental collagen. If you were to take collagen in its natural form, your body wouldn't be able to absorb it—the molecules are too big. You’ll need to take collagen peptides—collagen that’s been hydrolyzed. This process breaks down the amino acid chains that make up the collagen protein into smaller, more easily absorbed molecules.
Hydrolyzed collagen is just as effective as your body’s natural collagen, but it can be absorbed by your body. These bioavailable amino acids can then deliver what your body needs to produce more collagen.
Powders, liquids, boosters, and more have arrived on store shelves and Instagram feeds promising to firm your skin, strengthen your bones, and heal tender joints. But what should you invest your hard-earned cash in? Here’s a breakdown of the most common products on the market.
Bone broth
The claim: Drinking bone broth offers the same benefits as collagen peptides.
The actual benefits:
Where it falls short:
Topical creams
The Claim: Applied to your skin, collagen creams and lotions can increase collagen production in skin producing almost immediate results.
The actual benefits:
Where they fall short:
The Claim: Collagen infused drinks will provide the same benefits as using collagen peptides.
The actual benefits:
Where they fall short:
Collagen snacks
The Claim: Collagen snacks will provide the same benefits as using collagen peptides.
The actual benefits:
Where they fall short:
Collagen Peptide Powder
The Claim: A daily serving of collagen peptides will increase skin firmness and elasticity and support bone, joint, and muscle health.
The actual benefits
Plant-Based Collagen Boosters
The Claim: Collagen boosters will increase collagen production in your body by providing the nutrients collagen production requires.
The actual benefits
Where they fall short:
Help your body do its job.
For real results, you'll need to take a daily dose of ingestible collagen that's been hydrolyzed like collagen peptides. The form most often recommended by dermatologists is a powder-based formula easily added to your coffee, smoothies, or soups.
And if you really want the best results go all-in—take your peptides daily, wear sunscreen, and eat nutrient dense foods. You’ll be getting carded at your neighborhood cocktail lounge in no time.