Are Collagen Supplements Worth the Hype?

By Kristin Cam Missmar, MD

For those seeking healthier hair, skin, nails, or at least the promise of it, collagen supplements have become popular and widespread. However, before taking any supplements, I encourage you to understand what supplements are, how they work, and the risks and benefits.

What is collagen?

Collagen is an abundant protein in our bodies that occurs naturally in human tissue, such as skin. It’s what gives our skin its firmness and springiness, and it’s also found in our musculoskeletal system, including bones, joints, and teeth. Collagen breaks down daily, but as we age, the rate at which it breaks down exceeds the rate at which we produce it. That means that our youthful springiness is no longer quite as springy.
Smoking, alcohol use, sun exposure, or even a high-sugar diet can also have a negative impact, causing fine lines and wrinkles or slack, sagging skin. As a result, social media trends encouraging collagen supplements have exploded, leading to higher consumption of these supplements to maintain a youthful appearance. 

Do collagen supplements work as claimed?

Amino acids are what all proteins in your body are made of. When you eat protein, whether  from food or a supplement like collagen, your body breaks it down into those amino acids and then uses them wherever they’re needed. You can’t really tell your body to send them straight to your skin to make collagen. So if you’re already getting enough protein in your diet, adding a protein supplement likely won’t make much of a difference in how you look or feel.

However, if you aren’t getting enough protein from your meals, taking a supplement may be beneficial. Powdered collagen supplements, which are largely derived from animal protein sources, are commonly used by adding a scoop or two into coffee, tea, smoothies, or other beverage of your choice. But just adding more animal or plant protein to your diet may accomplish the same goal. 

What risks come with taking collagen supplements?

As with any supplement, always use caution when taking collagen. The supplement industry is largely unregulated, and the government does not require manufacturers to support their claims with data; there’s no guarantee that they are safe or effective. 

Some independent testing has also uncovered contaminants, such as metals or arsenic, so always choose caution when choosing a collagen supplement. Make sure to look for a reputable brand and look for third party testing to confirm contents and lack of contaminants. And only take the recommended dosage on the packaging. 

How can I protect my natural collagen supply?

In addition to including plant-based proteins (like legumes or nuts), or lean animal-based protein in your diet, these tips can help you protect the collagen you have and help you keep producing it for more youthful skin:

1. Use SPF 30-50 sunblock every day, whether it’s sunny or rainy, and reapply every 90 minutes while outside or exposed to ultraviolet light. 
2. Reduce your intake of sugar and highly processed foods.
3. Quit smoking and vaping. Smoking and vaping can cause collagen to break down at a faster rate and keep your body from synthesizing new fibers.
4. Get plenty of sleep, aiming for at least 7-8 hours of uninterrupted sleep to help repair and regenerate collagen.
5. Consume whole foods that are high in vitamin C, such as citrus, berries, and leafy greens.

While collagen supplements have become more popular, these simple lifestyle modifications and eating a well-balanced diet may be just as effective ways to achieve healthy, glowing skin. Your primary care doctor or a dermatologist can help you determine the best treatment plan to address your issue while ensuring that you aren’t wasting money on expensive, ineffective supplements.

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Kaiser Permanente is honored to partner with The St. James to help keep our young athletes healthy and thriving, both on and off the field. Visit our website for more sports medicine advice and expertise from Kaiser Permanente.

The Mid-Atlantic Permanente Medical Group is one of the nation's premier multispecialty medical groups and is the largest integrated medical group in Maryland, Virginia and the District of Columbia. Founded in 1980, the medical group has more than 1,800 Permanente physicians spanning more than 65 specialties. Together, we serve approximately 750,000 Kaiser Permanente members in Maryland, Virginia, and the District of Columbia at 35 area medical centers, plus several community hospitals and skilled nursing facilities. 

 

Dermatologist Kristin Cam, MD, at Kaiser Permanente in Falls Church, VA.