Does Drinking Collagen Actually Help Your Skin and Hair? We Asked Derms
Stocksy
Reviewed by Blair Murphy-Rose, MD, FAAD
Drinking collagen has its perks. Need a quick protein fix? Add a scoop of collagen creamer to your morning coffee. Want to give your muscles some love after a tough workout? Drink a collagen-packed smoothie to aid their repair. But, does drinking collagen do anything for your skin? Let's dive in. We asked three dermatologists and a nutritionist to give us the scoop on what a scoop of collagen does for the skin, how to incorporate it into your routine, and whether drinking collagen poses any risks.
Meet Our Expert
Dr. Lindsey Zubritsky is a board-certified dermatologist with a focus in general dermatology, cosmetic dermatology, and surgical dermatology.
Dr. Ranella Hirsch is a board-certified dermatologist and the co-founder of the custom skincare brand Atolla.
Dr. Joshua Zeichner is a board-certified dermatologist specializing in cosmetic and medical dermatology.
Kayleigh Christina is a Holistic Nutritionist and the co-founder of CLEARSTEM Skincare, a clean skincare line that targets acne, anti-aging, and scar reversing.
What Is Collagen?
"Collagen is a protein made naturally within the body and is the foundation of our skin, hair, and bones. It’s responsible for making skin healthy, youthful, and plump," says Kayleigh Christina, a holistic nutritionist and the co-founder of CLEARSTEM Skincare.
In short, the superstar protein is considered the scaffolding that holds the body together. In the skin specifically, collagen helps form a network of fibers, so new skin cells can grow. With the help of elastin, collagen keeps the skin plump and youthful. Here's a fun fact: the word "collagen" comes from the Greek word "kólla" which means glue.
How Do Collagen Supplements Work?
The theory behind drinkable or ingestible collagen supplements is that they can improve our body's collagen and boost its production, which results in improved skin quality, anti-aging benefits, and other medical benefits like joint and muscle repair.
How does this relate to the skin? As we age, not only does our production of collagen decrease, but the quality of our collagen worsens, says dermatologist Lindsey Zubritsky. This contributes to sagging, fine lines, and wrinkles. Cue the collagen supplements, which are available in multiple forms.
The most popular form of collagen in supplements is hydrolyzed collagen. This is because it has low molecular weight and high water solubility, which means it can dissolve in drinks and food more readily.
Hydrolyzed collagen is most commonly found in powder form which can be added to coffee or a smoothie.
Collagen supplements are also available in gummy, capsule, and liquid forms, effervescent tablets that are dissolvable in water, protein powders, super greens powders, and meal replacement bars.
You may have also heard of collagen bone broth which does contain collagen in addition to several other nutrients.
Is Collagen Vegan?
Most collagen supplements originate from animal sources such as pigs, cows, and what is referred to as “marine collagen” which is made from fish. As far as vegetarian and vegan options go, truth be told, there are no alternatives despite plant-based supplement brands selling collagen products. Take a closer look at these supplements, and you will find that vegetarian and vegan options are collagen-boosting. They contain ingredients like vitamin C and zinc that stimulate the body’s own collagen production. However, they don't contain any collagen at all.
Can Drinking Collagen Improve Skin Health?
The fact is, no one knows for sure whether drinking collagen can improve skin health. There are very few scientific studies on the subject, and many of the existing studies have been performed by collagen supplement brands themselves. (Read: the results could be slightly biased.)
According to dermatologist Joshua Zeichner, the most comprehensive review of ingestible collagen supplements was published in the Journal of Drugs in Dermatology. “This review of the literature included only randomized, placebo-controlled trials using collagen supplements in humans. This means that the researchers did not know whether or not the subjects were consuming collagen supplements or if they were consuming placebo (non-collagen supplements). A total of 11 studies looking at the results of over 800 patients were reviewed. The studies looked at different formulations of collagen supplements like collagen hydrolysate and collagen peptides. The results were variable, with some studies showing no statistically significant improvement while others did show some benefit. Some objective measurements, like hydration of the skin, were improved with oral collagen supplements. However, many of the studies relied on subjective measurements like patient satisfaction and visual improvement. These are much more prone to anecdotal experiences and errors when reporting results."
However, there are believers out there. Advocates of collagen drinks and pills say that traditional skin serums only penetrate the top layer of your skin. Whereas, new types of ingestible collagen peptides are more easily absorbed by your body and can boost collagen in your skin’s deeper layers.
“Recently, there has been new data suggesting that oral collagen supplements may be effective,” Zeichner says. “The idea is that the active collagen fragments are absorbed through ingestion and circulate through your bloodstream to your skin. More data needs to be gathered to validate initial studies, but if effective, these supplements can help the way we treat aging skin.”
Is Collagen Consumption Bad For You?
Though collagen consumption has its benefits, there are some side effects to look out for. "Drinking collagen may improve the health of your skin by reducing wrinkles and dryness," says Christina. "It does so by helping your body regenerate new collagen. However, excess collagen can trigger acne, especially in powder form. The only form of collagen I recommend is bone broth. Most powdered collagen is not in a bioavailable form and is not actual collagen."
If you have a history of kidney stones, Zubritsky recommends avoiding collagen.
How to Increase Collagen Production
While there's still more research to be done on the effectiveness of increasing collagen levels by eating and drinking it, there are some other methods that have been proven in clinical studies to increase collagen production. These methods are as follows:
Sunscreen
Zubritsky says sunscreen is the number one way to protect collagen. "Every day, we are exposed to UV rays. UV rays directly cause collagen degradation. By wearing a broad-spectrum sunscreen with at least an SPF of 30-50+ daily, we slow or even halt the gradual breakdown of collagen."
"Wear Sunscreen!" Christina echoes. "Using sunscreen can protect the collagen and help to boost its production. I recommend CLEARSTEM’s latest SPF product, YOUARESUNSHINE SPF 50 ($42.)"
Antioxidants
Dermatologists Ranella Hirsh and Zubritsky emphasized the importance of a diet rich in antioxidants. Vitamins E, C, and zinc are helpful to the body’s process of creating new collagen. They can be found in foods like fish, berries, green leafy vegetables, and green and white tea.
Antioxidants can also be applied topically via a potent serum. Ideally, Zubritsky recommends both topical and dietary consumption of antioxidants to stimulate collagen.
Ingredient
Vitamin C, a powerful antioxidant, is critical for the production of hyaluronic acid and collagen. It also helps protect our skin against free radicals, oxidative stress, and UV rays – all things that degrade collagen.
Retinoids
Retinoids are vitamin A derivatives that are key to all anti-aging skincare routines. Retinoids, including retinol, increase collagen and collagen precursors, increase cell turnover, and have been proven to reduce wrinkles.
Aesthetic Procedures
Microneedling is a professional, in-office procedure that uses tiny needles to penetrate the skin in a controlled environment. These micro-injuries stimulate our body’s own natural repair system to rebuild collagen in the skin. The procedure is safe and very effective Zubritsky says.
Hirsch explains that laser treatments and chemical peels also create intentional controlled injuries in the skin; the healing response to these wounds involve the production of new collagen.
Mineral Water
"Drink plenty of mineral water," Christina says. "Keeping your skin hydrated will help keep it plump and encourage collagen production. If you filter your water, don’t forget to add minerals back into it."
Exercise
"Stay active," Christina says. "Regular exercise promotes circulation and brings nutrients to your skin, including nutrients that boost collagen production. Make sure you get a good sweat in a few times a week either from a workout or sauna."
Lifestyle Habits
It is also important to note that certain lifestyle habits contribute to the breakdown of collagen as well. Chemicals in tobacco smoke have been found to break down collagen and elastin. Additionally, diets that are high in refined carbohydrates and sugar have been shown to break down collagen in a process called glycation, which is when excess sugars in the body bind to collagen and elastin proteins.
The Takeaway
Needless to say, the evidence is conflicting and the efficiency of ingestible collagen supplements is unproven. However, they are also safe to consume if you like them and oftentimes contain other vitamins and minerals that are beneficial for your skin's overall health.
Read the original article on Byrdie.
