These supplements may work by stimulating your body to produce collagen on its own.
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One review of 11 studies focusing mostly on women found that taking 3–10 grams of collagen per day for an average of 69 days led to improvements in skin elasticity and hydration ( 6). However, several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.
As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles ( 5). It plays a role in strengthening skin, as well as in elasticity and hydration. May improve skin healthĬollagen is a major component of your skin. However, absorption from food may not be as efficient as from supplements.Ĭollagen supplementation provides a variety of health benefits. You can increase your intake of collagen by taking supplements or eating animal foods and bone broth.
SummaryĬollagen is the most abundant protein in your body. However, the collagen in supplements has already been broken down, or hydrolyzed, which is why it’s thought to be absorbed more efficiently than collagen from foods. More research is needed to determine whether eating collagen-rich foods helps increase collagen levels in your body, as they may not have the same benefits as supplements.ĭigestive enzymes break down the collagen in food into individual amino acids and peptides. Vitamin C is crucial for collagen synthesis, so you should also be sure to eat foods rich in this vitamin, such as citrus fruits, broccoli, and bell peppers ( 2, 4). Thus, foods such as chicken skin, pork skin, beef, and fish are sources of collagen ( 3). Gelatin is a protein substance derived from collagen that has been processed ( 3).Ĭollagen is found in the connective tissues of animals. Foods that contain collagenįoods that contain gelatin, such as bone broth, provide collagen. Several foods may naturally increase your collagen intake, including pork skin and bone broth. The types of collagen found in supplements vary - some contain one or two types, while others contain up to five. These supplements come primarily in powder form but are also available in capsules. Most are hydrolyzed, which means the collagen has been broken down to make it easier to absorb. In recent years, collagen supplements have become popular.
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