Between Jennifer Aniston’s long-documented love for her collagen peptides (she’s tried the injections), and Hailey Bieber’s fan-favorite Erewhon smoothie that is chock-full of collagen, it’s safe to say the supplement is a celeb go-to. And if there’s one thing we’re going to do, it’s take a cue from their beauty routines. (I mean, have you ever seen such glowy, hydrated skin?) But despite stars falling in love with the supposed savior of hair, skin, nails, bones, and joints, the jury is out on whether or not collagen is really all that effective when consumed.
Collagen is an abundant protein in our bodies that makes up 30% of the total protein, according to Cleveland Clinic. Though there are 28 different types of collagen, the most common are types I–IV; type I makes up 90% of our bodies’ collagen, specifically providing structure to skin, bones, tendons, vasculature, and other tissue.
Although our bodies naturally produce collagen, production can decrease with age and other factors, so this is where the collagen supplements step in: “Individuals experiencing signs of aging such as wrinkles and joint pain, or those with a collagen deficiency, may find them beneficial,” says Anna Chon, MD, a board-certified dermatologist in Miami.
Will collagen really help skin hydration or nail strength, as many claim to do? If you haven’t heard of collagen peptides before and are wondering what they actually do, read on for everything you need to know about the buzzy supplement, and if it’s worth adding to your wellness routine.
What are collagen peptides?
Collagen peptides are a supplement designed to support healthy skin, hair, nails, joints, and bones. Typically derived from bovine (cow) or marine (fish) sources, collagen is not vegan and you cannot purchase vegan collagen, so take note if you have dietary restrictions or allergies.
However, vegetarians and vegans, fear not: There are collagen-boosting alternatives on the market, like Moon Juice Collagen Protect. Studies have shown that vitamin C can also promote collagen production, so stock up on your citrus and leafy greens. Nonvegans and nonvegetarians looking for an extra boost of collagen can incorporate collagen-rich foods like bone broth, chicken, turkey, and salmon into their diets.
Note that though collagen contains protein, it is an incomplete protein. It lacks tryptophan (one of the nine essential amino acids that make a complete protein), so make sure to pair it with a complete protein like quinoa, salmon, tofu, or chia seeds if you want to count your collagen supplement toward your protein intake for the day.
Vital Proteins Grass Fed Collagen Peptides Powder
Amazon
Ancient Nutrition Collagen Powder Protein with Probiotics
Amazon
What do collagen peptides do?
“I recommend collagen supplements to individuals with noticeable signs of skin aging, those with joint pain related to osteoarthritis, and those who are unable to get sufficient collagen from their diet,” says Cameron Rokhsar, MD, FAAD, FAACS, a board-certified dermatologist and associate clinical professor of dermatology at Mount Sinai Hospital in New York.
However, collagen may not be the game changer you’re expecting: “It’s still undecided whether collagen is actually effective when we consume it,” says Hadley King, MD, a board-certified dermatologist who specializes in medical and cosmetic dermatology in New York City, as skeptical skin care experts and doctors believe the supplement may get degraded during digestion.
According to a 2019 review of current research, consuming collagen may offer both short- and long-term benefits for skin elasticity, hydration, and wrinkles (hello, antiaging skin care). Other studies, though small, also suggest that collagen can help alleviate joint pain and support nail strength. Despite optimistic research and anecdotal evidence, Dr. King says that it is still necessary to “conduct further studies to confirm these findings and to determine optimal dosing regimens.”
Are there any downsides to taking collagen peptides?
Between powders, pills, and gummies, there’s a collagen supplement out there for you. In general, collagen peptides are safe to consume. Since it’s a protein that’s usually derived from animal products, the good news is that it typically doesn’t have any major interactions with other vitamins or medications, says Irena Kutza, MS, RD, CDN, a registered dietitian.
She also adds that other ingredients can be added to collagen supplements to aid absorption, like vitamin C, which can interact with certain medications such as estrogen or blood thinners, and consuming too much collagen could lead to unpleasant GI symptoms.
The bottom line: Make sure to talk to your doctor before starting any new supplements, as they’ll be able to give personalized advice based on your own dietary needs and individual health history. “While collagen supplements may offer potential benefits, they should not be a substitute for a balanced diet and a healthy lifestyle,” says Dr. Chon. “It’s also important to remember that individual responses to supplements can vary, and what works for one person may not work for another.”
Is it okay to take collagen peptides every day?
Yes, you can take collagen peptides every day. According to Kseniya Kobets, MD, a board-certified dermatologist at Montefiore Einstein Advanced Care, you can get the most benefits from at least 2.5 grams daily, but 10 to 12 grams of collagen provide the maximum perks for your skin, joints, and hair.
What’s the difference between collagen and collagen peptides?
Collagen itself is the most abundant protein found in our bodies. Collagen supplements come in various forms, from powders and capsules to liquids and gummies. You can take the gummies and capsules with the rest of your vitamins, and you can mix the powders and liquids into your favorite drink or smoothie. According to the National Library of Medicine, collagen peptides and hydrolyzed collagen have been broken down into smaller molecules so your body can more easily absorb them.
Catharine Malzahn is the contributing associate beauty editor at Glamour.
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