ROANOKE, Va. (WDBJ) – Collagen supplements have become a popular beauty and wellness trend on social media, with claims they can improve skin elasticity and help hair and nail health. But the science behind the supplements remains unclear.
“Some studies have shown significant benefits from using collagen supplements, but the evidence is very mixed,” said Julia Zumpano, a registered dietitian with Cleveland Clinic.
What collagen supplements provide
Consuming collagen through a powder, pill, liquid or gummy will provide amino acids and proteins, of which collagen is composed. However, it’s still unclear whether supplements directly boost the body’s collagen production.
“So really, what we’re trying to emphasize is more lifestyle habits,” Zumpano said.
Natural ways to improve skin
Zumpano said skin can be improved naturally by avoiding smoking, limiting UV light exposure and having a healthy, well-balanced diet rich in protein.
“Amino acids combined with vitamin C, zinc, and copper are all needed in the process of making collagen, so the combination of all those nutrients together really produces collagen,” Zumpano said.
Foods that support collagen production
Zumpano said foods to consider for collagen include:
Vitamin C-rich items:
OrangesStrawberriesBell peppersBroccoli
Foods with amino acids:
MushroomsCabbageAsparagusPeanutsFishRed meatTurkeyChickenPork skinGranola
Copper and zinc sources:
Nuts and seedsLiverLobsterOystersLeafy greens
“You can pretty much get all that you need through your dietary sources,” Zumpano said.
If a collagen supplement helps meet protein and amino acid needs, there’s no harm in it and there’s a potential benefit, Zumpano said. She suggests trying different collagen products to find the right one.
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