Lizzy Davis, Ph.D.Wrinkles, sagging skin and joint discomfort may seem inevitable with age — but science says otherwise. Lizzy Davis, Ph.D., assistant professor in the University of Alabama at Birmingham Department of Nutritional Sciences, says collagen supplements and other nutritional practices have the potential to improve skin, joint and bone health.
What is collagen?
Collagen is a protein in the body that gives strength to bones, muscles, skin and joints. It supports healing by assisting in repairing damaged tissues.
“It helps keep tissues strong so they can handle movement, pressure, and everyday wear and tear,” Davis said.
Collagen makes up about 30 percent of a person’s proteins and is the most abundant protein in the body, according to Davis. However, cells that produce collagen, called fibroblasts, start to slow down production as humans age.
“This gradual decline usually begins in our mid-20s and becomes more noticeable at 40 and beyond,” Davis said.
Collagen production
According to Davis, hydrolyzed collagen peptides, commonly found in powder form, are easily absorbed and have shown effectiveness in various studies.
A 2021 study in the International Journal of Dermatology found that hydrolyzed collagen peptide supplements improved skin elasticity and overall appearance after eight to 12 weeks of use.
“Hydrolyzed collagen peptides are well-supported supplements when used consistently,” Davis said.
All collagens found in food and supplements are derived from animal-based sources. Tough cuts of meat with connective tissues like chuck steak, pot roast and brisket are rich in collagen.
However, an excessive intake of red meat is not recommended as part of a long-term healthy diet. Instead, supporting the body’s natural collagen production through a variety of nutrients rather than relying on collagen-rich animal foods alone can be beneficial. This is especially relevant for people following plant-based diets.
“Because collagen is found in animal products, vegan and vegetarian diets don’t provide it directly; but they can still offer the nutrients your body needs to support natural collagen production,” Davis said. “Eating foods high in protein and rich in vitamin C can be a great combination to support production.”
Factors affecting collagen production
Collagen supplements have recently gained popularity online, and Davis says this may be partly due to younger people focusing on preventive health.
“Young people seem to be taking steps to take care of their skin and health now rather than waiting until signs of aging start to show,” Davis said.
Hormonal changes are a factor in collagen production. When estrogen levels drop after menopause, collagen production can decrease. Some examples of other factors that can break down collagen include smoking, UV exposure and chronic inflammation.
Collagen supplements may help reduce some of these effects. Davis recommends consulting a doctor if interested in using collagen supplements.