Collagen is one of the most abundant proteins in the body, and it forms the connective tissue throughout our body, from skin to bones, muscles, tendons and ligaments. As we age, our body's collagen production decreases, leading to wrinkles, joint stiffness, cartilage wear, and decreased muscle mass. But can collagen supplements help?Research is mixed on the effectiveness of collagen supplements. Some studies have shown that they can help with arthritis pain and sports-related joint pain.
However, more long-term clinical trials are needed to determine if this benefit is real. Studies have shown that taking 2.5 to 15 grams of collagen peptides per day is safe. It's important to read the label of your collagen peptides to determine how much you are consuming per scoop and follow the dosing instructions correctly. It's still under debate how much of the supplement is absorbed and whether those amino acids reach their target organs to act as building blocks to produce more collagen. Some studies show that taking collagen supplements for several months can improve skin elasticity and increase the density of weakened bones with age.
It can also improve joint, back and knee pain. But many of these studies are small and funded by the companies that manufacture the product, increasing the opportunity for bias in results. Be sure to look at the label, as companies often disclose what's in their product. Powders are the most popular form of collagen supplements because they are easy to add to smoothies, coffee, or even water. It's important to note that topical collagen is unlikely to reach the dermis (the deepest level of the skin) where it is needed. Watch out for products marketed as “plant-based collagen” as they don't actually contain collagen.
Bone broth is a good source of amino acids which can help with collagen production, but there is very little research or evidence to support that it has benefits for the skin. It's unclear if collagen peptides actually help, but studies show that taking them normally doesn't cause any harm. Thanks to a patented ingredient called BioCell Collagen II, these capsules have been clinically proven to increase collagen and smooth fine lines. The best way to make sure your body has everything it needs to produce enough collagen is by eating a balanced diet rich in vitamin C and other essential nutrients.