Collagen Supplements? Are they effective? Should you invest in them? Simplified by Dr.Manjot MD
Collagen is a structural protein found in connective tissues throughout your body, including skin, bones, tendons, and ligaments. Its primary function is to help tissues withstand stretching. As you age, your body make less collagen. Some people attempt to restore collagen by taking collagen supplements.
Researchers have investigated the effects of collagen supplementation on aging skin, bone density, joint health, and other factors. While results are promising, more research is needed to fully understand whether or not supplementation is effective.
Health Benefits
Despite claims that collagen supplements can firm up your skin, fight age-related damage, boost bone health, and provide other benefits, few rigorous independent studies have tested the effects of these supplements.
Dosage and Preparation
Collagen supplements are available in the form of tablets, capsules, and powders.
Dosage recommendations vary. Studies investigating the benefits of collagen supplements have evaluated doses ranging from 2.5 to 10 grams per day. However, some supplement makers and other proponents of collagen-based products recommend up to 30 grams per day.
Your healthcare provider may be the best source of advice to determine the proper dose for you.
Note that you can also boost collagen production by consuming foods such as bone broth or pork skin.
What to Look For
Many products marketed as collagen supplements contain hydrolyzed collagen, which is animal-derived collagen that has been broken down into small peptides so that your body can absorb it more effectively.
Because collagen supplements are usually made from fish scales, cow bones, or other animal parts, those who follow a strict vegan diet may want to find an alternative.
Lastly, keep in mind that a more expensive supplement is not necessarily a better one.