Is Collagen, the Hottest Skin Care Trend, Missing From Your Diet?

If you want to look more youthful, collagen is a major player. It's a protein that's naturally produced within our bodies and gives skin its structure and elasticity, but unfortunately, as we get older, our bodies make less of it. Like, dramatically less after our 20s, which leads to wrinkles and thinning skin. Collagen is also part of what makes joints flexible and bones strong, so it’s important to replenish what has been lost.   

Meals rich in collagen may help your body replace what it's lacking. Foods with high protein and connective tissue (read: meat) are the obvious choices. Bone broth is best because it’s bioavailable and gets absorbed into your body more quickly. Besides eating chicken and fish, foods that help your body boost collagen production include egg whites, citrus, berries, tropical fruits, garlic, leafy greens, beans, cashews, tomatoes and bell peppers. 

Some studies suggest that collagen peptides found in supplements are even easier to digest and absorb, thus giving our bodies the building blocks to produce more collagen. Further research is needed to see just how effective they are, but there doesn’t seem to be a downside to collagen peptides except to your wallet, so it may be worth it to try taking them to see how it works for you personally. 

There’s also the question of how much and how often you need these supplements. Preliminary studies recommend taking 2.5 to 10 grams of collagen supplements daily for four to eight weeks before you see results. You will need to take supplements continuously to maintain any improvements, as your body will continue to lose collagen once the peptides leave your system.