Are Collagen Supplements Effective?

Collagen–we all know it’s important for good skin. This vital protein is what makes your skin bouncy and firm, and as you age, your body naturally produces less of it. Environmental stressors like sun exposure, and behaviors like smoking and lack of sleep can make collagen depletion even worse. That’s probably why collagen supplements have become so popular. They seem to offer a completely stress-free, easy way to replenish this important substance. What could be easier than stirring a chocolate-flavored powder into your coffee or smoothie? 

But the real question is: do collagen supplements really work? And is there any other way to boost your collagen production? Today we’re answering all your collagen questions. 

What is collagen?

Collagen is a protein found throughout your body–it’s in your bones, muscles, cartilage, joints, and of course, your skin. It keeps these tissues resilient and strong and able to withstand the effects of stretching. In the skin, it creates a nice, tight structure–and as you age, this structure gets disorganized–like “your bathroom counter before a girls’ night out” disorganized. 

What’s in collagen supplements? Are collagen supplements vegan?

Collagen supplements are typically made from hydrolyzed collagen, which is science-speak for “broken down into smaller amino acids”. This quality is what makes supplement powders easy to dissolve in both hot and cold liquids. Most collagen in supplements comes from animal hides, fish scales, or bones. Yes, seriously, fish scales. If you are vegan or vegetarian, we have bad news: there’s no such thing as a vegan collagen supplement. Products marketed as ‘vegan collagen supplements’ typically contain other nutrients like vitamin C and zinc that are believed to help boost your body’s production of collagen. But there’s not a lot of research to suggest that these supplements are effective at promoting collagen. 

Are collagen supplements safe?

In general, supplements taken in moderation are most likely okay. But because these supplements are not regulated or evaluated by the FDA for efficacy, you should always carefully read the ingredients list. It’s also smart to look for third-party certification from groups like NSF or USP. This just helps you know that the stuff in the tin actually matches what’s on the ingredients list. And if you have beef or shellfish allergies, you may want to steer clear of these supplements, as the collagen source isn’t always listed on the packaging. It’s always best practice to check with your doctor before starting any supplement–this is especially true for collagen supplements if you’ve had kidney problems in the past. But for most people, collagen supplements are generally safe. 

‍

Are collagen supplements effective?

The short answer is…maybe. But the science is hard to interpret because research studies on collagen are often commissioned by the companies that make these products. That introduces a conflict of interest that can skew results. 

Here’s what we do know: collagen supplements have been shown to reduce joint pain in one study from 2009, although scientists don’t know why or how it reduced pain. Additionally, it was type-II collagen, which isn’t the same substance as hydrolyzed collagen found in most supplements. And a 2018 study of perimenopausal women found that taking collagen supplements may improve bone density.

Those are both great potential benefits, but when it comes to collagen supplementation and skin, it’s pretty hard to definitively say that collagen supplements do anything. (Sorry, we know it’s a bummer). This is because your gut breaks down hydrolyzed collagen (the kind found in most supplement powders) and turns it into different amino acids. The nutrient that you take in the supplement doesn’t stay the same in your body. 

‍

What else can I do to boost collagen in my skin?

There are some basic lifestyle changes that will help you hold on to more collagen. Quitting smoking and excessive drinking are two big ones. If you’ve been eating a diet high in refined carbohydrates and sugar, that can damage your collagen from a process called glycation. Swap out sugary foods for complex carbohydrates like fruit, oats, barley, quinoa, whole wheat, beans, and sweet potatoes. 

The other most important change? You probably guessed it: SPF. Wear a broad-spectrum SPF 30 or higher every day to keep your skin looking its best.

‍

We know this article probably bummed you out, because we’ve basically told you that there is no magic way to make your skin look firmer and bouncier. But we have great news: there are some MedSpa treatments that help to boost collagen in your skin by triggering your body’s own healing processes. 

Forma is a radiofrequency (RF) and heat treatment that triggers a healing response deep in your skin, boosting the production of collagen and elastane for firmer, tighter skin. Forma is non-invasive with no downtime. You can get it done on your lunch break and no one will be able to tell.

Morpheus8 combines RF with microneedling, which causes the same reaction, only amplified. It can be used on the face or body to treat skin laxity, acne scarring, and more. Morpheus8 is minimally invasive and has brief downtime, depending on the strength of the treatment.

Evolve Tite works similarly to Forma, using RF to target deep layers of skin, and can be used on areas of the body like the stomach and thighs to help tighten skin. Evolve Tite is non-invasive with no downtime.

‍

Two things all these treatments have in common, that collagen supplements don’t? They’re FDA approved, and proven effective. That’s why we like to boost our collagen the MedSpa way ;)

‍