Collagen peptides have become a popular supplement among celebrities like Jennifer Aniston and Hailey Bieber, who swear by its benefits for the skin, hair, nails, bones, and joints. But is collagen really as effective as it’s claimed to be? Let’s delve into the science behind this trendy supplement.
According to the Cleveland Clinic, collagen is a crucial protein in our bodies, making up 30% of the total protein. The most common types of collagen are types I–IV, with type I being the most prevalent, providing structure to skin, bones, tendons, vasculature, and other tissues.
As we age, our bodies’ natural collagen production may decrease, leading to signs of aging such as wrinkles and joint pain. This is where collagen supplements come into play. Board-certified dermatologist Anna Chon, MD, notes that individuals with collagen deficiencies or experiencing signs of aging may find collagen supplements beneficial.
But what exactly are collagen peptides? These supplements are designed to support healthy skin, hair, nails, joints, and bones. They are typically derived from bovine (cow) or marine (fish) sources, making them unsuitable for vegans. However, there are collagen-boosting alternatives available for vegetarians and vegans, such as Moon Juice Collagen Protect.
Studies have shown that vitamin C can also promote collagen production, so incorporating citrus fruits and leafy greens into your diet can help boost collagen levels. Non-vegans can include collagen-rich foods like bone broth, chicken, turkey, and salmon in their meals to supplement their collagen intake.
It’s essential to note that collagen is an incomplete protein, lacking essential amino acids like tryptophan. To ensure you’re meeting your protein needs, pair collagen supplements with complete proteins like quinoa, salmon, tofu, or chia seeds.
When it comes to the effectiveness of collagen peptides, dermatologist Cameron Rokhsar, MD, recommends them for individuals with visible signs of skin aging, joint pain from osteoarthritis, and those who struggle to obtain sufficient collagen from their diets.
If you’re considering adding collagen peptides to your wellness routine, it’s essential to consult with a healthcare professional to determine whether they’re right for you. While collagen has gained popularity in the beauty and wellness world, the jury is still out on its overall effectiveness. As with any supplement, it’s crucial to approach collagen with caution and knowledge of your own health needs.