Are collagen supplements a good anti-aging investment for your face?

This is a question I was asked in my Instagram Stories the other day and I thought it warranted a blog post. In fact, I get such good questions from followers that I plan to regularly answer them via a blog post going forward, so send those questions. And who knows, maybe your question might warrant a You Tube video as well!

If you haven’t tried collagen supplements or at least heard of them in the past few years, you’ve been living under a rock. I myself have tried many different brands and varieties and didn’t notice any difference to my hair and skin but one of the liquid supplements greatly helped my knees. I know it works because anytime I stop taking it for a length of time, my knee problems come back…. but took the supplements for a few days (?) knees felt young again. There is much evidence that collagen supplements help joints. I’ve tried this cycle too many times now for it to be coincidence. But as for my skin and hair, who knows?

I researched many different articles from top dermatologists and medical experts and everyone came to the same conclusion. Dr Shari Lipner, Dermatology at NY Presbyterian/Weill Cornell Medical Center, was asked if collagen supplements can help slow down the aging process in skin. “There are some small studies showing improved skin elasticity and appearance of the skin after taking collagen hydrolysate supplements for at least six weeks. Keep in mind that we do not know if these effects are long-lasting and that there was no control group in some of the studies. Right now, we do not have good evidence that there is benefit to taking collagen supplements. I would advise my patients to avoid taking these supplements until we have more convincing data of benefits and until we can be sure of safety.” When asked if eating food with collagen (think bone broth) was a better choice for anti-aging, she states, “The collagen in food cannot be used directly by our tissues. It is a long chain of amino acids that must be first broken down by enzymes into a shorter, more usable form.”

Dr. Adam Friedman, MD, associate professor of Dermatology at George Washington University, mimicked much of what Dr. Lipner explained, even adding that "The collagen is going to be digested by your GI tract because it isn't built to survive the massive pH changes in the gut."

There’s research to back him up on that. A 2002 study found your gut’s digestive enzymes and acids break down hydrolyzed collagen, which is the type found in most powders. But the same study found type-II collagen may slip through your gut without losing its chemical structure.

Of course, we're still learning about the human gut. More research has linked some collagen peptides to reduced skin wrinkles and healthier skin, so it’s possible some new finding will explain the anecdotal evidence linking collagen powders to nail and hair benefits. But at this point, there are many more questions than answers. Good Housekeeping “Do Collagen Supplements Work?”

According to WebMD, Collagen and Your Body: You can help your body make more collagen by eating healthy foods. To make it, your body puts together amino acids called glycine and proline. You find these acids in high-protein foods such as chicken, fish, beef, eggs, dairy, and beans. Other nutrients, like vitamin C, zinc, and copper, also play a part. You can get vitamin C in citrus fruits, tomatoes, and leafy greens. For zinc and copper, try shellfish, nuts, whole grains, and beans. If you eat a balanced diet, your body likely makes enough collagen for your needs. Most of the studies into collagen supplements have been small. We need more large studies to understand their effects on health. But if you do want to try one, they’re generally safe and don’t have side effects. They usually come as a powder that you can mix into drinks or sauces, stick to unflavored. The FDA doesn’t regulate collagen supplements, so companies that make them don’t have to prove that they work or are safe. If you buy them, look for these keywords in the ingredients: collagen hydrolysate, hydrolyzed collagen, or collagen peptides.

When researching collagen supplements yourself, consider the source. If a company is selling collagen supplements they’ll probably have paid for their own tests to back their product. That doesn’t mean they’re misleading you, they may work as stated, but most medical experts agree that the research doesn’t as of now support the claims to increasing elasticity. It’s your money, it’s up to you, it certainly won’t hurt you, except in the wallet, but try it out for a minimum of 8 weeks and see if you notice a difference. Only you can tell if it’s working for you!

Personally I think I’d rather use that money for proven skin treatments and quality, clean skin care. Dr Lipner, and most dermatologists I’ve read or watched over the past year all agree, “The best ways to prevent signs of skin aging are to use sun protection, eat a well-balanced diet, drink water, and avoid smoking. A board-certified dermatologist can prescribe a retinoid cream and/or perform noninvasive procedures to reduce signs of skin aging.” And to avoid a office visit and RX, an over the counter Retinol does the trick too, it just doesn’t work as quickly as RX but is also gentler on skin while as effective.

I hope this article will help you make an informed decision. I’m not anti-supplement at all, I just noticed zero effect in my skin/hair/nails while taking collagen faithfully. Be your own guinea pig, it’s the best way to find the right fit.