You have probably heard that you should drink bone broth or put collagen powder in your smoothie if you want to have better hair, skin, and nails. But is this true and do we really need to supplement our collagen when we get older?
What is Collagen?
Collagen is the most abundant protein in our bodies. It accounts for about one third of all protein in the human body. It is the primary ingredient of our connective tissues like skin or cartilage.
What Does Collagen Do?
Think of collagen as the glue that holds our body together. It provides a protective covering for many of our organs. It helps replace dead skin cells while also forming fibroblasts where new skin cells grow. Collagen gives our skin elasticity and makes our bones strong.
Why Do We Need to Supplement Collagen as We Get Older?
Our body’s ability to produce collagen declines as we age. According to a professor in dermatology at the University of Pittsburgh, “after the age of 20, a person produces about 1 percent less collagen in the skin each year.”
In addition, several lifestyle choices decrease collagen production such as:
- Sun exposure
- Smoking
- Environmental pollutants
- A diet high in sugar and/or processed food
Anti Aging Benefits of Collagen
- Fewer wrinkles
- Tighter skin
- Reduction in cellulite
- Improvements in leaky gut
- Thicker, shinier hair
- Stronger nails
- Less joint pains and muscle aches
- Improvement in hollowing of the eyes and cheeks
Why Can’t We Just Get the Anti Aging Benefits of Collagen from Our Food?
Our ancestors used to eat every part of the animals that they killed, including hides, hooves, bones, tendons and all! This is how they got the anti aging benefits of collagen from their food. We don’t eat that way anymore (thank the Lord) but that’s why we don’t have adequate collagen levels as we age and our body’s ability to make it declines.
There are 5 main types of collagen – type 1, 2, 3, 5, and 10. Your body needs all 5 types of collagen to avoid early aging. The top food sources that enable you to get the 5 types of collagen are:
- Egg membrane (that thin lining between the shell and the egg)
- Gelatin
- Animal skin
- Animal bones and cartilage
I don’t find egg membrane, animal skin, and animal bones/cartilage very appetizing. So those collagen sources are a hard pass for me!
My Collagen Fails
Since gelatin is one of the top 4 collagen containing foods and I like jello, I decided to give it a try. I bought unflavored gelatin from the grocery store (since I know the high sugar content in most other store bought gelatin would counteract the positive effects) and I made a collagen drink with it in the morning. I thought I was so smart for not paying the high price of a collagen supplement! But to be honest, I didn’t see much difference in my skin, hair, or cellulite. So I did more research to try to figure out why.
I found out that the collagen in store bought gelatin is only partially-hydrolyzed. Hydrolyzed means the amino acid bonds are broken down so that the collagen molecule is small enough for to absorb. So my body was not able to absorb most of the collagen in the store bought gelatin which is why I didn’t see much of a difference.
Then I bought a hydrolyzed collagen powder on Amazon. But I still didn’t see much change. I realized that it was probably because it only had one type of collagen. Your body needs all 5 types to see the anti aging benefits of collagen.
Then, I tried bone broth. I am too lazy to make my own so I bought good quality store bought bone broth. Again, I did not notice much positive change. I think this is because you need a lot of bone broth to get enough collagen to see an impact and store bought organic bone broth is really expensive so I wasn’t having enough!
Bottom line – unflavored gelatin and bone broth are good sources of collagen but you likely will still need to add in a hydrolyzed collagen supplement to see the noticeable anti aging benefits of collagen.
What to Look For in a Collagen Supplement
After a lot of trial and error, I have compiled this list of what to look for when you want a collagen supplement that works:
- Hydrolyzed – amino acid bonds of collagen are broken down so that your body can absorb it
- Contains all 5 types of collagen (1, 2, 3, 5 and 10); search for “multi source collagen”
- Sourced in the USA
- Comes from grass fed cows, free range chickens/eggs, and wild caught deep water fish
- No antibiotics or growth hormones given to the animals
- Powder form because when you drink it as a liquid it is better absorbed than capsules or tablets
- Third party tested for toxins
How I Take My Collagen Powder
In the morning before I eat anything, I put two scoops of collagen powder in a glass mug. Then I add warm (not boiling) water, 1 tablespoon of apple cider vinegar, and 1 teaspoon of organic lemon juice. The structure of hydrolyzed collagen may break down at high temperatures so that’s why I said not to add it to boiling hot water. This is definitely an acquired taste so it may not be the right way for you to drink your collagen. I do it this way because I am taking apple cider vinegar for cellulite reduction and better digestion so this kills 2 birds with one stone.
Other ways to take your collagen powder:
- Put it in your coffee or tea (after it cools a bit) – it is odorless and tasteless so you won’t notice a difference
- Put it in your morning smoothie
- Add it to green juice or any juice
- Add it to oatmeal, cereal, or yogurt
Some people recommend baking with collagen or making gummies with it. I don’t think those are optimal ways of taking your collagen since the high heat may break down the collagen and both baking/gummies typically involve a good amount of sugar which has been shown to be detrimental to skin health.
Anti Aging Benefits of Collagen I Have Personally Noticed
I am doing a lot of things to improve the skin on my face so I can’t say that I noticed a huge change there. But I have noticed a significant reduction in my cellulite! And there are placebo double blind studies that back me up on this. In addition, I was starting to get crepey skin on my arms and legs and now that has gone away. Also, my nails and hair grows more quickly than before.
Remember – nothing is fast with natural treatments. It takes at least 3-6 months of regularly using collagen powder to see results.
What the Skeptics Say about Collagen
If you research collagen supplements, there are many skeptics who say you are wasting your money. Many of the research studies that support the benefits of collagen are done by people selling collagen (not good). They also point out that you can’t take collagen and expect it to go where you want it to. For example, if you take collagen because you want to have fewer wrinkles but your body sees your stiff joints as more of a problem, the collagen is going to go towards fixing your joints and not your wrinkles. The body is wise and it will triage where to send the collagen.
To me, this is another good reason to supplement. Because if you want collagen to go toward all of your anti aging concerns, you have to have enough of it to cover all the ways the body breaks down as we get older.
Also, I have anecdotal evidence that collagen powder works for me. When I go on vacation, I don’t usually bring my collagen and I definitely notice more cellulite when I get home. Granted, I also don’t eat as clean when I am on vacation so that could also play a role. 🙂
Even if the critics are right and my skin is not benefiting from the collagen, I would still take it. The reason for this is because it is great for amino acid balance. It’s the same as taking a protein drink only it has way less sugar. So I know it is helping my body some how!
Finally, critics say that topical collagen creams are a waste of money because the collagen molecules are too large for your skin to absorb. I agree. I think taking collagen internally is a much more effective.
For me, the anti anti aging benefits of collagen makes it worth the money!
No information on this site should be used to diagnose, treat, prevent or cure any disease or condition. Please consult a qualified health care professional for medical advice.