Another caveat? Foods that contain high amounts of collagen are not always the healthiest choices. “While rich in collagen, options like red meat, chicken skin and cartilage, and pork skin, are also high in fat,” explains Cox. Outside of animal proteins, Dr. Shamban suggests beans, oranges, peppers, tomatoes, broccoli, whole grains, and nuts. “A good rule of thumb is to look for foods high in vitamin C, zinc, and copper, which are essential for collagen synthesis which supports collagen production.”
How much collagen do you really need to take?
“Collagen supplements such as powders, capsules, or liquids are beneficial as they provide a concentrated source of collagen peptides, which are easier for the body to absorb,” explains Dr. Shamban. But according to Cox, there is no RDA for collagen, and scientific research is lacking for most collagen supplements.
“There currently are no official guidelines on how much is too much, ” she continues. “Make sure to read and follow the directions suggested by the manufacturer. Research suggests that consuming between 2.5 grams and 15 grams of collagen is safe for adults.”
How does collagen affect your body?
According to Dr. Shamban, collagen plays a crucial role in skin health as it relates to skin structure, moisture retention, wound healing, skin elasticity, anti-aging effects, and UV protection. “Incorporating collagen-rich foods, collagen supplements, or collagen-infused skincare products can help support healthy collagen levels in the skin and promote a glowing, youthful complexion,” she explains.
Body-wise, collagen is known to reducing joint pain and joint deterioration (as shown by a 24-week study on athletes); reduce the loss of bone density and strength as we age (also known as ‘bone metabolism’); and help to build better gut health (by decreasing intestinal barrier dysfunction and the associated inflammatory signals that drive the dysfunction).
What precautions should you take before ingesting collagen?
“Collagen supplements are all the rave right now, but with so many products on the market, it’s difficult to distinguish the good from the garbage,” emphasizes Cox. If you do decide to proceed with taking a supplement, Cox recommends looking for a collagen peptide supplement that is “third party tested, hydrolyzed, which has a much higher absorption rate, and contains collagen types I and III, which are the primary types that support skin elasticity, stronger hair skin and nails, as well as bone and joint health.”