Do Collagen Supplements Really Work?
In the world of beauty and wellness, collagen has taken centre stage, promising to rejuvenate your skin and boost joint health. Collagen supplements, in various forms, from pills to powders, have flooded the market. But, are they really the magic elixir they're touted to be?
What Is Collagen?
Collagen is a protein that makes up a significant portion of your skin, hair, nails, and connective tissues, including your joints. It's responsible for providing structure and elasticity to these vital components of your body. As you age, collagen production naturally decreases, leading to wrinkles, sagging skin, and joint issues. This fact has led to the popularity of collagen supplements, with the promise of turning back time.
Why Collagen Supplements Fall Short
Despite the buzz, there is a shortage of high-quality, large-scale clinical trials that suggest the effectiveness of collagen supplements for skin and joint health. Many claims are based on anecdotal evidence or flawed studies.
Many studies published exploring the effects of collagen supplementation have been small, have not been replicated, had no control group to compare to the group taking collagen supplements, or had confounding variables, such as supplements containing more than just collagen, including COQ10, hyaluronic acid, antioxidants and minerals. Further, no studies have been published to date suggesting that oral collagen consumption will end up in the skin, hair or nails.
A Better Approach to Skin and Joint Health
Rather than relying on collagen supplements as a miracle solution, consider a more holistic approach utilising proven methods to repair and stimulate collagen production:
Apply topical skincare products containing retinol, peptides or vitamin C
Consume foods rich in antioxidants and omega-3 fatty acids, like berries, dark leafy greens, nuts, seeds and ethically sourced fish
Limit alcohol and sugar consumption
Stay well hydrated
Apply a SPF 50+ sunscreen daily
Exercise at least 3 times per week
Get 7 or more hours of restful sleep per night
Quit smoking and vaping
Utilise red light therapy on your skin
Add mobility training or pilates to your workout routine
If you're experiencing skin or joint concerns, consider booking a naturopathic consultation for tailored recommendations and treatments.
