Consider this the last time you'll ever wonder about collagen. Everything you need to know is right here: What collagen is, why you should take it, and the products you need to buy — stat.
I keep hearing about collagen — but WTF is it?
Great question. Collagen is a protein — the most abundant one in mammals — and it forms fibrous, connective tissue. Here's what you really should know, though: Collagen isn't just a supplement. it's something you're born having. So, yah, you've got the stuff in your body right now.
It's inside me?! Where?
Well, lots of places: It's in your nails, hair, and skin, but you'll also find it in your joints and tendons.
So, if it's naturally occurring, why should I add more to my diet?
It has to do with your age. In your twenties, collagen production begins to slow down, and the quality of the collagen you still have declines.
What happens when collagen gets old?
Think of collagen fibers as pieces of elastic. The longer you use the elastic, the more it stretches out. Eventually, it probably even breaks. The same thing happens to the collagen in your body: it stretches out and loses elasticity. And if it's weakened, all the body parts that collagen's found in will be, too. Your skin will produce wrinkles and fine lines, and your joints and tendons will become more susceptible to injury.
OK, I get it. But now what?
You'll see collagen in many beauty products including face creams or chapsticks, but estheticians disagree on the effectiveness of topical products. The best way to reap many of the benefits of collagen — younger-looking skin, healthier joints and ligaments — is to consume it.
You're saying I should eat collagen?
That's exactly what we're saying. We're not making this up. Jennifer Garner does it — and so do a ton of other people. Brands like Primal Kitchen and Vital Proteins turn collagen into powder, which you can add to anything — smoothies, baked goods, tea. You'll find it in energy bars, gummies, and coffee creamer, too. There's also the OG collagen source: bone broth. Since it's made from animal bones, it's naturally filled with collagen.
But also know this: Some nutritionists purport that if you're eating a healthy diet, with several servings of organic animal protein each week, you might be getting enough collagen and not need to supplement.
How much collagen should I eat?
Most serving sizes are 20 grams, and that's what you should start with, daily. Elite athletes who put a lot of strain on their muscles could handle more, up to about 30 or 40 grams a day.
When will I start to notice a difference?
Collagen isn't like an antibiotic. You won't see a change immediately. Many people report slight differences within a month and see real developments — in hair growth or tendon strengthening — after three to four months.
What's the best time of day to take collagen?
There are a lot of theories about this. Some people argue you should take it first thing in the morning, before eating, and others say the best time to take collagen is at night, when you're going to bed. Here's the thing: There's not enough evidence to support either argument, so just take it when you remember.
Where does all this extra collagen come from?
Most collagen on the market comes from animals. The two most common sources are bovine hides and fish scales. Vegan collagen, made from seaweed, is hard to come by, but not impossible to find.
Why do some companies call their products peptides?
It's just a science-y term you probably forget from middle school. A peptide is a short chain of two or more amino acids, and proteins are made up of those chains. Don't worry about the fancy terminology. Collagen and collagen peptides are the same thing.
Is this a bunch of hullabaloo or is this stuff backed by science?
There are studies: One found that after an eight week trial, oral collagen consumption increased skin hydration, thereby decreasing the appearance of fine lines. A couple others revealed that pain related to joint injury can be remedied with collagen supplements.
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