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In fact, you can help your body make collagen and maintain healthy collagen levels and bone tissue by simply including enough high quality protein, vitamin D, calcium, vitamin C, and zinc in your diet ( 30, 31, 32). Meanwhile, Logan recommends opting for type 1. “Type 1 collagen makes up 90 per cent of the collagen in the body, so it is certainly the one we should try and focus on the most – especially when looking to support the skin. Type 1 collagen is concentrated around the skin, bones, tendons and ligaments, helping to provide structure and strength.” Which collagen is best for anti-ageing? Consuming enough protein, vitamin C, vitamin D, and zinc in a balanced diet is a healthy and less expensive alternative to supplements. By combining this with regular exercise, you can help minimize collagen and bone loss as you age. While collagen loss and damage as you age are inevitable, certain dietary and lifestyle factors can accelerate this process. Because your body naturally produces collagen from amino acids, you can support collagen production by ensuring that you’re eating adequate amounts of protein from foods like poultry, fish, beans, and eggs.

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Therefore, collagen supplements may not have the same effects in other populations, such as men, those who are younger, or those who don’t have low bone mineral density. Do collagen supplements have side effects? Excessive drinking has also been shown to accelerate skin aging by reducing collagen production and damaging skin repair mechanisms ( 13). A 2019 review of clinical studies found that taking 2.5–15 grams of hydrolyzed collagen peptides each day may be safe and effective ( 29). This and other vitamins and minerals could cause health issues if you take them in high doses for a long time ( 29). There are 28 known types of collagen, with type I collagen accounting for 90% of the collagen in the human body ( 2).It’s important to note that studies observed these beneficial effects of taking collagen mainly in older women with low bone mineral density.

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Lastly, larger daily doses of 15 grams of these peptides have mostly been used to improve muscle mass and body composition ( 20, 33). Undenatured collagen It can also be added to sauces, soups, smoothies, and other foods for an extra boost of collagen proteins, although limited research is available to support specific dosage recommendations for this use. What’s more, some supplements that contain collagen may also contain megadoses of nutrients like biotin, which could interfere with laboratory tests for heart and thyroid function. Sugihara F, Inoue N, Venkateswarathirukumara S. Ingestion of bioactive collagen hydrolysates enhanced pressure ulcer healing in a randomized double-blind placebo-controlled clinical study. Sci Rep. 2018;8(1):11403. doi:10.1038/s41598-018-29831-7

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Smoking cigarettes and drinking excessive amounts of alcohol negatively affect collagen production, as does following a diet high in ultra-processed foods and added sugar ( 12, 13, 14). For example, vitamin C is necessary for collagen synthesis, so having low or deficient levels of vitamin C can lead to impaired collagen production ( 17). Therefore, consuming plenty of vitamin C-rich foods can help support healthy collagen production. For example, try citrus fruits, peppers, greens, and berries.

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Some human studies have suggested that doses of 10–40 mg of undenatured collagen per day may improve joint health ( 34, 35). GelatinEvening is the ideal time as your body goes through a cell rejuvenation and regeneration process while you sleep,” says Ghatora. “Consistency is key with this type of supplement,” adds Logan. “So if you find it easiest to take it in your smoothie in the morning, that's the best time, conversely, if you find it easiest to remember to take it in the evening, in your hot chocolate, then that’s the best time. The best results are seen with consistent long-term use. Should you add collagen to your coffee? What’s more, one review article concluded that taking oral collagen supplements reduced participants’ symptoms related to osteoarthritis, including stiffness ( 27). National Center for Biotechnology Information. PubChem Compound Summary for CID 656852, Glycyrrhizinate Dipotassium.

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Another factor is the kind of food you eat. Eating the wrong food can adversely affect your health. For instance, if you love eating junk, you damage the effect of collagen.Additionally, following a diet high in high quality protein and plant foods such as fruits and vegetables, which contain collagen-supportive and protective nutrients, may also help protect collagen stores and prevent collagen damage and loss ( 33). Summary Collagen supplements may provide other health benefits as well, such as improving body composition in certain populations when combined with resistance training ( 28).