What You Need to Know Before Taking Collagen Powder
Isabella Cannon
| 3 min read
Medically reviewed by Dr. Angela Seabright
Collagen powder is a popular daily supplement, but is it right for you?
What is Collagen?
Collagen is the most abundant protein in your body, accounting for about 30%, according to the Cleveland Clinic. It provides support, strength and structure to your:
- Skin
- Muscles
- Bones
- Connective tissues
As we age, we naturally start producing less collagen. This causes visual signs of aging such as wrinkles and skin sagging, prompting many to consider collagen supplementation. They’re widely available – sold in capsules, powders, gummies, topical creams, coffee creamers and more. But do they work?
Collagen fibers are too large to penetrate the skin, so topical creams likely won’t help skin texture. This has put a larger focus on dietary supplements.
Some research on this oral intake has shown promise on skin elasticity and wrinkling, including review studies and a randomized controlled trial. However, many research studies evaluating collagen and skin health are funded partially or fully by beauty industry stakeholders who may benefit from positive results, putting the potential of bias into the mix. Moreover, many research studies exploring collagen supplements often study products that include additional ingredients like vitamins, minerals and antioxidants, making it difficult to nail down whether study results can be attributed to collagen.
The best way to preserve skin heal this to avoid smoking, limit direct sun exposure and have a skincare routine with daily sunscreen. Retinol increases collagen production and slows the breakdown of it. This is another tool to add to the skincare regimen when age appropriate.
According to the Arthritis Foundation, collagen may improve joint stillness in people with osteoarthritis, and other research shows collagen could aid in cartilage repair. If you are experiencing joint pain, talk to your doctor about treatment options such as physical therapy.
Are collagen supplements safe for you?
If you have kidney stones or are at risk for them, you may want to avoid collagen supplements. According to a study published by the National Library of Medicine, they contain an amino acid called hydroxyproline that is converted into oxalate in your body. Too much oxalate may lead to kidney stones.
Negative side effects of collagen powder, capsules, liquids or gummies are rare. Keep in mind the U.S. Food and Drug Administration (FDA) doesn't regulate collagen powder or any other type of dietary supplement. There’s no guarantee your collagen supplement contains the type or amount of collagen the label says it does. You can look for products approved by the United States Pharmacopeia (USP) or National Science Foundation (NSF), which means they are tested and certified by an independent third party.
Before starting a supplement, talk to your doctor.
Foods that support collagen production
You can also eat foods that support collagen production, including:
- Fish
- Poultry
- Eggs
- Citrus fruits
- Berries
- Tomatoes
- Bell Peppers
- Leafy greens
- Legumes
- Whole grains
Photo credit: Getty Images
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