Collagen has been a buzz word in skin health for some time now. ‘What’s the best collagen supplement to take?’ It’s a question I am routinely asked. And my answer routinely is – it depends. I’ll explain more, but first lets start from the beginning with a 101 refresher on collagen.
Collagen is a vital protein that plays a crucial role in maintaining skin elasticity, hydration, and overall health. As we age, collagen production naturally decreases, leading to signs of aging like wrinkles, sagging skin, and dryness. However, you can support your body’s collagen levels and promote healthier, more youthful skin.
Understanding Collagen
Collagen is the most abundant protein in the body, found in skin, bones, muscles, and connective tissues. It provides structure, strength, and elasticity, making it essential for maintaining the skin’s firmness and suppleness. There are several types of collagen, but Types I, II, and III are the most relevant to skin health.
Type I Collagen: This type makes up the majority of the collagen in your skin and is responsible for its strength and elasticity.
Type II Collagen: Mainly found in cartilage, it supports joint health but also contributes to skin resilience.
Type III Collagen: Often found alongside Type I, it helps maintain the structure of skin, organs, and blood vessels.
Collagen Supplements: Do They Work?
If you are female and use social media, it’s likely you’ve had numerous collagen ads appear in your feed over recent years. These supplements are usually derived from bovine, marine, or porcine sources and are available in various forms such as powders, capsules and drinks.
Even though the body can make collagen from scratch if you eat a nutritious diet, some research suggests that eating collagen itself can directly contribute to collagen production in your body.
- Improved Skin Elasticity: Several studies suggest that collagen supplements can improve skin elasticity, hydration, and smoothness. A 2019 review found that taking hydrolysed collagen for 4-12 weeks led to significant improvements in skin elasticity and hydration in women.
- Reduction in Wrinkles: Some research indicates that collagen supplements may help reduce the appearance of wrinkles. A 2014 study showed that women who took 2.5 grams of collagen peptides daily for eight weeks experienced a 20% reduction in wrinkle depth around their eyes.
- Enhanced Skin Hydration: Collagen supplements have also been shown to increase skin hydration, which can contribute to a more youthful appearance.
With reviews like that it’s no wonder we will pay a hefty price for a bag of this benevolent white powder. But if you think about where they get this collagen from, you’d be forgiven for thinking “why not go straight to the source and pay for my collagen with my grocery bill!”
Boosting Collagen Through Your Diet
Foods like fish skins, bone broth, and chicken skin are rich in collagen and other nutrients that can help boost your skin’s health. So with a bit of forethought and planning, you can reduce your collagen supplement bill by creating delicious collagen rich meals. I’ve listed three common ways to get collagen in your grocery shop:
1. Fish and Fish Skins
- Salmon: the collagen found in fish, particularly in the skin, is primarily Type I collagen, which is the most abundant type in the human body and plays a crucial role in maintaining the skin’s firmness and elasticity.
- Fish Skins: many cultures have long valued fish skins for their collagen content. Consuming fish skin can provide your body with a direct source of collagen peptides, which are more easily absorbed and utilised by the body. Fish collagen is known for its bioavailability, meaning it is readily absorbed and can effectively support skin hydration and elasticity.
2. Bone Broth
- What It Is: bone broth is made by simmering animal bones and connective tissues over a long period, which extracts collagen, gelatin, and other beneficial nutrients. This process breaks down the collagen into a more digestible form, making it easy for your body to absorb.
- Skin Benefits: regular consumption of bone broth can provide a steady supply of collagen, along with amino acids like glycine and proline, which are essential for collagen production in the body. The gelatin in bone broth also helps to support skin hydration and elasticity.
- Additional Nutrients: Besides collagen, bone broth is rich in minerals like calcium, magnesium, and phosphorus, which support overall health and skin vitality.
3. Chicken Skin and Cartilage
- Chicken Skin: like fish, chicken skin is another source of collagen, especially Types I and III. Eating chicken with the skin on can provide you with additional collagen to support skin health.
- Chicken Cartilage: chicken cartilage, often found in the joints, is rich in collagen. It’s commonly used in bone broth and soups, contributing to the collagen content of these dishes.
Make Bone Broth Your Staple
If you love being in the kitchen, then making a weekly batch of bone broth might be your answer. If your prefer shopping to chef-ing, then fortunately there are plenty of quality bone broths available in supermarkets and specialty butchers now.
I’m somewhere in the middle, not crazy keen on the kitchen, but will if it’s simple and not too messy. My solution is to slow cook cuts like, chicken legs (with skin and bone), lamb shanks and Osso Bucco. It’s surprising how much gelatine is in these cuts. Debone and add the meat back to the pot, add vegetables and you have a protein, collagen and mineral rich soup or stew.
The Bottom Line
I think we’re all convinced that supporting your skin’s collagen levels can have a positive impact on your skin’s health and appearance. So whether it’s collagen supplements, or collagen in your grocery shop, consistency is key.
For the kitchen lovers, I’ve included a bone broth recipe – give it a go for a delicious and collagen-rich boost!