Do collagen supplements work?

💪 Best Way to Maintain Collagen Levels?

The first and most important thing is to maintain a healthy diet with lots of protein including dishes such as wild-caught salmon, chicken, and citrus fruits rich in vitamin C.  Regular resistance training can also help boost collagen levels.  I know, I know… all of this is easier said than done!

🙋‍♀️ What About Collagen Supplements?

Although the data is early on this, there is a study suggesting that hydrolyzed collagen supplements can potentially decrease fine lines and wrinkles (PMID: 33742704). It is important to note that there is still some debate as to how much the hydrolyzed collagen can actually be absorbed by the body.

🦴 As for osteoarthritis, the data is really mixed.  Although there is one study that suggests collagen supplementation might help regrow cartilage (PMID: 21251991), the results have not been replicated.  There also has not been any really good high-quality human study that shows that collagen supplementation significantly improves the symptoms of osteoarthritis.  More studies are needed.

🚨However, for osteoporosis (thin bone), there is abundant evidence showing that collagen supplementation can help increase bone density (PMID: 34520654). So for individuals, such as post-menopausal women, who may have issues with low bone density, collagen supplementation certainly has been shown to help their situation.

😷 As always, check with your doctor before starting any new supplement, even collagen.