Between Jennifer Aniston’s long-documented love for her collagen peptides and Hailey Bieber’s fan-favorite Erewhon smoothie chock-full of collagen, it’s safe to say the supplement is a celeb go-to. And if there’s one thing we’re going to do, it’s take a cue from their beauty routines (I mean, have you ever seen such glowy, hydrated skin?) But despite stars falling in love with the supposed hair, skin, nails, bones and joints savior, the jury is out on whether or not collagen is really all that effective when consumed.
Collagen is an abundant protein in our bodies that makes up 30% of our body’s total protein, according to Cleveland Clinic. Though there are 28 different types of collagen, the most common are types I-IV; type I makes up 90% of our bodies’ collagen, specifically providing structure to skin, bones, tendons, vasculature, and other tissue.
Although our bodies naturally produce collagen, production can decrease with age and other factors, so this is where the collagen supplements step in: “Individuals experiencing signs of aging such as wrinkles and joint pain, or those with a collagen deficiency, may find them beneficial,” says Anna Chon, MD, a board-certified dermatologist in Miami.
Will collagen really help skin hydration or nail strength, as many claim to do? If you haven’t heard of collagen peptides before and are wondering what they actually do, read on for everything you need to know about the buzzy supplement, and if it’s worth adding to your wellness routine.
What are collagen peptides?
Collagen peptides are a supplement designed to support healthy skin, hair, nails, joints, and bones. Typically derived from bovine (cow) or marine (fish) sources, collagen is not vegan and you cannot purchase vegan collagen, so take note if you have dietary restrictions or allergies.
However, vegetarians and vegans, fear not: There are collagen-boosting alternatives on the market, like Moon Juice Collagen Protect. Studies have shown that vitamin C can also promote collagen production, so stock up on your citrus and leafy greens. Non-vegans and non-vegetarians looking for an extra boost of collagen can incorporate collagen-rich foods like bone broth, chicken, turkey, and salmon into their diets.
Note that though collagen contains protein, it is an incomplete protein. It lacks tryptophan (one of the nine essential amino acids that make a complete protein), so make sure to pair it with a complete protein like quinoa, salmon, tofu, or chia seeds if you want to count your collagen supplement toward your protein intake for the day.
What do collagen peptides do?
“I recommend collagen supplements to individuals with noticeable signs of skin aging, those with joint pain related to osteoarthritis, and those who are unable to get sufficient collagen from their diet,” says Cameron Rokhsar, MD, FAAD, FAACS, a board-certified dermatologist and associate clinical professor of dermatology at Mount Sinai Hospital in New York.
