Collagen supplements come in a variety of ways. But first, we must know what collagen is and what it does. Collagen is the primary protein that is found in the skin and connective tissues. It is naturally produced in our bodies and its main function is to give structure and strength throughout the body.

As we age, our bodies start to produce less collagen and that’s when we start to notice wrinkles, fine lines, and crepey skin. And that’s where collagen supplements come in. 

Typically, when you think of collagen supplements, you think of something to ingest that grows our hair, skin, and nails. That’s exactly what the supplements promise, but does it actually work? 

What happens to collagen once we ingest it?

Typically, collagen supplements are ingested as a powder, liquid, or capsule. Once the collagen has been ingested, it goes to our stomach where the acid breaks it down into amino acids (protein). 

Once the collagen has been broken down, it doesn’t function the way we might think. It turns out that it doesn’t go into your skin in the form of collagen. Instead, the collagen which is now amino acids gets distributed throughout the body as needed. Your body needs some tissues repaired? Yeah, it’s going to go there first, not to our beautiful skin. 

& already we have busted this myth. Collagen supplements do not build more collagen in our skin. Of course, that would make things a lot easier in the anti-aging department. But don’t worry, read on for ways to protect our existing collagen and ways to make more of it. 

Are collagen supplements a waste of time?

Absolutely not! Collagen is still a protein and just because it won’t necessarily get rid of our wrinkles doesn't mean the rest of our body can’t utilize it. 

Since protein grows and repairs, it is perfect for consuming after a workout. You know we need that protein for those muscle gains.  

If you have a tissue in your body that needs repair, protein is what you need. 

Therefore, if you are used to taking a collagen supplement every day, keep taking it so that you get enough protein. 

Collagen can help you increase muscle mass, keep your heart healthy, alleviate joint pain, and reduce bone loss. There are so many reasons to keep taking it. 

The matcha that I drink also contains collagen. Even though it won’t help my skin, hair, and nails, it is still helping my body function to the best of its ability. 

Ways to BUILD collagen

Lucky enough for us, there are ways that we can build collagen. The secret is to make your body build more of it for itself. Isn’t that the coolest thing, that our bodies are capable of doing that. All you need to know is what builds it and make sure you do it consistently. 

Vitamin C

Vitamin C promotes the growth of collagen because it is a cofactor of prolyl hydroxylase and lysyl hydroxylase, which are enzymes that activate procollagen through the hydroxylation of proline and lysine residues. This promotes the proper making of stable collagen. 

The best way to get vitamin C for collagen growth is to apply it topically with a serum. Some great vitamin C serums are:

• The Ordinary Ascorbyl Glucoside Solution 12%
• Dr. Dennis Gross Vitamin C Lactic 15% Firm & Bright Serum

Retinol

Retinol is also on the list for building collagen because it stimulates fibroblasts to make collagen fibers. It is a derivative of vitamin A and also helps to reduce the breakdown of existing collagen. 

Some great retinol serums are:

• The Ordinary Retinol 0.2% in Squalane
•  Dr. Dennis Gross Advanced Retinol & Ferulic Line

Note that retinol should be used at night, as it can cause sun sensitivity to the skin. If you are new to collagen check out this blog post, Skin Cycling: Everything You Need To Know, to ease into using it. 

AHAs + BHAs

AHAs and BHAs stand for alpha and beta hydroxy acids and are chemical exfoliants. They get rid of dead skin cells and stimulate fibroblasts, which activate the production of collagen. Another benefit is that it also stimulates the production of hyaluronic acid (can’t beat that!).

AHAs include glycolic acid and lactic acid while BHAs include salicylic acid. You can also find products that have them together. 

Some great AHA + BHA serums are:

• The Ordinary AHA 30% + BHA 2% Peeling Solution
• Dr. Dennis Gross Alpha Beta Extra Strength Daily Peel 

Red Light Therapy

Everyone knows I am a raging fan of red light therapy. It is a collagen builder because when the infrared light hits our skin, our mitochondria (the powerhouse of the cell) are able to make more energy more efficiently. The increase in energy allows the fibroblasts to create more collagen in the skin.

If you are obsessed with anti-aging skincare, then I recommend that you invest in your own personal red light therapy mask. I use Dr. Dennis Gross’ Drx SpectraLite FaceWare Pro and it is the best investment I have made. All it takes is 3 minutes a day and you can easily do it while watching tv.

There are a bunch of different brands that have red light therapy masks. Do your research and find the best one for you. 

Ways to PROTECT collagen

Collagen gets broken down by free radicals. Free radicals are molecules that damage cells and create disruption in the balance of the body. They are either a natural byproduct of the body or they can be caused by environmental things such as UV rays, air pollution, smoking, etc. It’s hard to avoid everything that could cause free radicals. That is why we need to take measures to protect not only our collagen but our bodies in general. 

Vitamin C

Vitamin C is just the holy grail for skincare. It’s here for growth and protection. It protects our collagen because it neutralizes those pesky free radicals. If you haven’t started using vitamin C, don’t wait any longer. Check out my vitamin C brand recommendations above. 

Limiting Sun Exposure

This one has to be pretty obvious at this point. The only thing the sun is good for (when it comes to our bodies) is vitamin D. If you are sitting outside around noontime, ten minutes is all you need to get the proper amount of vitamin D. However, that is when the UV rays are the strongest, so I recommend getting your vitamin D in the morning (before 10am) and in the evening (after 4pm) for longer (about an hour) to get your vitamin D from the sun.

If you are low on vitamin D and avoid going in the sun, think about taking a vitamin D supplement. Thorne is a great brand to use for supplements. 

Anyway, back to collagen. Since the sun’s UV rays deteriorate collagen, it is best to avoid the sun from 10am to 4pm. If you find yourself outside during those hours, I suggest wearing a wide brimmed hat or a zinc oxide based sunscreen. 

Right now, I am using DRMTLGY’s Universal Tinted Moisturizer SPF 46. I love it because it moisturizes my face while also protecting my skin from the sun’s harmful UV rays. It also doubles as a low coverage foundation/BB cream, so it looks great if you’re going for minimal makeup. 

Collagen promoting foods

The tips above really focus on skin and avoiding fine lines and wrinkles. However, eating the right foods that promote collagen growth will help your hair and nails grow. 

Collagen promoting foods:

• Bone broth
• Fish and shellfish (sardines, anchovies, oysters, shrimp)
• Chicken
• Berries (strawberries, raspberries, blueberries, blackberries)
• Egg whites
• Oranges, grapefruit, lemons
• Mango, kiwi, pineapple
• Garlic
• Beans
• Spinach
• Kale
• Tomatoes
• Bell peppers

Add these foods to your diet and watch your hair and nails grow and your skin glow.

Is it OK to take collagen every day?

Yes, it is safe to take a collagen supplement every day.

What foods deteriorate collagen?

SUGAR. Collagen hates sugar with a passion. Since it causes our insulin to spike, it causes inflammation. That leads to the making of glycotoxins, which create free radicals. & we now know that free radicals break down collagen.

That being said, avoid:

• Soda
• Sweetened beverages
• Refined carbs (crackers, cookies, pasta, cereal, etc.)
• Fried foods (but McDonald’s is soooo good!!)
• Processed meats (hot dogs, lunch meat, pepperoni, etc.)

It’s hard to avoid certain foods, however try to cut back on them and only eat them in moderation. 

Conclusion

Now that we know collagen supplements don’t give our skin more collagen, we can move on to the things that really do. Dr. Dennis Gross is a medical doctor and skincare expert who busted this myth in the most simple way. Watch the video here, it’s under a minute!  

Email [email protected] and let us know how you are building and protecting your collagen.