is there a benefit to taking collagen powder as a supplement

Taking collagen powder as a supplement has several potential benefits, particularly for skin health. Here are some key insights:

1. Skin Elasticity and Appearance:

   • Collagen supplements, typically taken at dosages between 5 to 30 grams per day, have been shown to moderately improve skin elasticity, smoothness, and plumpness. These effects are often subjectively observed in studies, suggesting some level of benefit for skin appearance 1.

2. Skin Health and Hydration:

   • Collagen supplementation may enhance skin hydration by increasing blood osmolality, drawing more water into the vessels. This can provide an aesthetic benefit, making the skin appear more plump and hydrated 2.

3. Aging and Wrinkles:

   • Meta-analyses indicate that collagen supplementation can improve collagen composition in the skin, potentially reducing wrinkles and skin sagging. This is notable because it challenges the traditional belief that dietary proteins are not selectively trafficked to specific tissues like the skin 3 4.

     Skin Health Insights

     Andrew Huberman

     Skin thinning is a natural part of aging, largely due to changes in collagen and elastin production. Moderate evidence suggests that ingesting collagen protein can enhance skin elasticity and improve its appearance, especially when combined with vitamin C. While it won't completely reverse skin sagging, incorporating collagen through supplements or bone broth may offer noticeable benefits.

     

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4. General Skin Health:

   • Collagen proteins can support the overall health of skin, hair, and nails due to their unique amino acid composition, including glycine, proline, and hydroxyproline. Higher doses, potentially upwards of 25 grams, might offer more pronounced benefits 5.

It’s important to note that collagen is a non-essential protein; the body can synthesize its core amino acids from other sources like sugars and fats. Thus, while collagen supplementation can benefit skin health, it is not as critical as essential proteins found in animal products, which provide all necessary amino acids the body cannot produce 6.

Recommendations

• Dosage: Aim for 15-30 grams of hydrolyzed collagen per day.
• Combination: Pairing collagen with Vitamin C (500-1000 mg) can enhance its benefits.
• Sources: Collagen can be ingested through supplements and foods like bone broth.

Despite these benefits, be aware of potential issues, such as increased blood pressure in individuals sensitive to higher protein intakes. Always consult with a healthcare provider before starting any new supplement regimen.