Collagen is a complex protein made up of 19 different amino acids, crucial for maintaining the structure of our skin, joints, and other tissues. However, whether taking collagen supplements is beneficial remains a hot topic of debate.

When you consume collagen through food or supplements, your digestive system breaks it down into individual amino acids. The bloodstream then absorbs these amino acids. The catch? There’s no guarantee your body will reassemble them back into collagen. This raises questions about the effectiveness of collagen supplements in their original form.

The Power of a Balanced Diet

Dermatologist Stephen Shumack argues that you can get the necessary "building blocks" for protein synthesis through a balanced diet, making it a more rational and cost-effective approach. A lot of collagen is found in seafood, meat, eggs, oranges, kiwi, and so on. “Collagen supplements are just a trend based on limited scientific data. Fortunately, they have no side effects,” Shumack adds.

Research and Positive Effects

Despite the skepticism, some studies highlight the benefits of collagen supplements. For instance, a 12-week placebo-controlled study found that women over 35 who took collagen along with vitamins C, E, and zinc saw improved skin condition. Eleven other studies also support that collagen intake can enhance skin elasticity, moisture levels, and wound healing.

Collagen supplements can be helpful in certain scenarios, especially if you have a deficiency in specific amino acids or need extra support for your joints and skin. However, for most people, a balanced diet remains the key to getting all the necessary amino acids and maintaining healthy skin and joints.