Even though collagen is only found in meat and fish (the experts also cite bone broth as a good source of collagen), Hayes explains that the body can use the building blocks found in plant-based proteins to produce collagen. As long as someone is eating high-quality proteins from any source, Dr. Erickson says their body will be able to make the collagen it needs on its own.
Besides focusing on getting enough protein, Hayes and Dr. Erikson both say that vitamin C also plays a role in generating collagen.
“Vitamin C is part of the collagen matrix and a deficiency could lead to missing one of the key components the body needs to make collagen,” Hayes says, adding that there are many good sources of the nutrient (including citrus foods, tomatoes, and bell peppers) and that the vast majority of people in the US get enough.
All three nutrition experts emphasized that there is no need to take a collagen supplement if someone is meeting their protein needs.
What about all the claims about collagen helping to reduce wrinkles, improve joint health, or anything else you may come across? Hayes, Dr. Erikson, and Dr. Begdachne are all in agreement that upping the amount of protein you’re getting will have the same effects; if you’re getting enough protein, you don’t need to supplement with collagen.
“There are studies out there showing different benefits of supplementing with collagen, but if you really look at them they are all flawed,” Dr. Erikson says. “They are either funded by a supplement company or they don’t use good control [guidelines]. Often, the placebo in collagen supplement studies is nothing. But the placebo should be another protein.”
The bottom line? “There is no study showing that a collagen supplement is more beneficial than a high-quality diet,” Dr. Erikson says.
Still Want to Get a Collagen Supplement? Here’s What to Keep in Mind
If you’re still convinced that you need to stock up on collagen, there are a few tips the experts say to keep in mind. When shopping for collagen supplements or skin-care products, you will likely see the type of collagen referred to as marine or bovine. This, Dr. Begdache says, refers to how it was sourced.
“Marine collagen comes from fish—the skin and bones are especially good sources—and bovine collagen comes from cows,” Dr. Begdachne says. In general, she says not to get too hung up on marine versus bovine collagen, but she says marine collagen does contain more type 1 collagen, which tends to be smaller and easier to absorb.
“Type 1 collagen is what’s mostly found in skin, so if you are looking for a collagen product for skin health, marine would be a slightly better choice,” she says.
Since supplements are not FDA-regulated, Dr. Erikson says that there is a risk of toxicity.
“Especially supplements sourced from animals, like collagen supplements, there is a risk of heavy metals,” he says. “The cow could have been exposed to lead or other metals in the soil from its food and fish can contain mercury.”
To be safe, he recommends finding a supplement with a US Pharmacopeia (USP) seal, which indicates that it has been third-party tested for ingredient accuracy and is free of contaminants.
Collagen does play an important role in the body, but as long as you’re getting enough protein and vitamin C, it’s not something you have to worry about. This is one trend you don’t have to buy into.
