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By now, you may already know that collagen is a shining star in the wellness world.
Everyone from Kourtney Kardashian to Jennifer Aniston is taking a version of the trendy supplement-plus, it’s cropping up in a number of top anti-aging skincare products you’ve recently bought or heard of. But beyond beauty, collagen has a number of health benefits that prove it’s more than just a passing fad. As a type of protein that plays a vital role in building and supporting body tissues, collagen is “especially good for keeping your skin moisturized and elastic, ultimately preventing wrinkles and the appearance of aging,” explains registered dietician Trista Best.
Got it! While there are things you can do to naturally boost collagen production, another great way to keep your body pampered with collagen is to take supplements. Here are some of the best options for doing so.
Vitamin C
According to Lauren Manaker, MS, RDN for Zhou Nutrition, vitamin C is a key player in collagen synthesis. "Taking a daily boost of vitamin C via your diet or a high-quality supplement can help maintain your collagen production," she explains.
Lisa Richards, nutritionist and author of The Candida Diet, agrees. "Vitamin C and antioxidants can increase collagen production, while simultaneously improving health in many other areas of the body, both inside and out," she adds.
Ginseng
Before kale started taking over the health and beauty worlds, ginseng was the original superfood. The root is prized in South Korea for its antioxidant properties that help protect skin from free radicals and other environmental aggressors; additionally, it's been found to spur collagen production in the body.
"Ginseng can provide a respectable level of protection against UVB rays, and promotes the growth of health cells," says Lisa. "Each of these benefits from ginseng show themselves primarily on the skin's surface through brighter skin with less wrinkles and more elasticity."
Lauren notes that taking ginseng can help increase the amount of collagen in the bloodstream, therefore boosting all-around supplies of collagen. "Plus, the anti-inflammatory effects of ginseng can help support skin health, too!" It's a win-win.
Collagen Supplement
This is something of a no-brainer, but taking a collagen supplement will help increase collagen levels. (Yep, it's that easy!)
According to Lisa, "a diet rich in collagen food sources, or taking collagen supplements, may reduce one's risk of heart disease. All of these factors have led many protein manufacturers to create formulations of protein-collagen powders, or introduce a line of health-related collagen powders."
While it makes sense that supplementing with collagen itself is an effective way to spur collagen production, the type and quality of the supplement matters. Registered dietician Trista Best is quick to note that "the best collagen for anti-aging is a combination of the three types. Type 1 and Type 3 are the most effective with regards to anti-aging, and are ideally taken as a powder."
(For the collagen newbies, Healthline reports that there are sixteen different types of collagen-with types 1, 2, 3 and 4 being the most common.)
Garlic
When it comes to boosting collagen production, it's just as important to take supplements that prevent the breakdown of collagen too. Here's where garlic pulls double duty! Not only does a garlic supplement augment collagen levels, but it is high in sulfur, which helps rebuild skin fibers
"Garlic is a nutritional powerhouse for many reasons, one being that it is a natural source of sulfur, a component that helps reduce the risk of too much collagen breakdown," Lauren tells us. "Unless you are eating a large dose of garlic in your diet on a daily basis, a garlic supplement may be worth considering."
There you have it! The most beautiful, glowing version of your skin is just a few supplements away.
