You’re in luck. We pulled the best advice we’ve ever been given about starting a collagen supplement routine—from when you should start to what to look for and so much more: But it goes a step further, too, as vitamin C can also take on a protective role. (As if it hasn’t done enough already!) Vitamin C stabilizes the collagen you already have thanks to its antioxidant properties, which can help neutralize free radical damage, a main source of collagen degradation and DNA damage.* But your body cannot make vitamin C on its own; it must be ingested daily, which is why experts recommend finding a collagen product with the antioxidant already formulated in it so they can work together.* Here’s the deal: There is no scientific consensus on the “best time” to take collagen or even that the time of day matters at all. “Think of collagen as more of a general in-your-system-type supplement,” says Albert Matheny, M.S., R.D., CSCS. The “empty stomach” argument doesn’t hold up because collagen is mostly broken down in the small intestine. The midday snack really only holds true if blended with a snack that can satiate you—as the collagen itself can’t really. And there is simply no research to support the nighttime argument. Ultimately, you should take your collagen supplements whenever it’s easy and convenient for you. The key is to find the time of day that you can make it part of your routine—because any supplement works best when you actually take it.* Type I is the most abundant in the body, not just in skin: You will find it in joints, bones, tendons, you name it. However, it seems to do a number on the skin when ingested via supplementation.* One small study showed that when people took an oral supplement containing mainly hydrolyzed type I collagen4, after 60 days their facial lines and wrinkles appeared smoother, and the skin maintained healthy moisture levels.* Type III is a less understood collagen but no less interesting. This type of collagen “promotes skin health and elasticity—or what gives you that bounce-back in the skin,” says Fran E. Cook-Bolden, M.D., a board-certified dermatologist. Few studies, though, have looked at taking type III exclusively—or at least in the same way that there’s been research done on types I and II—but some overall research points to the benefits of type III collagen.* Most notably, research has found that type III collagen content in skin decreases with age; type I also decreased, but to a lesser degree, perhaps implying that type III might be more of a key factor in skin aging. While we don’t know for sure if this is the case, we do know that type III collagen is very important for fibroblast function5.* “Our bodies always balance collagen production and degradation,” says board-certified dermatologist Gary Goldenberg, M.D. “When we are young, our bodies produce more collagen than we break down. That balance tips the wrong way with age since tissue regeneration decreases.” And another thing to note: Collagen supplements won’t reverse deep, pronounced lines—nor can they lift very loose skin. Basically, they won’t magically vanish existing, major signs of aging. “You can use collagen to improve skin in small ways but not once the skin’s gotten too leathery and damaged,” explains functional medicine doctor Robert Rountree, M.D., on mbg’s podcast.* Therefore, it’s best to use them as a proactive method to promote healthy skin aging—and to help attenuate the overall arc or trajectory of skin aging over time.* Taking a collagen supplement during this time can help provide the key building blocks to help your body produce collagen naturally, and by supporting your skin cells’ fibroblasts6, or the parts of the cell that make collagen and elastin.* Additionally, you’ll want to make sure that the formula is clean and transparent. Less is more here: Skip artificial colors, flavors, gluten, GMOs, soy, and known allergens. If your collagen product has flavors, look for natural varieties (such as organic cocoa, organic vanilla). If there’s a sweetener, we recommend plant-based, clean sources like organic monk fruit extract or organic coconut sugar. Also keep an eye out for brands that are open and honest about their product. If they make any benefit claims, there should be science to support them. They should be open about where the ingredients come from, and they should explain the packaging it comes in (i.e., is it environmentally friendly?). “Collagen is a huge molecule that sits on the surface of the skin and cannot be absorbed into the dermis,” board-certified dermatologist Dendy Engelman, M.D., previously told us about collagen creams. “When applied topically, it is not possible for collagen to penetrate, which is why we use other actives to stimulate collagen production.” Without all of these parts working together, the skin cannot function optimally. So while collagen is a great place to start when considering skin health, you can and should think bigger. mindbodygreen’s beauty & gut collagen+ also contains hyaluronic acid and a cocktail of antioxidants, so it checks those boxes.* As for elastin, collagen has been shown to encourage natural elastin production as well as collagen.* Regardless: It’s important to understand that your skin is an intricate organ that has a lot of parts that help it remain healthy. And when you keep all those parts in mind, you’re better able to make smart skin care choices.
