Is Collagen a Miracle Nutrient? What You Need to Know

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Collagen: Hype or Essential? A Dietitian Weighs In

Collagen is everywhere. Supplements, skincare, even coffee creamers that all promise youthful skin and stronger joints. Outlandish marketing claims will suggest that you could de-age yourself like Benjamin Button. But does it really live up to the hype? 

To set the record straight, we spoke with Rebecca Russell, a registered dietitian, functional medicine practitioner, and certified athletic trainer. Rebecca helps clients struggling with gut and hormone issues find balance using food as medicine. With her expertise, we’re diving into what collagen really is, common myths, and the best way to support your body’s natural collagen production.

Rebecca is a trusted expert featured in Women’s Health, Forbes, Healthline, and more. She also runs her own practice, The Social Nutritionist.

What Is Collagen and Why Does It Matter?

Collagen is the most abundant protein in the body, acting as the structural support for our skin, joints, and connective tissues. As Rebecca explains, “It provides the structure, it provides the support, it provides the elasticity, the rebound, if you will, in different tissues and organs in our body.”

But here’s the catch, our natural collagen production starts to decline as early as our mid-to-late 20s according to Rebecca. That means the body gradually loses its ability to maintain the elasticity and firmness that collagen provides.

That’s why many people look for ways to replenish it. Whether it’s through diet, supplements, or functional foods like bone broth. “Supplementing your diet with collagen from whole food sources, can be a way to keep that production happy, healthy, up if you will, in the body.”

Collagen Myths: What’s True and What’s Not

Collagen has certainly earned its place in the spotlight, but there’s a lot of misinformation circulating about its benefits. Let’s break down some of the biggest myths and clarify what’s true.

Myth 1: Collagen Reverses Your Aging

Collagen has often been marketed as a magical fix for youthful skin and anti-aging. However, Rebecca cautions against expecting miracles. “I feel like collagen has been kind of portrayed as the fountain of youth, and while there is some truth to it, it’s not going to be that magical fix.” While collagen supports the elasticity of the skin, it won’t reverse aging entirely. It’s one piece of the puzzle, but not the entire solution.

Myth 2: Collagen Supplements Are the Only Way to Boost Collagen

While collagen supplements, like powders or pills, are popular, they aren't the only or necessarily the best way to boost collagen levels. “Taking a collagen supplement, pill, or powder is just going to be the collagen... but having it in a more whole food source like a bone broth, you'll have just so many other benefits than just the collagen.” Bone broth, for example, provides collagen along with amino acids, minerals, and electrolytes, offering a more well-rounded approach to supporting overall health.

Myth 3: Collagen Works on Its Own to Improve Skin, Joints, and Hair

Although collagen can support your skin and joint health, it doesn't work in isolation. To help with collagen production, you need a range of nutrients. “For example, collagen production in our body needs things like vitamin C as well. We don’t just look at collagen as replacing collagen; we also have to look at the whole diet and make sure that we’re getting adequate nutrients like vitamin C and other minerals and vitamins to actually help collagen produce naturally in the body.”

In other words, a balanced diet full of vitamins and minerals is crucial to getting the most out of collagen.

Conclusion: The Truth About Diet Trends

There will always be new diet trends and it’s easy to get caught up in the hype. But Rebecca reminds us: “If something seems too good to be true, like a new trend, it probably is.” Instead of relying on one single food or supplement to "fix" everything, it’s important to remember that our health is complex. “We need a bunch of different nutrients and minerals to help our complex bodies,” she explains. So, the next time a new trend promises miraculous results, ask yourself: “Is this really the whole picture?” And remember: If it sounds too good to be true, it probably is.

According to Rebecca, "Nature is smart - whole foods (versus isolated nutrients) are designed to deliver multiple benefits. Their nutrients work together synergistically, maximizing their impact and giving you the most out of each bite/sip."