How It Works?

UCLA dermatologist Dr. Hayley Goldbach, M.D., says collagen levels decline naturally with age, starting in our 20s and 30s. “Cells that produce it start to degrade and produce less,” she says. Because collagen provides structure to skin, as levels decline, wrinkles begin and joints become less limber. Sun and smoking both accelerate the process.

Biohackers, including Bulletproof founder Dave Asprey, look to collagen supplements to improve skin, bone and joint health. Here’s what Dave says about collagen supplement:

What does Collagen do for You Exactly?

1) Smoother, Hydrated Skin

Your skin and connective tissue contain special cells called fibroblasts that manufacture collagen. They can crank it out as long as they have plenty of glycine, proline, hydroxyproline. The best way to get those amino acids is hydrolyzed collagen, which has been broken down so it’s more bioavailable. 

In a nutshell, collagen will make your skin younger and stretchier. Participants in all the studies above used between 2 and 10 grams daily. That’s a good dose.

2) Stronger Joints

Collagen can also strengthen your joints, increasing their resilience to injury and pain. Several studies have found that taking hydrolyzed collagen decreases joint pain and increases the density of your cartilage, making your joints more flexible. This becomes important as you age because your body starts producing less collagen.

3) Faster Recovery

If you do end up getting injured, collagen can help with that too. It’s the main protein your body recruits to heal everything from acne to a torn Achilles tendon; it works well for several reasons: Collagen forms a flexible matrix, covering damaged tissue while still allowing it to move. It acts as a sort of scaffold that holds everything together so other cells can rebuild.

4) Better sleep

Collagen’s sleep-promoting qualities may be thanks to its high glycine content. People with trouble sleeping nodded off more quickly, got into deep sleep faster, and reported less daytime sleepiness the following day when they took glycine before bed. They also did better on a memory task, which is another indicator that they were more rested.

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