4 min learnNew DelhiFeb 7, 2026 12:00 AM IST
Collagen dietary supplements have change into a staple in lots of well being and sweetness routines, touted as important for youthful pores and skin, robust hair, and joint well being. However some consultants at the moment are difficult their effectiveness. Licensed well being coach Theo Bergmann lately shared his perspective on why collagen dietary supplements will not be the reply.
Bergmann defined, “What’s one of the best various for collagen? I imply, to start with, collagen doesn’t even work as a result of you possibly can’t produce collagen by consuming collagen. It’s the identical as fixing your thyroid by consuming thyroid or consuming eye to repair your eye well being. It doesn’t work like this (sic).”
As a substitute, he suggests specializing in vitamins that help the physique’s pure synthesis of collagen. “You want the constructing blocks that construct collagen. One of many predominant constructing blocks and one of many minerals our our bodies want essentially the most, really, is silica. A few of the meals that include essentially the most silica are asparagus, artichokes, leafy greens (particularly dandelion), and melons. One among my favorite sources is nettle leaf, which accommodates excessive ranges of silica that help collagen formation and connective tissue, and is useful for bones, ligaments, and tendons. That is really the way you construct collagen.”
However, is there scientific proof that consuming collagen straight is ineffective?
Dr Gaurav Prakash Bhardwaj, director — Sports activities Damage, Joint Preservation and Substitute Surgical procedure at PSRI Hospital, tells indianexpress.com, “Collagen is a protein made up of amino acids. Once you eat collagen, your digestive system breaks it down into smaller peptides and amino acids, identical to it does with another protein. The physique doesn’t soak up collagen in its entire type; as an alternative, it makes use of these constructing blocks to make its personal collagen the place wanted.”
So technically, he provides that “consuming collagen doesn’t straight improve collagen ranges, however it could present the uncooked supplies the physique wants.” Scientific research have yielded combined outcomes: some people report enhancements in pores and skin elasticity or joint consolation with collagen dietary supplements; nevertheless, the consequences are inconsistent, and additional analysis is required.
How does silica contribute to collagen manufacturing, and are there different vitamins that play an analogous position?
In keeping with Dr Bhardwaj, silica is a hint mineral that helps connective tissue well being. It helps the exercise of enzymes concerned in collagen formation and helps keep the power and elasticity of pores and skin, hair, and nails.
“Together with silica, different vitamins additionally help collagen manufacturing. Vitamin C is especially vital, as it’s important for the enzymes that stabilise collagen fibres. Minerals equivalent to zinc and copper, in addition to amino acids like proline and glycine, additionally contribute. A balanced food plan wealthy in fruits, greens, lean proteins, and entire grains offers these vitamins naturally and helps wholesome collagen formation,” mentions Dr Bhardwaj.
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Bergmann warns that collagen dietary supplements could also be dangerous. How legitimate are his claims?
At present, Dr Bhardwaj stresses, there’s “no robust scientific proof that collagen dietary supplements hurt the liver in wholesome people. Most research counsel they’re usually secure when taken in really useful doses. Nonetheless, dietary supplements will not be regulated as strictly as medicines, so high quality can differ, and contamination is a doable danger.”
Individuals with kidney or liver illness needs to be extra cautious, he provides, as extra protein might pressure these organs. As with all complement, the physician states, collagen needs to be used provided that there’s a clear want and solely after consulting a doctor, whereas focusing totally on a nutrient-rich food plan for long-term well being.
DISCLAIMER: This text is predicated on data from the general public area and/or the consultants we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
