4 min learnNew DelhiFeb 7, 2026 12:00 AM IST
Collagen dietary supplements have turn out to be a staple in lots of well being and wonder routines, touted as important for youthful pores and skin, sturdy hair, and joint well being. However some specialists at the moment are difficult their effectiveness. Licensed well being coach Theo Bergmann just lately shared his perspective on why collagen supplements might not be the reply.
Bergmann defined, “What’s the perfect various for collagen? I imply, to start with, collagen doesn’t even work as a result of you’ll be able to’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 assist 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 probably the most, truly, is silica. A few of the meals that include probably the most silica are asparagus, artichokes, leafy greens (particularly dandelion), and melons. One among my favorite sources is nettle leaf, which incorporates excessive ranges of silica that assist collagen formation and connective tissue, and is helpful for bones, ligaments, and tendons. That is truly the way you construct collagen.”
However, is there scientific proof that consuming collagen instantly is ineffective?
Dr Gaurav Prakash Bhardwaj, director — Sports activities Damage, Joint Preservation and Alternative Surgical procedure at PSRI Hospital, tells indianexpress.com, “Collagen is a protein made up of amino acids. If you devour collagen, your digestive system breaks it down into smaller peptides and amino acids, identical to it does with every other protein. The physique doesn’t soak up collagen in its complete kind; as a substitute, it makes use of these constructing blocks to make its personal collagen the place wanted.”
So technically, he provides that “consuming collagen doesn’t instantly 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; nonetheless, the results are inconsistent, and additional analysis is required.
How does silica contribute to collagen manufacturing, and are there different vitamins that play the same position?
Based on 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 assist collagen manufacturing. Vitamin C is especially necessary, as it’s important for the enzymes that stabilise collagen fibres. Minerals resembling zinc and copper, in addition to amino acids like proline and glycine, additionally contribute. A balanced diet wealthy in fruits, greens, lean proteins, and complete 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?
Presently, Dr Bhardwaj stresses, there’s “no sturdy scientific proof that collagen dietary supplements hurt the liver in wholesome people. Most research counsel they’re typically secure when taken in beneficial doses. Nonetheless, dietary supplements will not be regulated as strictly as medicines, so high quality can fluctuate, and contamination is a attainable danger.”
Individuals with kidney or liver illness ought to be extra cautious, he provides, as extra protein might pressure these organs. As with every complement, the physician states, collagen ought 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 specialists we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
