Why Collagen Supplements Aren’t the Magic Fix—And What Actually Works
Collagen is often called the “glue” that holds our skin, joints, and even gut lining together. It’s what keeps skin firm and smooth and helps our bodies stay strong as we age. So, it’s no surprise that collagen supplements have exploded in popularity, promising younger-looking skin, stronger joints, and even better hair and nails. But do they really work?
The short answer: not in the way you think. Let’s break down the science behind collagen, why simply taking a supplement isn’t enough, and what actually works to keep your body producing plenty of it naturally. Plus, we’ll explore another trending anti-aging molecule—NAD—and whether boosting it can actually slow aging.
How Collagen Works in Your Body
Collagen is a protein made up of three intertwined chains, packed with amino acids like glycine, proline, and hydroxyproline. When you eat foods containing collagen—whether from supplements, bone broth, or gelatin—your body breaks it down in the digestive system, just like any other protein. This means the collagen you consume doesn’t go straight to your skin or joints; instead, it gets broken into tiny building blocks (amino acids) and used wherever your body needs them most.
Some research suggests that specific collagen peptides might signal your body to make more collagen, but the evidence is mixed, and many studies are funded by supplement companies. Instead of relying on expensive powders, the key is to support your body’s natural collagen production by giving it what it really needs.
What Actually Helps Your Body Make More Collagen?
Rather than taking collagen supplements, focusing on nutrients and habits that naturally boost collagen production is a smarter (and cheaper) approach:
1. Get Enough Vitamin C
Vitamin C is absolutely essential for making collagen. It acts like a helper in the process, stabilizing and strengthening the collagen structure. Without enough vitamin C, collagen production slows down, leading to weaker skin and joints. The best way to get it? Eat plenty of citrus fruits, bell peppers, strawberries, and leafy greens.
2. Use Retinoids (Vitamin A Derivatives)
If you’re looking for a proven way to boost collagen in your skin, retinoids (like retinol and tretinoin) are your best bet. These vitamin A-based ingredients speed up collagen production and reduce enzymes that break it down. They’re one of the most effective ways to fight wrinkles and maintain firm, youthful skin over time.
3. Hydrate with Hyaluronic Acid
Hyaluronic acid is a molecule that holds water in your skin, keeping it plump and hydrated. While taking it as a supplement won’t directly increase collagen, it does help maintain the environment fibroblasts (the cells that make collagen) need to function well. Look for hyaluronic acid in serums, moisturizers, and foods like bone broth or soy-based products.
4. Eat Antioxidant-Rich Foods
Collagen breaks down faster when exposed to oxidative stress, which is caused by pollution, UV rays, and even processed foods. Eating antioxidant-rich foods like berries, green tea, and dark chocolate helps protect collagen from damage. Green tea, in particular, contains EGCG, a compound that prevents collagen breakdown and helps skin stay elastic.
5. Prioritize Protein from Whole Foods
Collagen is made of amino acids, so getting enough protein in your diet is essential. High-quality sources like eggs, fish, chicken, and plant-based proteins like beans and lentils provide the building blocks your body needs to make collagen naturally.
6. Stimulate Collagen with Microneedling and Red Light Therapy
One of the best ways to get your body to make more collagen is by stimulating fibroblasts directly. Microneedling (tiny controlled injuries to the skin) and red light therapy have both been shown to activate collagen production. These treatments encourage skin to repair itself, leading to firmer and healthier skin over time.
The Role of NAD in Aging—and Whether You Should Boost It
While collagen affects skin and joint health, another molecule—NAD (nicotinamide adenine dinucleotide)—plays a major role in overall aging and energy metabolism. NAD is essential for mitochondrial function, DNA repair, and cellular health. But as we age, NAD levels decline, leading to slower metabolism, increased DNA damage, and reduced ability to repair cells.
This has sparked interest in NAD-boosting supplements like nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) as potential anti-aging interventions. But do they actually work?
What NAD Does in the Body
NAD is a coenzyme that helps power essential biochemical reactions, including those that:
Convert food into energy (ATP production in mitochondria)
Repair damaged DNA
Activate longevity-related proteins called sirtuins
Reduce inflammation and oxidative stress
When NAD levels drop, cells become less efficient at these processe–contributing to aging-related decline.
Do NAD Supplements Work?
Research on NR and NMN supplements is promising but still in its early stages. Some studies suggest that taking these precursors can increase NAD levels in cells, improving mitochondrial function, reducing inflammation, and enhancing endurance. However, the long-term effects on human aging remain unknown.
Additionally, while supplementing NAD precursors might help, there are also natural ways to boost NAD without expensive pills.
How to Naturally Support NAD Levels
1. Exercise
Physical activity increases NAD levels by enhancing mitochondrial efficiency and activating sirtuins. High-intensity interval training (HIIT) and endurance exercise are particularly effective.
2. Fasting and Caloric Restriction
Intermittent fasting and calorie restriction boost NAD levels by reducing the consumption of energy, which forces the body to optimize metabolic efficiency.
3. Eating NAD-Boosting Foods
Certain foods naturally support NAD production, including:
Tryptophan-rich foods (turkey, eggs, dairy)
Niacin-rich foods (mushrooms, peanuts, whole grains)
Fermented foods (which contain NMN naturally)
4. Limiting Alcohol Consumption
Excessive alcohol depletes NAD, making it harder for cells to repair themselves. Cutting back can help maintain optimal NAD function.
5. Getting Enough Sleep
NAD levels are tightly linked to circadian rhythms, so good sleep hygiene supports healthy NAD production and sirtuin activity.
The Bottom Line: Support Your Body, Don’t Rely on Supplements
While collagen and NAD supplements won’t hurt you, they’re not the miracle cures they’re made out to be. Instead of spending money on expensive powders and pills, focus on what truly helps your body naturally produce these molecules:
A nutrient-rich diet (including vitamin C, protein, and niacin-rich foods)
Smart skincare (like retinoids and antioxidants)
Regular exercise and intermittent fasting
Techniques like red light therapy and microneedling
Prioritizing sleep and cutting back on alcohol
By supporting your body’s natural systems, you can keep your skin youthful, your energy high, and your cells functioning optimally—without falling for marketing hype.
Featured Image Courtesy of Gateway Region YMCA