1

Vitamin A palmitate can be taken in supplement form to support and maintain optimum
eye health, immune system health, and reproductive health. The U.S. Food and Drug
Administration (FDA) recommends that people over age four consume 5,000 IUs of
vitamin A from foods derived from both animal, and plant sources (retinoids and
carotenoids) Acne

Topical use of prescription products containing retinoids have shown effectivenessTrusted

Source in reducing acne. Retinols have also been shown to induce less skin irritationTrusted
Source than other acne treatments, such as tretinoin.
There is scientific interestTrusted Source in vitamin A palmitate’s ability to support wound
healing and immune defense, when applied topically. More research is needed in these areas.
Vitamin A palpitate supplements are not appropriate for everyone, such as pregnant
women and those with liver disease. MAIN BENEFITS: Promotes skin cell turnover,
improves skin tone, helps unclog pores, helps thicken the dermis to slow down the formation of
wrinkles. Speeds cell turnover: "It causes the cells on the epidermis—the outermost layer of the
skin—to rapidly turnover and die. This sounds sinister, but it makes way for new cell growth
underneath," says Solomon. This results in smoother, more radiant skin with less discoloration
and overall more even tone.
Stimulates collagen production: Retinoids also hinder the breakdown of collagen and thicken
the deeper layer of the skin (or the dermis) where wrinkles begin to form, says Solomon. And
besides inhibiting collagen breakdown, it also stimulates new collagen

Comparatively speaking, retinyl palmitate is pretty gentle, so side effects are rare, though can
still happen. Expect the same ones you'd have with any retinoid, namely: itching, burning, and
peeling, all of which are more likely the more sensitive your skin is.
How to Use It
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Retinyl palmitate can make the skin more sensitive to the sun, cautions Lain, so first and
foremost, make sure to always reserve it for nighttime use (this is made easier by the fact that it's
often found in night creams and serums). To that point, be extra diligent about using a broad-
spectrum sunscreen with at least an SPF 30 during the day as well.
Vitamin A is applied to the skin to improve wound healing, reduce wrinkles, and to
protect the skin against UV radiation. Possibly Effective for...

 Breast cancer. Premenopausal women with a family history of breast

cancer who consume high levels of vitamin A in their diet seem to have lower
risk of breast cancer. It is not known if taking vitamin A supplements has the
same benefit.
 Cataracts. People who consume high amounts of vitamin A in their diet seem to
have a lower risk of developing cataracts.
 Measles. Taking vitamin A by mouth seems to reduce the risk of measles
complications or death in children with measles and vitamin A deficiency.
 Precancerous lesions in the mouth (oral leukoplakia). Research suggests
that taking vitamin A can help treat precancerous lesions in the mouth.
Pregnancy-related death. Taking vitamin A before and during pregnancy seems to
reduce the risk of death by 40% in malnourished women. How does Vitamin A work?

Vitamin A is required for the proper development and functioning of our eyes, skin,
immune system, and many other parts of our bodies.
Are there safety concerns?

Vitamin A is LIKELY SAFE for most people when taken by mouth or given as a shot
into the muscle in amounts less than 10,000 IU daily.

Vitamin A is POSSBILY UNSAFE when taken by mouth in high doses. Some scientific

research suggests that higher doses might increase the risk of osteoporosis and hip
fracture, particularly in older people. Adults who eat low-fat dairy products, which are
fortified with vitamin A, and a lot of fruits and vegetables usually do not need vitamin A
supplements or multivitamins that contain vitamin A.
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Long-term use of large amounts of vitamin A might cause serious side effects
including fatigue, irritability, mental changes, anorexia, stomach
discomfort, nausea, vomiting, mild fever, excessive sweating, and many other side
effects. In women who have passed menopause, taking too much vitamin A can
increase the risk of osteoporosis and hip fracture.


 Pregnancy-related nightblindness. Taking vitamin A during pregnancy seems
to reduce nightblindness by 37% in malnourished women. Vitamin A might work
better for this condition when taken with zinc.
 Diarrhea after giving birth. Taking vitamin A before, during, and after
pregnancy reduces diarrhea after giving birth in malnourished women.
 Eye disease affecting the retina (retinitis pigmentosa). Taking vitamin A can
slow the progression of an eye disease that causes damage to the retina.

Retinol and retinyl palmitate are produced by commercial methods but can be found
naturally in animal fats, in fish liver oil, and in plants that contain beta-carotene, a
vitamin A precursor. Retinol is essential for vision, growth, and reproduction. Retinyl
palmitate is produced from Retinol and is sometimes referred to as vitamin A palmitate
when used as a nutrient or drug. Retinyl palmitate, otherwise known as retinol palmitate,
is a synthetic form for retinyl acetate that is derived from animal fats, fish oils, and
Vitamin A supplementsDue to its potential to form retinoic acid, the benefits of retinyl
palmitate also include the ability to exhibit anti-aging properties and antioxidant
protectionMeanwhile, its antioxidant properties help to protect the skin by neutralizing
free radicals that are present in the environment. Altogether, this allows retinyl palmitate
to contribute towards maintaining the skin’s overall quality and appearance, as well as
prolong the shelf-life and purity of cosmetics. Antioxidants are molecules which fight
free radicals in your body. We can introduce them to our bodies through diet or through
topical application (hiya, serums). Antioxidants are often found in the food which we eat
on a daily basis. They do the job of fighting free radicals, which, when left to their own
awful devices, can wreak havoc on your body.
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Vitamin A, vitamin C, vitamin E, selenium, and zinc are all antioxidants which we take in
through our food - but if they sound familiar, it’s because they are also present in a lot of
skincare! ree radicals are unpaired molecules, which means that they are unstable - not
good. Jam those safety goggles on, because we’re digging back into Leaving Cert
chemistry class.

Our bodies and our world is basically an enormous, on-going chemical reaction - life is a
free radical exposure site. Chemical reactions occur as a result of the food we eat, air
we breathe, water we drink, if we smoke, drink alcohol, exist in a polluted atmosphere -
the list goes on. What Are Antioxidants?

Antioxidants are the heroes who enter our body and take one for the team by pairing off
with these free radicals, stopping their reign of terror in our bodies. Which means that
the more antioxidants in your body or on your skin, the better things are for you.

When it comes to diet, fruit and vegetables are all high in antioxidants. Foods like
strawberries, blueberries, kidney beans, black beans, plums, and dark, leafy greens are
all rich in antioxidants (and delicious to boot).

Why Apply Antioxidants To Your Skin?

Applying antioxidants to your skin can fight free radicals, and neutralise reactions which
might otherwise induce or aggravate dermatoses - which is a nerdie word for a disease
of the skin. They can also diminish signs of ageing, reduce inflammation, protect your
skin from potential disease, brighten skin tone, and even help skin to repair!

Vitamin A

Retinol, or vitamin A, is one of the best ingredients for skin health. It normalises sebum
production, improves the appearance of pores, reduces inflammation, prompts skin
proliferation and promotes cell renewal. It’s also a powerful antioxidant to boot, and is a
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very important ingredient for all skin types, although it is not usable by pregnant
hoomans.

Researchers have investigated the use of vitamin E as treatment for a variety of

degenerative diseases, including:

 hardening of the arteries

 high blood pressure
 heart disease
 cancer
 Vitamin E is key for strong immunity and healthy skin and eyes. In recent years, vitamin
E supplements have become popular as antioxidants. These are substances that protect
cells from damage. However, the risks and benefits of taking vitamin E supplements are
still unclear.
 n addition to providing cell protection, vitamin E is vital to a functioning immune
system. As a powerful antioxidant, it helps cells fight off infection.
 This vitamin also helps protect eyesight. A 2015 study by the Department of
Epidemiology and Health Statistics of the Qingdao University Medical College found
that vitamin E intake and high serum-tocopherol levels were linked to a
decreased risk of age-related cataracts.
 Vitamin E plays an important role in the production of hormone-like substances
called prostaglandins, which are responsible for regulating a variety of body
processes, such as blood pressure and muscle contraction. Also, a 2015
study published by the U.S. National Library of Medicine found that vitamin E aids
in muscle repair after exercise, said Somer.
 People with Crohn's disease, cystic fibrosis or an inability to secrete bile from the
liver into the digestive tract may need to take water-soluble, supplementalforms
of vitamin E to avoid digestive problems, according to the NIH.
 Risks
 Some people may be sensitive to vitamin E supplements, according to the Mayo
Clinic. Consuming vitamin E in a supplement can cause diarrhea, nausea,
stomach cramps, weakness, tiredness, headaches, rashes and other problems.
 As a fat-soluble vitamin, vitamin E is stored in the body, and excess is not
washed out through the urinary tract, as does happen with water-soluble
vitamins, according to Georgia Highlands College. This trait means that vitamin E
can accumulate to toxic levels over time, so it's possible to overdose on this
vitamin.
 Too much supplemental vitamin E can cause excessive bleeding and many other
symptoms, including fatigue, nausea, blurred vision and gonadal dysfunction,
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according to the Mayo Clinic. The vitamin is also a mild blood thinner, so high
doses are discouraged prior to surgery, advised Somer. 
 Vitamin C

This potent antioxidant pairs with free radicals in your skin, but is also stellar at
reducing the appearance of pigmentation, and for anti-ageing benefits too. It
needs to be carefully stored, as it can lose its potency fast, if it’s not stored
somewhere cool and dark. If you’re using a vitamin-C based product, we would
advise against opening it until you’re ready to start using it.
 Vitamin C is a strong antioxidant

 Antioxidants act to protect the cells and limit the damage by stabilizing and
mopping up free radicals. So Vitamin C, Vitamin E and Beta Carotene could help
keep the body younger and protect it against serious life threatening conditions.

Vitamin C is a strong antioxidant

Antioxidants act to protect the cells and limit the damage by stabilizing and mopping up
free radicals. So Vitamin C, Vitamin E and Beta Carotene could help keep the body
younger and protect it against serious life threatening conditions.

Studies  show that consuming more vitamin C can increase your blood antioxidant levels
by up to 30%. This helps the body's natural defences fight inflammation.

In relation to exercise, where oxidative stress and free radicals are prevalent due to the
intense nature of it and its effect on the body, exercise-induced oxidative stress is highest
for people with lower vitamin C levels. We can then surmise that if you are currently
training and engaging in intense daily workouts that you should supplement with vitamin
C to prevent the deleterious effects of free radicals.
 

Vitamin C lowers your blood pressure

As vitamin C is water soluble, it also acts as a diuretic causing the kidneys to remove
more sodium and water from the body, which helps to relax the blood vessel walls,
thereby lowering blood pressure .

Lower blood pressure also means that you have less chance of having a stroke and
increased cardiovascular health, which is so important today as many people suffer from
cardiovascular disease.
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itamin C boosts your immune system

We’ve already heard of how vitamin C prevents curable diseases such as scurvy and how
it combats a variety of diseases. As a result, it boosts your immunity and has been found
to stave off illnesses such as colds and flu.

Studies  show that vitamin C is essential to stimulate the immune system by increasing the
strength and protection of the organism. Due to its role in reducing inflammation, it is
essentially for immunity and general health. 

Finally , vitamin C protects the immune system, reduces the severity of allergic reactions
and helps to fight off infections. If you want to stay fit and healthy then adding more
vitamin C to your diet should be a priority.

Vitamin C increases your iron absorption

Vitamin C-rich  fruits such as goose berry has been reported to increase the bioavailability
of iron from staple cereals and pulses. We know that iron’s main role is to increase the
body’s ability to carry oxygen through the blood and deficiency can result in anaemia.
Therefore, vitamin C is highly beneficial to this process.
 

Vitamin C helps maintain healthy skin and hair

If you want clearer skin and stronger hair then vitamin C plays a major role in making
sure this becomes a reality. Vitamin C helps build the protein collagen and coupled with
the aforementioned absorption of iron you’ll not only have healthier skin and hair but
you’ll maintain it.

Today, collagen is a bit of a buzzword but rather avoid supplementation and consume
collagen-rich foods such as berries and foods high in omega-3 such as avocados and
salmon. Alongside your vitamin C diet you’ll ensure your natural beauty forever.
 

Vitamin C assists with weight loss

Everyone either wants to lose weight, build muscle or maintain where they are right now,
and sometimes it’s really difficult and you need that little bit extra to assist you. Well,
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alongside your balanced diet and workout regime you should aim to increase your intake
of sweet potatoes and citrus fruits. 

Studies  have shown that vitamin C status is inversely related to body mass. Individuals
with adequate vitamin C status oxidize 30% more fat during a moderate exercise bout
than individuals with low vitamin C status; thus, vitamin C depleted individuals may be
more resistant to fat mass loss. In short, you’ll get the most out of your fat burning
workout if your vitamin C levels are high.

Vitamin C is good for physical and mental health

All-in-all, vitamin C is an essential micronutrient that doesn’t have a good reputation by

accident. Alongside how it improves your ability to heal wounds and reduce inflammation
inside and outside your body, as well as giving you a great look, it has also been
marginally viewed as a vitamin that gives you more energy and boosts your mental
health.

Although hard to really nail down, people with higher levels of vitamin C have
been observed  to be less likely to suffer from depression and fatigue. Whether this is due
to all the other aforementioned benefits is hard to say, but more importantly you should
just increase the amount of vitamin C-rich foods you eat and see for yourself, you won’t
be disappointed!

Symptoms of a vitamin C deficiency

If you're deficient in vitamin C then you could suffer from the following symptoms:

 Inflammation of the gums (also called gingivitis)

 Slow wound healing

 Dry and splitting hair

 Rough and dry skin

 Weak immune system

 Swollen and painful joints

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Zinc is needed for the proper growth and maintenance of the human body. It is found in several
systems and biological reactions, and it is needed for immune function, wound healing, blood
clotting, thyroid function, and much more. Meats, seafood, dairy products, nuts, legumes, and whole
grains offer relatively high levels of zinc. inc plays a key role in maintaining vision, and it is present
in high concentrations in the eye. Zinc deficiency can alter vision, and severe deficiency can cause
changes in the retina (the back of the eye where an image is focused).

Zinc might also have effects against viruses. It appears to lessen symptoms of the rhinovirus
(common cold), but researchers can’t yet explain exactly how this works. In addition, there is some
evidence that zinc has some antiviral activity against the herpes virus.

Low zinc levels can be associated with male infertility, sickle cell disease, HIV, major depression,
and type 2 diabetes, and can be fought by taking a zinc supplement. Possibly Effective for

 Acne. Research suggests that people with acne have lower blood and skin levels of zinc.
Taking zinc by mouth appears to help treat acne. However, it's unclear how beneficial zinc is
compared to acne medications such as tetracycline or minocycline. Applying zinc to the skin
in an ointment does not seem to help treat acne unless used in combination with the antibiotic
drug called erythromycin.
 An eye disease that leads to vision loss in older adults (age-related macular
degeneration or AMD). People who consume more zinc as part of their diet seem to have a
lower risk of developing age-related vision loss. Research shows that taking supplements
containing zinc and antioxidant vitamins may modestly slow vision loss and prevent age-
related vision loss from becoming advanced in people at high risk. It's still not clear if taking
zinc along with antioxidant vitamins helps prevent age-related vision loss from becoming
advanced in people at low risk. Most research shows that taking zinc alone, without
antioxidant vitamins, does not help most people with age-related vision loss. However, it's
possible that people with certain genes that make them susceptible to age-related vision loss
might benefit from zinc supplements.
 An eating disorder (anorexia nervosa). Taking zinc supplements by mouth might help
increase weight gain and improve depression symptoms in teens and adults with anorexia.
 Attention deficit-hyperactivity disorder (ADHD). There is evidence that children with
ADHD might have lower blood levels of zinc than children without ADHD. There is also
evidence that people with ADHD who have lower zinc levels might not respond well enough
to prescription medications for ADHD (stimulants). Thus, zinc supplements are of interest
for people with ADHD. Taking zinc by mouth along with medicine for ADHD might slightly
improve hyperactivity, impulsiveness, and socialization problems in some children with
ADHD. But zinc doesn't seem to improve attention span. Most studies using zinc for ADHD
have taken place in the Middle East, where zinc deficiency is more common than in Western
countries. One small study shows that taking zinc alone or as add-on therapy to prescription
ADHD medication does not consistently improve symptoms of ADHD. But it does seem to
lower the optimal dose of ADHD medication that is needed.
 Burns. Giving zinc intravenously (by IV) together with other minerals seems to improve
wound healing in people with burns. However, taking zinc alone does not appear to improve
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wound healing in all people with burns, but it might reduce recovery time in people with
severe burns.
 Non-cancerous growths in the large intestine and rectum (colorectal
adenoma). Research suggests that taking a supplement containing selenium, zinc, vitamin A
2, vitamin C, and vitamin E by mouth daily for 5 years reduces the risk of recurrent large-
bowel tumors by about 40%.
 Common cold. Although some conflicting results exist, most research shows that taking
lozenges containing zinc gluconate or zinc acetate by mouth helps reduce the duration of a
cold in adults. However, side effects such as bad taste and nausea might limit its usefulness.
It is unclear if zinc helps prevent common colds. In adults, taking zinc supplements by mouth
does not seem to prevent common colds. However, zinc gluconate lozenges might help
prevent colds in children and adolescents. Using zinc as a nose spray does not seem to help
prevent colds.
 Depression. Early research suggests that zinc levels are lower in people with depression.
Ingesting more zinc is associated with less risk of depression. Some research suggests that
taking zinc along with antidepressants improves depression in people with major depression.
However, other research shows that it improves depression in only people who do not
respond to treatment with antidepressants alone. It doesn't seem to improve depression in
people who respond to antidepressant treatment.
 Diabetes. Taking zinc seems to reduce blood sugar, increase insulin levels, improve the way
the body uses insulin, and decrease cholesterol and other fats (lipids) in the blood in people
with type 2 diabetes. Zinc also seems to decrease body weight in people with diabetes who
are overweight or obese. Taking zinc might also help to lower blood sugar in women who
develop diabetes during pregnancy. But it doesn't seem to reduce the need for a caesarean
section during labor in these women.
 Foot sores in people with diabetes. Research suggests that applying zinc hyaluronate gel
can help foot ulcers heal faster than conventional treatment in people with diabetes.
 Diaper rash. Giving zinc gluconate by mouth to infants seems to speed up the healing of
diaper rash. Applying zinc oxide paste also seems to improve the healing of diaper rash.
However, it doesn't seem to work as well as applying 2% eosin solution.
 A mild form of gum disease (gingivitis). Using toothpastes containing zinc, with or without
an antibacterial agent, appears to prevent plaque and gingivitis. Some evidence also shows
that zinc-containing toothpaste can reduce existing plaque. However, other conventional
treatments may be more effective. Also, most studies that showed benefit used zinc citrate in
combination with triclosan, which is not available in the US.
 Bad breath. Research suggests that chewing gum, sucking on a candy, or using a mouth
rinse containing zinc reduces bad breath.
 Cold sores (herpes labialis). Applying zinc sulfate or zinc oxide to the skin, alone or with
other ingredients, seems to reduce the duration and severity of oral and genital herpes.
However, zinc might not be beneficial for recurrent herpes infections.
 Reduced ability to taste (hypogeusia). Some early research suggests that taking zinc by
mouth does not improve taste disorders in children with zinc deficiency. But most evidence
suggests that taking zinc by mouth is effective for people with a reduced ability to taste foods
due to zinc deficiency or some other conditions.
 Skin infection caused by Leishmania parasites (Leishmania lesions). Research suggests
that taking zinc sulfate by mouth or injecting as a solution into lesions helps heal lesions in
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people with Leishmaniasis. However, injecting zinc solutions into lesions does not seem to
be more effective than conventional treatments.
 Leprosy. Taking zinc by mouth in combination with anti-leprosy drugs seems to help treat
leprosy.
 Muscle cramps. Taking zinc by mouth seems to help treat muscle cramps in people with
cirrhosis and zinc deficiency.
 Weak and brittle bones (osteoporosis). Low zinc intake seems to be linked to lower bone
mass. Taking a zinc supplement in combination with copper, manganese, and calcium might
decrease bone loss in women who have passed menopause.
 Stomach ulcers. Taking zinc acexamate by mouth seems to help treat and prevent peptic
ulcers. However, this form of zinc is not available in the US.
 Sore throat (pharyngitis). Using a zinc lozenge before surgery that involves having a tube
placed into the windpipe seems to reduce the chance of having a sore throat after surgery.
 Pneumonia. Most research suggests that taking zinc might help PREVENT pneumonia in
undernourished children. However, research assessing the effects of zinc for TREATING
pneumonia once it develops shows conflicting.
 Preterm birth. Taking zinc by mouth during pregnancy appears to reduce the risk for early
delivery. But zinc supplementation doesn't seem to reduce the risk for stillbirths, miscarriage,
or infant deaths.
 Bed sores (pressure ulcers). Applying zinc paste appears to help improve the healing of bed
sores in elderly people. Also, increasing zinc intake in the diet seems to improve bed sore
healing in hospitalized patients with bed sore.
 Illness from a Shigella bacteria infection (shigellosis). Research shows that taking a
multivitamin syrup containing zinc along with conventional treatment can improve recovery
time and reduce diarrhea in undernourished children with food poisoning.
 Sickle cell disease. Taking zinc by mouth seems to help reduce symptoms of sickle cell
disease in people with zinc deficiency. Taking zinc supplements also appears to decrease the
risk for complications and infections related to sickle cell disease.
 Leg sores caused by weak blood circulation (venous leg ulcer). Taking zinc sulfate by
mouth appears to help some types of leg ulcers heal faster. The effects seem to be greater in
people with low levels of zinc before treatment. Applying zinc paste to leg ulcers also
appears to improve healing.
 Vitamin A deficiency. Taking zinc by mouth together with vitamin A seems to improve
vitamin A levels in undernourished children better than vitamin A or zinc alone.
 Warts. Early research suggests that applying a zinc sulfate solution improves plane warts but
not common warts. Applying zinc oxide ointment appears to be as effective as conventional
treatments for curing warts. Taking zinc sulfate by mouth also appears to be effective.
our skin is made up of roughly 75% collagen, a protein that is responsible for skin’s
elasticity. This protein is also a major component of our bones and holds our joints
together, too. So you can imagine the effect it has on the body once collagen production
slows down in our 20s: skin that is less taut and springy, with more fine lines and
wrinkles; bones that are weaker; and knees that are creakier. Collagen for skin. Some
research has demonstrated that collagen supplementation may have some positive
effects on skin. One small 2014 study published in Skin Pharmacology and
Physiology found that skin elasticity improved in women who were given collagen over
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an eight-week period. Similarly, a 2015 study found that skin elasticity improved in post-
menopausal women who took collagen.
It might seem logical to apply collagen-infused products to your skin to make up for
collagen loss, but supplements—not topical treatments—may be a better bet.
Moisturizers with collagen don’t magically boost the collagen in your skin; that soft, silky
feeling you get after slathering on a product may be from other hydrating ingredients.
Rather than reaching for skincare products infused with collagen, you might be better off
using products that are infused with Vitamin C: A review published in the
journal Nutrients suggests that this vitamin is crucial in collagen synthesis.
Collagen for joints. A study published in the Journal of Agricultural and Food
Chemistry found that subjects who took collagen for 70 days experienced a significant
reduction in joint pain. Whether this is due to the stimulation of collagen production in
joints or the reduction of inflammation is yet to be determined. But it’s great news for
those with degenerative joint disorders like osteoarthritis.
Collagen for bones. More studies need to be conducted, but some studies suggest
that collagen may increase bone mineral density.
Collagen for heart health. One 2017 study published in the Journal of Atherosclerosis
and Thrombosis suggests that collagen may be helpful in the prevention and treatment
of heart disease.
Collagen for hair. Collagen is also a key component of hair, helping prevent hair loss
and promoting hair growth. Aging and the consequent breakdown of collagen may thus
lead to limper locks. Taking collagen supplements may help keep hair lustrous and
moisturized, but again, studies are inconclusive. But if you’re going to take a collagen
supplement anyway, then you may also get this added benefit!
Beyond Collagen
While collagen may have a host of benefits, you shouldn’t rely on it for optimum health.
There’s nothing quite like a healthy lifestyle to keep you looking youthful. Make sure you
have a balanced diet rich in Vitamin C (found in citrus fruits), Vitamin A (yellow and
orange vegetables), omega-3 fatty acids (fatty fish like salmon), and lean protein to help
stimulate your natural collagen production.
Also avoid the things that can damage collagen and hasten aging: sunlight (UV
exposure accelerates collagen damage by as much as 20%), sugar (too much of it
stimulates the production of collagen-damaging enzymes, not to mention its other
negative effects on your health), smoking (quitting for three months can minimize
continued collagen damage but there’s no undoing the damage that’s already been
done), and pollution (all the dust and grime of an urban environment can be damaging
to skin). Simply put, all the collagen supplement benefits are for naught if you’re living
an unhealthy lifestyle.
ollagen is often called the body’s scaffolding.
“It’s the glue that holds the body together,” says New York dermatologist Whitney Bowe, author
of The Beauty of Dirty Skin: The Surprising Science of Looking and Feeling Radiant from the Inside
Out.
She says collagen makes up about 75% of the dry weight of your skin, providing volume that keeps
skin looking plump and keeps lines at bay. It’s also rich in in the amino acids proline and glycine,
which you need to maintain and repair your tendons, bones, and joints.
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ne 2014 study of 69 women ages 35 to 55 found that those who took 2.5 or 5 grams of collagen daily
for 8 weeks showed a lot of improvement in skin elasticity, compared with those who didn’t take it.
Another found that women who took 1 gram per day of a chicken-derived collagen supplement for
12 weeks had 76% less dryness, 12% fewer visible wrinkles, better blood flow in the skin, and a 6%
higher collagen content.
ne recent study of 53 elderly men with sarcopenia, a loss of muscle caused by aging, found that those
who took 15 grams of collagen daily, in addition to lifting weights three times per week for 3
months, gained significantly more muscle and lost more fat than those who only lifted weights.
Collagen has also been shown to act as a powerful wound healer, able to stop bleeding, recruit
immune and skin cells, and stimulate new blood vessel formation. One study of 89 long-term care
residents with pressure ulcers found that those who took collagen supplements three times daily for 8
weeks saw their wounds heal twice as fast. Another, of eight patients who had a small surgical skin
biopsy, found that daily topical collagen healed their wounds at least as well as sutures.
While research is mixed, a few studies have also shown that collagen supplements help with
arthritis pain and sports-related joint pain. If this benefit plays out in a large, long-term clinical trial,
it could be a game-changer, says Moyad.
“We are desperate for more low-cost, nonaddictive, and safe pain-modifying products,” he says.
Dec. 12, 2019 -- In January 2019, Jessica Sansevera looked in the mirror and discovered the holidays
had not been kind to her skin. Winter dryness and stress had deepened her fine lines, and
overindulgence in caffeine and sugar had left her with welts of rosacea-related acne around her
mouth.
“My skin was just not where it should be for a woman my age, and I wanted to do something
preventive before those lines got too etched in,” says Sansevera, a 30-something mother of two and
schoolteacher from Westchester, NY.
DID YOU KNOW
U.S. consumers are expected to spend $293 million on collagen products in 2020.
Due to her sensitive skin, fancy treatments and expensive creams were off the table. So, at the advice
of her dermatologist, she took a different “inside-out” approach. She began spiking her morning
smoothie or coffee with a scoop of ground-up cow or fish parts -- aka collagen.
Within a month, her acne abated, replaced with a rosy glow. And within 3 months, she noticed a host
of other unexpected changes. Her nails were thicker. Her hair stopped falling out in the shower. And
she could dance without pain from her knee osteoarthritis.
“It is not a miracle pill,” she stresses, noting that she also cleaned up her diet and added a probiotic to
her daily routine. “But I absolutely believe the collagen is helping.”
ere are just a few benefits we’ve seen from taking collagen daily:

 Glowing skin**
 A more youthful appearance**
 Joint health**
 Tendon & bone strength**
 Healthy cartilage**
 Increased athletic performance**

What Is Collagen and Why Is It Important?

To understand why collagen is vital to your health, you should know four things:
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1. It’s the most abundant protein in your body. It’s also one of the most vital
proteins for your body to function[*].
2. Collagen is a structural protein. It acts as the glue that holds your body
together. Since it’s a major part of your connective tissue, collagen maintains the
structure and integrity of your skin, muscle tissue, bones, and tendons[*].
3. It sends out important signals to your cells. These signals can combat
inflammation and repair damaged cells[*].
4. Your collagen production declines naturally as you get older. As such, you
may need to take supplements[*].

ou might be  familiar with collagen as a popular ingredient in beauty products and

treatments. Collagen has long been touted for its ability to hydrate your skin,
minimize fine lines, reduce the appearance of stretch marks, and promote hair
growth. Pro tip: When taking a collagen dietary supplement, take vitamin C with it
to better absorb its nutrients.

#1: Supports Healthy Brain Function

One type of collagen (known as collagen IV) may prevent the onset of Alzheimer’s
disease. In one study, collagen IV protected the brain against amyloid-beta proteins —
believed to be one of the causes of Alzheimer’s[*].
Amyloid-beta refers to the type of amino acid that clumps together, forming a plaque
which is commonly found in Alzheimer’s patients’ brains[*].
By increasing your collagen intake, you can create a form of protection for your brain that
combats the same amyloid-beta proteins that attack neurons and cause Alzheimer’s
disease. Before this study, scientists knew how collagen, cartilage, and muscle were
intertwined, but they didn’t know neurons in the brain were also rich in collagen IV [*].

#2: Promotes Heart Health

Collagen may help lower your cholesterol and prevent heart disease. During one study,
participants took collagen twice a day for six months to see if it helped prevent plaque
buildup in their arteries.
Here’s what happened to the participants as a result[*]:
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 Their LDL to HDL cholesterol ratio reduced significantly, which is good news
since a higher ratio increases your risk for heart disease
 Collagen prevented and treated the buildup of plaque in their arteries
Plaque buildup is what clogs your arteries, preventing blood from flowing to other organs.
Collagen may help prevent this buildup in your blood vessels, protecting against heart
attack and stroke[*].
#3: Supports Healthy Gut Function
Irritable bowel syndrome (or IBS) and leaky gut syndrome are two painful conditions in
which the digestive tract and stomach lining become inflamed and irritated. Nutrients and
toxic substances “leak” back into the bloodstream instead of being processed out. Stress,
poor diet, prescription medications, too much alcohol, and a sedentary lifestyle may
contribute to these gastrointestinal disorders.
This negatively impacts your digestive health, causing uncomfortable side effects like
bloating, fatigue, upset stomach, diarrhea, constipation, and malnutrition. Rather than
being absorbed, vitamins and minerals pass right through your system.
Bone broth, which is an incredible source of collagen, is one of the best natural ways to
alleviate leaky gut symptoms. Studies show IBS patients tested low for collagen IV[*].
Broth contains bioavailable collagen, which means your body can quickly use this protein
and the other vitamins, minerals, and important amino acids (the building blocks of
protein) that come with it. Even if you don’t suffer from IBS symptoms, collagen is an
excellent supplement to take for gut health.

#4: Eases Joint and Knee Pain

You don’t need to be an athlete to experience joint pain. Whether your job keeps you
chained to your desk or you’re on your feet all day, joint pain is something that may come
up from time to time. Some people are so sensitive that a sharp change in weather is
enough to stiffen up their joints.
Collagen may be able to provide natural relief. In a 24-week study, researchers gave
collagen supplements to athletes without any joint diseases to see how it would affect
both their cartilage and pain levels[*].
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The results showed that collagen reduced pain while standing, lifting heavy objects, and
even at rest. While more research is still needed, this study supports the possibility that
collagen may help slow down joint deterioration in individuals, such as those with arthritis
or rheumatoid arthritis.
In another study, scientists experimented to see how a collagen supplement would affect
knee pain (specifically, osteoarthritis pain). After 180 days, participants had less pain and
lowered scores on the osteoarthritis index as well as reduced stiffness and physical
limitations[*].

#5: Supports Your Back

If you suffer from back pain you may find relief with collagen. In one study, 200
participants (over the age of 50) with upper or lower back pain took 1,200 milligrams of
collagen a day (or a placebo).
By the six-month mark, over 20% of the collagen group saw a significant improvement in
their back pain after taking collagen every day[*].

#6: Supports Healthy Skin

Along with drinking lots of water and limiting your sun exposure, you probably know the
claims about collagen’s anti-aging properties. In one recent study, scientists wanted to
see how collagen would affect collagen peptides in the skin. The study observed 69
women between the ages of 35 and 55 for eight weeks. Women who took a collagen
supplement showed noticeable improvement in skin elasticity compared to women who
took a placebo[*].
What’s even more interesting is the older women in the collagen group had more
noticeable improvements, possibly because collagen production decreases with age,
leaving greater room for improvement. Scientists also noticed positive changes in the
participant’s skin’s moisture and dryness levels, however, it was not statistically significant
enough to report. Another study found that oral supplementation with collagen improved
skin hydration levels in just eight weeks [*].
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Here’s an important finding to note: Researchers discovered the changes in the

participants’ skin only when hydrolyzed collagen was consumed [*]. Why? When you
ingest this form of collagen, your gut immediately absorbs it and sends it straight to your
joints and skin through your bloodstream.

#7: Helps Brittle, Broken Nails

Collagen may help fortify your nails so they don’t become brittle and prone to breaking. In
one study, 25 participants were given one 2.5 gram dose of collagen peptide each day for
24 weeks. Here’s what they found[*]:

 12% increase in nail growth

 42% drop in broken nails
 64% overall improvement in formerly brittle nails
What’s more, 88% of the participants also reported these positive changes were visible in
as little as four weeks.

Best Sources of Collagen

Should you buy a collagen supplement? Or can you simply get it from the foods you eat?
The truth is you don’t need to fork over hundreds of dollars for collagen supplementation
— you can find it in healthy foods like bone broth. Broth is one of the richest sources of
collagen and it’s easy to make your own healthy keto version too.
Here are some other foods that may help your body create more collagen:

 Wild salmon
 Cod
 Tuna
 Eggs
 Peanuts
 Avocados
 Leafy greens like kale and spinach
 Berries
 Garlic
 Chia seeds
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 Pumpkin seeds
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