Andrew Huberman· PhD
Not a “high quality” protein but some limited evidence that it can be beneficial for skin at 15g daily, but the data are not overwhelming.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
Not a “high quality” protein but some limited evidence that it can be beneficial for skin at 15g daily, but the data are not overwhelming.
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they mentioned hydrolyzed collagen protein in combination with vitamin C
the basic takeaway of this and other metaanalyses and the studies with in this metaanalyses is that when people supplement with anywhere from 5 to 15 grams okay grams of hydrolized collagen per day in particular in combination with vitamin C it doesn't have to be a of vitamin C that one can observe okay not always but can observe some visible improvements in skin composition meaning less wrinkles even some reversal of wrinkles less skin sagging more youthful appearance more kind of um let's just call it rebound elasticity of the skin
if one decides to go down this route of supplementing or getting collagen from food sources you want to aim for anywhere from 15 gam to 30 gam of collagen peptide per day okay that's a bit higher than what was used in a number of uh studies but you'll find studies that use 30 grams and that that whole process can be augmented can be improved through ingestion of 500 to 1,000 milligrams of Vitamin C as well
the conclusion was that regular consumption of collagen on the order of anywhere from 5 to 30 gram per day with a little bit of vitamin C a couple hundred milligrams of vitamin C for whatever pathway related reason seemed to improve skin appearance fewer wrinkles reduction wrinkles more skin tautness appearance of moisture Etc
that there is some evidence-- I would say it's moderate evidence. It's not extremely strong. It's not weak-- that ingestion of collagen proteins, believe it or not, can improve skin elasticity. And the appearance of smoothness and plumpness as it's subjectively rated in these studies.
But I think there are good data on vitamin D, on D3, and combining 15 grams of collagen with vitamin C, at least in the studies looking at skin elasticity.