The Impact of Collagen Supplementation on Skin Appearance

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How to Improve Skin Health & Appearance

Huberman Lab

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The Impact of Collagen Supplementation on Skin Appearance

Studies show that supplementing with collagen powders, particularly hydrolyzed collagen along with vitamin C, can lead to significant improvements in skin appearance, elasticity, reduced wrinkles, skin sagging, and improved rebound elasticity. Collagen supplementation, whether through powders or food sources like bone broth, can enhance collagen synthesis and make the skin more youthful. The recommended daily dosage of collagen peptides for improving skin youthfulness ranges from 15 to 30 grams, along with 500 to 1000 milligrams of vitamin C for optimal results.

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In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.

I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome.

I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.

I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions.

This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.