Collagen might not be your top priority, but it’s a hidden force crucial for radiant skin, resilient joints, and general well-being. An enlightening Instagram post from health account and supplement brand EquiLife (@achieveequilife) outlined eight warning signs that your body may be lacking collagen, explaining how this deficiency could affect graceful aging. We also consulted dermatologists, nutritionists, and other experts in collagen to gather more information.
The protein responsible for supple skin and its elasticity is collagen, Dr. Debra Jaliman, MD, board-certified NYC dermatologist and Assistant Professor of Dermatology at Icahn School of Medicine at Mount Sinai, says, and can be taken in supplement form daily while also found in many foods.
Is Your Body Low In Collagen? Doctors And Health Experts Advise Paying Attention To These 8 Signs
1. Having Thinning Hair
EquiLife notes that you might be facing lower collagen levels if your hair feels "less full and strong." Collagen loss begins as young as the age of 21 and by the age of 40, women have lost "between 10-20 percent of their collage and 1% thereafter," Lisa Richards, registered nutritionist, health expert and creator of The Candida Diet, tells us.
2. Spotting More Fine Lines And Wrinkles
While the appearance of wrinkles and fine lines is a normal aspect of getting older, a noticeable acceleration in their development might be linked to a collagen deficiency in your body. After 40, you can still promote radiant, glowing skin, Richards notes, by taking collagen supplements, and eating foods rich in collagen, such as bone broth, eggs, chicken, berries, etc. "There are three primary types of collagen and it is best to consume a collagen supplement that contains most of the five forms," she says, "At the least it is ideal to take types 1 and 3 together."
3. Decreased Skin Elasticity
In the aforementioned Instagram post, EquiLife pointed out that skin that appears "less firm and plump" could be a warning sign for low collagen. To combat this, collagen can be taken supplementally as a capsule or powder form. "When taken as a powder, especially mixed in with a protein powder, this can enhance absorption of the collagen," Richards advises. Jaliman recommends a simpler option, one that can be paired directly with a product designed to promote more youthful-looking skin.
4. Popping Or Clicking Sounds In Your Joints
The supplement brand's Instagram graphic noted that popping or clicking sounds "may become more noticeable in joints" if you're dealing with a collagen deficiency. With that said, Jaliman suggests “mixing collagen powder with water or any drink” to specifically target your goals. This powerful pairing helps with overall hydration as your body needs water at any age, and collagen powder directly links to collagen production. The more collagen we have, she says, the more youthful our skin will feel and appear.
5. Joint And Mobility Concerns
A similar warning sign that EquiLife recommends looking out for is "reduced cushioning in joints" as this may "affect comfort during movement." Dr. Enrizza P. Factor, dermatologist and writer at My Eczema Team, tells us that you can prioritize collagen-boosting foods in your diet that are rich in antioxidants and anti-inflammatory properties. "The following foods all contribute to healthy, supple and hydrated skin, Factor says: "whole grains like wheat bread, brown rice, barley, millet, oatmeal and quinoa, beans." In addition, she lists: "legumes like black beans, navy beans, chickpeas, kidney beans, peas and lentils."
6. Wounds, Burns Or Scrapes
EquiLife also shared that healing can seem "slower than usual" if your body is low in collagen. Factor also tells us that vitamin C sources and collagen-rich foods like "strawberries, red peppers, and grapefruit" are all no-fail snack choices if you want to prioritize your skin and overall health, as well as leafy greens like "spinach and kale." These foods, she notes, are "rich in vitamin A, which is an antioxidant and nutrient that promotes healthy skin cell turnover."
7. Reduction In Muscle Firmness
If you're notincing a "reduction" in muscle firmness or "recovery after activity," EquiLife notes that this could signal low collagen. You can prevent this with a collagen-rich diet, Dr. Simran Sethi, MD, the founder of RenewMD and Skin by Dr. Simran Sethi tells us. Instead of foods with sneaky salt and sugar, Sethi suggests trying to "season foods yourself" with "lemon, black or red pepper and dried herbs." Sethi adds that "over time, the body will stop craving higher levels of salt and sugar while remaining more hydrated."
8. Brittle, Weak Nails
If your nails are beginning to "break, peel or chip more frequently," EquiLife says this is another vital warning sign of low collagen. Along with collagen supplements and a collagen-boosting diet, Sethi tells us that you can prevent this by "drinking at least 10 glasses of water (8 oz each)." She also recommends "limiting consumption of [sugary and fried] foods to once a week or less, as this is the best way to achieve healthier looking skin and nails."
The Bottom Line
Investing in the health of your skin and body is crucial as it can positively impact other aspects of your life such as self-esteem and mental well-being. If you already maintain a well-rounded lifestyle by following a balanced diet, staying hydrated, exercising regularly, adhering to a consistent sleep schedule, and using a dermatologist-approved skincare routine, you may also consider incorporating collagen supplements into your regimen.
