Instead of the tired visage I normally see and rush to correct come the new year, my complexion is far softer, smoother, and, dare I say it, plumper than before. Can I attribute this to my collagen drink?

If I'm being honest, I'd say that this isn't the first time I jumped onto the collagen bandwagon, but it's certainly the first time I stayed long enough to give it a chance to work. All other times I've attempted to transform my skin with collagen, I abandoned it when I didn't see changes fast enough or simultaneously made other healthy changes to my diet and exercise routines, which meant I didn't know what was actually responsible for any noticeable improvement.

This time, however, the only addition was a marine collagen powder I drank every day, and despite cheating on my skincare and diet (my excuse is that the holiday season demands both late nights and indulgence) my skin has never looked better. Instead of the tired visage I normally see and rush to correct come the new year, my complexion is far softer, smoother, and, dare I say it, plumper than before.

Can I attribute this to my collagen drink? I ask experts to weigh in. “Collagen peptide intake can improve hydration, and reduce fine lines, wrinkles, and sunspots. Initial results can be seen at 4 weeks, but maximum benefits occur upon elongated usage at 12-16 weeks,” says Dr Renita Rajan, Medical Director, RENDER Skin and Hair. So essentially—yes collagen did work on my skin. Ahead, find out how it can help yours.

@drchizikeji What you need to know about collagen supplements. #blackdoctors #health #beautytips ♬ Chill - Woolley Beats

What makes collagen so good for your skin?

Collagen is a key protein in the body that is responsible for the structure and strength of the skin and maintaining its youthful appearance.

“It has 3 amino acids in a unique configuration, which have been found to support structural components such as skin, bone, and cartilage,” explains Rajan.

In case you didn't already know natural collagen production decreases as we age. “The decrease is 1% every year post your 20s, and when you reach your 40s, the production dwindles even further, displaying signs of ageing,” says Dr. Rinky Kapoor, Consultant Dermatologist at The Esthetic Clinics.

What type of collagen should you opt for?

“Type 1 collagen is considered the best type because of its high bioavailability and biocompatibility,” says Vedika Premnani, Clinical Dietician at Sir H.N.

Reliance Foundation Hospital. An important aspect to remember is that not all collagen is created equal. According to her, the best sources for skin-focused collagen are marine, bovine, and porcine.

Vidhi Chawla, founder of Fisico Diet and Aesthetic Clinic, advises prioritising brands that undergo rigorous testing, utilise high-quality sources, and maintain transparent manufacturing practices.

How much is too much?

Determining the right daily collagen intake involves considering various factors. “Typically, doses range from 2.5 to 15 grams daily, but individual needs vary. For joint health, around 10 grams per day may be beneficial, while lower doses of 2.5 to 5 grams could suffice for skin and hair benefits,” says Dr. Rohini Patil, Nutritionist Founder Of Nutracy Lifestyle.

Premnani suggests a dosage for about 2-3 months and about 3-4 courses per year. “Between courses, one should have a break of 1-2 months. This helps the body promote the effectiveness of collagen to each organ,” she says. Lastly, while there are no side effects of collagen, not giving your body the time to process it can cause bloating.

The original article appeared on Vogue India