Skinfluencers are making ‘collagen supplement’ at home for glowing skin, but experts have a warning

As the year draws to a close, if there’s one word that has stirred up the entire beauty industry, it has to be “collagen”.

This buzzword has sparked a wave of obsession, prompting beauty brands to invest heavily in the trend. How, you ask? By launching a range of collagen-based products – from supplements and protein powders to moisturisers – capturing the attention of beauty influencers everywhere.

However, unlike other trends, which come and go, collagen stayed for all the right reasons, and looks like it is here to stay.

But what is collagen?
Debjani Gupta, a nutritionist and wellness expert from Mumbai, tells India Today that collagen is a vital protein that makes up about 30 per cent of the body’s total protein.

It plays a key role in supporting the skin’s elasticity, plumpness, and firmness. In our twenties and thirties, when collagen levels are higher, the skin appears firm, toned, and radiant, especially if diet and lifestyle habits are healthy.

However, as we age into our forties and fifties, collagen production declines, leading to signs of ageing like sagging skin and reduced skin tone.

Functions of collagen in the body

Collagen serves several vital functions in the body, such as:

Replacing dead cells: It promotes the growth of new cells.
Protecting organs: Collagen serves as a protective layer for vital organs.
Maintaining skin elasticity: It provides the skin with structure, elasticity, suppleness, and strength.
Assisting blood clotting: Collagen plays a key role in blood clotting when injuries occur.
All these functions (especially skin elasticity) have made collagen quite popular. However, supplements, powders made out of collagen actually is pretty expensive (avg price goes Rs 2,500 for 500 gm), which has made Indians, especially, turned to “juggad” and are opting natural recipes that allegedly help in boosting collagen production in our body.

The viral natural collagen
In the quest for youthful, glowing skin, the spotlight has turned to humble kitchen staples- amla, beetroot, carrot, and apple.

Today, Skinfluencers are calling it the “OG collagen boosters” on social media sites like Instagram. But are these everyday fruits and veggies really capable of turning back the clock on ageing skin? We asked the experts.

Breaking down the viral ingredients

Amla, beetroot, carrot, and apple are often known for their antioxidant and Vitamin C content. But Dr Rinky Kapoor, a consultant dermatologist and surgeon at The Esthetic Clinics, Mumbai, says, “Ingredients like amla, beetroot, carrot, and apple are called natural collagen boosters because they are rich in Vitamin C and antioxidants. These nutrients help support your body to produce more collagen for better skin health.”

However, before you start gulping down litres of juice, here’s a reality check. “While these ingredients are healthy, they may not work as effectively as collagen supplements,” Dr Kapoor warns.

“Juicing them can negatively affect their fibre and nutrient properties, so it’s best to consume them raw or cooked,” she says.

Sujit Shanshanwal, a Mumbai-based dermatologist, highlights the role of Vitamin C in this process.

“Vitamin C plays a vital role in collagen production, but not directly. It supports the enzyme activity required for collagen synthesis and slows down collagen degradation,” he adds.

Debjani agrees. She adds that the health of the gut is directly linked to skin health and collagen production. Food (like amla, apple and beet) are rich in fibre, antioxidants, and essential vitamins (like vitamin C) promote better gut health. A healthy gut ensures much clearer and firmer skin.

So, are these the “OG” collagen boosters? Not quite. But they do support collagen production indirectly by providing essential nutrients and antioxidants that keep your existing collagen healthy.

But
If you’re picturing a bowl of carrot-beet-apple salad turning into collagen for your skin, hold that thought. Science is a little more complex.

Sujit explains, “To create collagen, your body needs amino acids like proline, glycine, and hydroxyproline, which are primarily found in animal sources like meat, fish, and eggs. For vegetarians, plant-based sources include soy products, mushrooms, cabbage, legumes, spinach, nuts, and seeds.”

In short, you need more than just amla and beetroot to get that coveted collagen glow. “Amla, beetroot, carrot, and apple support collagen health by providing antioxidants and Vitamin C, but they alone are not sufficient to create collagen,” adds Sujit.

The star of the collagen world is marine collagen, which comes from fish skin, bones, and scales. “Marine collagen is considered a rich source of collagen, typically found in the form of collagen peptides or hydrolysed collagen,” he adds.

The side effects
While amla, beetroot, carrot, and apple are nutrient powerhouses, experts suggest they’re not without potential side effects if consumed in excess.

Gastric discomfort: Debjani says, if you’re not used to raw juices or high-fibre fruits, suddenly drinking a large glass of beetroot-carrot-apple juice could leave you feeling bloated. This happens because fibre needs time to adjust in your system.

Digestive sensitivity: People with sensitive digestion may experience bloating, gas, or even diarrhoea if they consume too much of these fruits or their juices. Dr Kapoor recommends starting with small portions and slowly increasing your intake.

Nutrient loss during juicing: According to Shanshanwal, juicing strips away fibre and, if heat is involved, it can also degrade Vitamin C, a key player in collagen production. So, while juice may be trendy, whole fruits and veggies are the better option for overall nutrition.

Pro tip: If you’re juicing these ingredients, don’t throw away the pulp. Use it to make parathas, tikkis, or even smoothies to retain the fibre.

Tips to produce collagen naturally in your body
So, if amla, beetroot, carrot, and apple aren’t magic collagen factories, what is? Here’s what experts have to say.

Eat a collagen-friendly diet: Your body needs amino acids like proline, glycine, and hydroxyproline to produce collagen. These amino acids are abundant in animal products like meat, fish, and eggs. Vegetarians can rely on soy products, mushrooms, legumes, spinach, nuts, and seeds.

Amp up your antioxidants: Foods like amla, beetroot, carrot, and apple are rich in antioxidants, which protect your existing collagen from damage caused by free radicals (but they can’t produce collagen in your body). Think of them as a shield for your skin’s natural protein.

Get your dose of Vitamin C: No, you don’t have to chug litres of orange juice. Incorporate Vitamin C-rich foods like amla, citrus fruits, guava, and bell peppers into your daily diet. Vitamin C activates the enzymes that support collagen production.

Stay hydrated: Your skin cells are made of water, so staying hydrated keeps your skin plump and supple, reducing the appearance of fine lines and wrinkles.

Exercise regularly: Sweat it out! Regular physical activity increases blood circulation, which promotes oxygen and nutrient delivery to the skin, boosting collagen production.

Protect your skin from UV damage: UV rays from the sun break down collagen in your skin, so wearing sunscreen is essential to maintain that youthful glow.

Consider marine collagen: If you’re open to supplements, marine collagen is a strong contender. Derived from fish, it’s often found in hydrolysed form, making it easier for your body to absorb. But, as Dr Kapoor cautions, “Do not take collagen supplements without consulting a doctor as it may not be suitable for everyone.” Supplements should be your last resort.
Remember

The hype around amla, beetroot, carrot, and apple as “OG collagen boosters” is both right and wrong. These ingredients don’t directly increase collagen production, but they support it by providing essential antioxidants, Vitamin C, and other nutrients that keep existing collagen strong.

“One should understand that no single ingredient or type of juice can help replace the need to adopt a healthy lifestyle,” Dr Kapoor concludes.