Cellulite affects as many as 90% of American women. While it’s not a threat to health, cellulite can affect women’s self-esteem and self-confidence. It results from fat deposits beneath the skin. Cellulite makes the surface of the skin appear lumpy and dimpled. This irregular appearance is a far cry from the smooth and toned look preferred by many people. 

Traditional Approaches to Reducing Cellulite

There are several things people do to reduce the appearance of cellulite. Some types of massage are thought to reduce it. Working on the fascia with tools like foam rollers also may help. Other people dry-brush their skin before getting into the shower. While there are many claims from users that these strategies, there’s not much evidence for them. 

However, one recent study suggests that adding a collagen peptide supplement to your diet may help reduce the appearance of cellulite. 

Collagen is a protein and occurs naturally in the skin. Along with elastin, it helps the skin to appear refreshed and supple. As people age, the amount of collagen in their skin starts to decrease. This is completely natural, but because collagen has such a role in giving structure to the skin, it’s very noticeable when it starts to dissipate. 

Over the past few years, many people have started to add collagen peptides to their routines as a supplement. Collagen peptides are essentially more digestible forms of collagen. These peptides are short chains of amino acids derived from a collagen source – such as fish skin or animal connective tissue.   

An increasing amount of scientific evidence indicates supplementing with collagen peptides may help the appearance of skin 

One study looked specifically at the way collagen supplements affected the appearance of cellulite.

Collagen Supplement Cellulite Study

The study involved 105 women aged between 24 and 50, who took either 2.5 grams of collagen peptides or a placebo daily for six months.

At the end of six months, the cohort taking collagen peptides noticed a visible improvement in degree of cellulite and a reduced skin waviness on thighs. Essentially, that means that the skin looked less dimpled and much smoother. Women with a normal BMI measurement benefited the most, with the appearance of their cellulite improved by almost 10% by the end of the study.

This study confirms the conventional wisdom around cellulite. The theory about cellulite development has been that it occurs when fat cells push up against connective tissue. Collagen is an important part of connective tissue. It stands to reason that supplementing with it may affect the appearance of the skin overall.

How to Increase Collagen

You can increase the amount of collagen in your diet naturally by opting for foods such as chicken, fish, and bone broth. Egg whites will also help. Although they don’t contain animal connective tissues like meat products, they have high proline levels, an amino acid that is a vital part of collagen production. Citrus fruits, tropical fruits, and berries are all rich in vitamin C, another important element of collagen. 

In addition to incorporating foods that will help with collagen production, you should try to stay away from sugar and refined carbs. These types of foods can damage or cause inflammation in collagen. Consider replacing sugary foods with fresh fruits to reduce your sugar intake and boost collagen production. Fruits and veggies high in vitamins and minerals will keep your skin healthy. 

Collagen Supplements 

In some cases, you may not be able to get all the collagen support you need from a healthy diet alone. If this is the case for you, you may also consider incorporating a collagen supplement. 

Studies have shown that taking a collagen supplement could lead to higher skin elasticity and a reduced appearance of lines and wrinkles. The advantages of taking collagen aren’t just aesthetic. Incorporating more collagen into your diet or taking a supplement may also help joint and muscle health. 

Collagen is vital to healthy skin, joits, muscles, digestion, and more. Studies have shown that increased amounts of collagen can help reduce cellulite and discomfort. You can incorporate foods rich in collagen and vitamins that help produce collagen, and consider adding a supplement depending on your specific needs.