Our bodies are chock-full of collagen. From our toes to our teeth, this powerful protein keeps our joints working seamlessly, our muscles strong, our smiles healthy and bright and our skin wrinkle-free. When we hit our 20s, the body starts slowing down collagen production and age can start to show.

That’s where supplements come in. In recent years, collagen supplements derived from fish scales or bovine tissues have appeared on the shelves in the form of powders, pills and creams. They promise everything from a lush head of hair to increased muscle mass, but do they really work?

The verdict: The best way to battle collagen breakdown is, of course, prevention. Wearing sunscreen and eating antioxidant rich foods like fruits and veggies, for instance, can help slow the breakdown of your natural collagen. Consuming milk, egg whites, cabbage, chicken skin, beef, fish, bell peppers, beans and sesame seeds also help the body boost collagen production.

That said, if you’d prefer a little store-bought assistance in boosting your collagen, science is mostly on your side. Studies have shown that supplements can work over several months of consumption. Taking the supplements regularly and as directed may improve skin elasticity and reduce signs of aging and joint pain