Collagen Supplements: Do They Really Work and Why Take Them?

Collagen is the most prominent protein in your body. The older you get, the less you produce, affecting everything from your skin and hair to your bones and joints.

This is why so many of us (including some celebrities and influencers) turn to collagen supplements. But is mixing a powder in your drink or swallowing a collagen capsule really going to deliver serious benefits? Well, it depends!

In this blog, get all the answers about collagen, including how collagen supplements work, what type of collagen you should take, how specifically it can support your health, the different types of collagen, and which collagen supplements may be most beneficial for your goals.

What is collagen?

Collagen is a major structural protein that plays a prominent role in the health of many functions in the body. When you're young, collagen is constantly repaired and replaced. However, as you get older, your body produces less of it. Collagen fibers also become more fragmented and disorganized, which means they can't continue to offer the same support and resiliency your body is used to. This is a main reason why you can see and feel notable differences in the skin of younger individuals versus older adults.

Collagen supplements are formed from amino acids, which combine to make protein. (Note: although it's a type of protein, collagen and protein powder serve different purposes as supplements.) Collagen supplements have a variety of benefits—healthy skin, hair, nails, eyes and teeth among them.

Do collagen supplements actually work?

Yes. One six-month study of 250 people found that 10 grams every day of hydrolyzed collagen significantly improved joint health compared to the placebo group. Another study looked at skin elasticity among 69 women ages 35 to 55. Those who received daily collagen showed an improvement after four weeks, compared to the placebo group. But, as we'll get into in a bit, the type of collagen really matters when it comes to efficacy—not all collagen supplements are created equally.

What are the 5 benefits of taking collagen supplements?

Here are a few ways collagen supplements can support your health, inside and out:

1. Skin:

Skin is the largest organ in the human body and protecting it (especially as you age) is critical for staying healthy.

Research has found that topical application of collagen (through lotions, creams and serums) may support water retention and skin elasticity. Oral supplementation can also support elasticity, minimize the appearance of pores and may also promote healthy skin aging.

2. Joints:

Your joints are made up of cartilage, ligaments and tendons and help connect your muscles to your bones. In other words, they literally keep you moving!

While hydrolyzed collagen has been found to significantly benefit all of your joints, clinical studies have also found that collagen supplements can promote knee comfort and mobility in particular.

3. Bones:

Adults have 206 bones that make up the skeletal system and play a key role in the structure of the body. Just like the joints keep your body moving, your bones keep your body upright.

Sufficient protein intake is important for collagen synthesis, which plays a role in bone health.

4. Nails:

While more research is needed, over-the-counter nail health products and supplements may support the strength and integrity of your nails.

5. Hair:

We all want to maintain our luscious locks. And collagen is one way we can! A collagen supplement can encourage hair health, especially when you combine it with keratin.

What are the different types of collagen, and which one is best for you?

There are three primary types of collagen, aptly named I, II, and III. You can find combo supplements that include them all or take them individually.

Here's a breakdown of each, where they come from, how they can help you, and what they're best suited for.

What’s the best way to take collagen for results?

One of the most common ways to consume collagen is in powder form. You can add to your smoothies, collagen coffee, or other beverages.

You can even bake with it! Depending on how you want to consume it, there are all sorts of creative collagen recipes you can try. If you're not a fan of powder, however, capsules and gummies are also great options.

Pro tip: If you eat a plant-based diet, you can find vegan sources that promote your body's normal collagen production. To be clear, they are not made from collagen themselves.

You might also see skin care products formulated with collagen. These are also excellent options—specifically for skin health—but do note that oral consumption will be more effective.

Some other nutrients that help support collagen production include:

• Biotin
• Vitamin C
• Hyaluronic acid

You can take collagen at any point during the day, but it helps to stay consistent and take it around the same time so you don't forget.

While collagen can be a powerful ally in caring for your hair, skin, nails, joints, and bones, remember that it works best alongside a nutrient-dense, minimally processed diet, plenty of sleep, hydration, and daily SPF!

What's the best type of collagen to take?

Hydrolyzed collagen is the most effective. It consists of smaller "pieces" of collagen, called collagen peptides, that the body can more easily digest and use.

Are there side effects of taking collagen?

The potential collagen side effects are rare, mild, and primarily limited to occasional gastrointestinal discomfort. Current medical literature doesn't document any significant adverse effects.

It's always a smart idea to speak with your healthcare provider before starting a new supplement.

Do I need to take collagen if there is collagen in my facial cream or serum?

Taking collagen and using collagen-infused skin care products is a smart way to promote healthy skin and to fight the appearance of wrinkles. So, we recommend doing both.

References

• Al Hajj W, et al. "Hydrolyzed collagen: Exploring its applications in the food and beverage industries and assessing its impact on human health - A comprehensive review." Heliyon. August 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11381813/
• Benito-Ruiz P, et al. "A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort." Int J Food Sci Nutr. 2009. https://pubmed.ncbi.nlm.nih.gov/19212858/
• Choi FD, et al. "Oral Collagen Supplementation: A Systematic Review of Dermatological Applications." J Drugs Dermatol. January 2019. https://pubmed.ncbi.nlm.nih.gov/30681787/
• He T, et al. "Age-related changes in dermal collagen physical properties in human skin." PLoS One. December 2023. https://pubmed.ncbi.nlm.nih.gov/38064445/
• Liang CW, et al. "Efficacy and safety of collagen derivatives for osteoarthritis: A trial sequential meta-analysis." Osteoarthritis Cartilage. May 2024. https://pubmed.ncbi.nlm.nih.gov/38218227/
• Maia Campos PMBG, et al. "Topical application and oral supplementation of peptides in the improvement of skin viscoelasticity and density." J Cosmet Dermatol. December 2019. https://pubmed.ncbi.nlm.nih.gov/30834689/
• Proksch E, et al. "Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study." Skin Pharmacol Physiol. 2014. https://pubmed.ncbi.nlm.nih.gov/23949208/
• Shenoy M, et al. "Collagen Structure, Synthesis, and Its Applications: A Systematic Review." Cureus. May 2022. https://pubmed.ncbi.nlm.nih.gov/35702467/
• Tański W, et al. "Osteoporosis - risk factors, pharmaceutical and non-pharmaceutical treatment." Eur Rev Med Pharmacol Sci. May 2021. https://pubmed.ncbi.nlm.nih.gov/34002830/
• Yousif J, Farshchian M. "Oral nail growth supplements: a comprehensive review." International Journal of Dermatology. August 2021. https://onlinelibrary.wiley.com/doi/10.1111/ijd.15807