Are Collagen Supplements Worth the Hype?

From powders to gummies to fancy beverages, doses of supplemental collagen are everywhere. These peptide blends are truly inescapable, but does that mean you should be adding them to your supplement routine? Consider this your collagen 101 rundown from a registered dietitian nutritionist.

What Is Collagen?

Collagen is a naturally occurring combination of amino acids (the building blocks of protein). It’s found in the bodies of humans and animals. Collagen creates structural support systems for connective tissues including nails, bone, cartilage, tendons, muscle, organs and skin. Collagen provides strength, protection and integrity for joints. It also helps with cell turnover and tissue repair when injuries occur. Collagen production peaks between the ages of 20 to 25 and then begins to slowly decline. This is part of the reason it is common to see changes in skin, hair, nails and joints with age.

Sources of Collagen

Collagen is found in a variety of animal-based foods, with the highest concentrations found in specific areas. These include:

• Egg whites
• Chicken wings
• Poultry, pork and beef skin
• Fish skin and scales
• And most plentifully in bone broth

Unlike the protein found in other animal-based foods, collagen is missing one essential amino acid. Despite this missing amino acid, collagen is considered to be a useful form of protein when consumed as part of a balanced diet along with other protein-rich foods. Collagen production and maintenance also rely on other nutrients that work together to help increase effectiveness, including vitamin C and zinc.

Collagen Supplements

Collagen supplements provide collagen peptides (shorter pieces of collagen that are thought to be better absorbed). Types I, II and III are the most common varieties found in supplements. Types I and III help give structure to skin, bones, ligaments, muscles and tendons, while Type II targets cartilage and joint health. These supplemental versions come from animal sources like chicken, cow or pig (which may be listed as “bovine” or “porcine,” respectively, on supplement labels) and in some cases fish (often referred to as marine collagen).

Collagen supplements are available in powder, pill, liquid and gummy form. To ensure purity, proper dosing and overall label accuracy, it is important to choose a supplement that has been third-party tested. Powdered products typically provide 20 grams of collagen peptides per ¼ cup portion. Gummies offer far lower doses at about 1 to 2 grams per piece.

Does Collagen Work?

Research continues to explore the effectiveness of collagen supplements, but there has been some evidence to support safety and efficacy. Studies have shown would healing and skin elasticity improvements with 8 to 24 weeks of oral collagen supplementation. Several studies also suggest that daily collagen supplementation may help reduce pain in individuals with osteoarthritis.

Collagen supplementation also has been studied in exercise and rehabilitation. Some small studies suggest taking collagen, along with vitamin C, before exercising may help your body produce more collagen during your workout. However, more research is needed.

Is Collagen for You?

Supplemental collagen works best alongside a balanced diet. Choose foods rich in protein, vitamin C and other nutrients to meet your needs and support the body’s natural collagen production. For those who choose to take supplements, collagen can be a safe addition to a wellness routine when used thoughtfully, particularly for individuals looking to support skin, joint, bone or connective tissue health. Start by choosing a high-quality product that is third-party tested. It should be clearly labeled and appropriate for your individual goals.

Collagen supplements are not a replacement for whole foods or medical care. Needs can vary based on age, activity level and health status. Consulting a health care professional such as a registered dietitian nutritionist (RDN) — especially for those who are pregnant, breastfeeding, managing medical conditions or taking medications — can help ensure collagen is used appropriately and effectively.