Should I Take a Collagen Supplement?

Will supplementing collagen preserve young, healthy skin, hair, nails, joints and bones? What does the science say? Get the answers here!

Should I take a collagen supplement? For awhile, I was wondering the same thing. Collagen supplements have been trending recently, but does the protein actually live up to its hype? Should you be adding collagen powder to your coffee, baked goods and smoothies? Will popping collagen capsules truly yield younger and healthier skin, hair, nails and joints? What does collagen actually do?

As a future registered dietitian and journalist, I know how much the answers to these questions matter. I am also aware of how there are – at the very least – two sides to every supplement story, and collagen is no exception. With collagen, as with every supplement, it’s important to know the facts so that you can make a confident and informed decision that supports your health. 

I’ve done some research into collagen, and I’m excited to share the facts with you so that you can have a better understanding of whether or not a collagen supplement is right for you. 

What is Collagen?

Collagen is the most abundant protein in our bodies (1). The fibrous protein is found throughout our connective tissues, skin, bones and muscles, as well as in our hair follicles and nails. Collagen provides our body with structure and helps hold it together. It plays a key role in allowing our cells to be flexible and elastic.

Starting in our mid-twenties, our bodies produce less and less collagen as we continue to age. When collagen deteriorates, it can manifest in our body as wrinkled skin, joint pain and other discomfort.

Collagen’s Structure

Like all proteins, collagen is composed of building blocks called amino acids. Our bodies are capable of synthesizing certain amino acids, but we must get others – called essential amino acids – from food. When a protein source contains all nine of the essential amino acids, it’s called a complete protein.

Collagen is made up of 19 amino acids and is particularly high in the amino acids glycine and proline. It also contains hydroxyproline, which is unique, since most other proteins don’t contain this amino acid (2). However, since collagen lacks the essential amino acid tryptophan, it’s not considered a complete protein (2). 

Collagen’s structure supports its function: The protein is arranged in a shape called a triple helix (2). To picture what this looks like, imagine holding three pieces of string side by side (aka polypeptides) and twisting them in the same direction. The resulting structure resembles a rope, which is stronger than the individual strings. This structure allows collagen-containing tissues to have strength, stability and the ability to stretch without breaking (3). For example, the collagen in our skin contributes to its turgor and ability to “snap back” after it is stretched.

Collagen: Type I, Type II, Type III

There are three main types of collagen found in our bodies, and they are classified as type I, type II and type III.

• Collagen type I is the most common and is found in pretty much all connective tissue. It plays an especially important structural role in the bones and skin (4). 
• Type III collagen is usually found together with type I collagen (5) in the skin and internal organs (6). 
• Type II collagen is mainly found in cartilage (7). 

Where Collagen Supplements Come From

The collagen that you’ll find in a supplement such as a powder or pill is extracted from the connective tissue and/or hide (skin) of animals, such as cows, chickens and fish. For this reason, there are no vegan collagen supplements, although it is possible to supplement with vegan-friendly alternatives (often called “collagen boosters”) that claim to support the body’s natural collagen production process. 

However, according to The Metabolic Approach to Cancer, collagen is produced from parts of the animal that are normally discarded, since, unlike in the past, now Americans tend to only eat animals’ muscle meat. Similarly, collagen peptide companies claim that producing collagen supplements from normally discarded animal byproducts is a form of upcycling that supports sustainable farming practices.

Supplement Language Explained 

Since we’re not capable of absorbing collagen in its whole, natural form, the protein must first be broken down – or hydrolyzed – into smaller proteins (peptides) that we can digest. Supplement companies do this for us; collagen is packaged and sold as hydrolyzed particles that can be easily absorbed into the bloodstream. 

You’ll probably see the words “hydrolyzed collagen” or “collagen peptides” written on the packages of collagen supplements. These both mean that the collagen macromolecule has been broken down into smaller, digestible particles.

Collagen Health Benefits 

Much of the research relating to collagen is still in its infancy, and there’s a lot that we don’t know. Supplementing collagen is a relatively new trend, and most of the studies that I’ve reviewed suggested that further research is needed on the topic or that potential bias could be clouding the results’ accuracy.

Likewise, a lot of what we know about collagen is anecdotal and not scientifically confirmed. That doesn’t mean that certain claims won’t be validated in the future, but it’s important to understand that, while your favorite Instagram influencers may claim that collagen has helped their nails grow stronger, improved the texture of their skin or made their hair feel softer, more research needs to be done to know if collagen is truly responsible for those claims. 

Here is what the research supports:

Skin, Hair and Nails

Supplementing with bovine collagen (collagen from cows) has been associated with improved skin laxity, fewer wrinkles (8) and improvements for hair, skin and nails (9). 

In one study, supplementing with bovine collagen was found to increase the ratio of type I to type III collagen in mice, which are the collagen types that support skin elasticity (8). This ratio normally decreases as we age and is believed to contribute to aging skin and wrinkles (8). In this study, mice were given collagen peptide in doses of 200, 400 and 800 mg/kg of body weight per day for eight weeks, and the collagen content of their skin increased in a dose-dependent manner.

However, though this study’s results sound promising, we are not mice, so it’s possible that these findings do not translate to humans.

Another study specifically looked at collagen’s role in facial aging signs. In this clinical trial, 26 females took 1 gram of BioCell Collagen, which is made of hydrolyzed type II collagen, hyaluronic acid and chondroitin sulfate, in the form of two capsules daily (10). After just six weeks of supplementation, researchers noted an increase in the skin’s collagen and hemoglobin content. After twelve weeks, researchers found that there was a “significant reduction of skin dryness/scaling and global lines/wrinkles” (10). 

This trial suggests promising results, however, the study was funded by BioCell Technology LLC, a collagen supplement company, so it’s possible that the results are biased. Additionally, BioCell Collagen is composed of hyaluronic acid and chondroitin sulfate in addition to collagen, so it’s possible that either (or both) of these substances are what contributed to the promising findings and not necessarily the collagen.

Furthermore, a systematic review, which analyzed 11 studies and 805 patients, found that collagen supplementation supports wound healing, skin aging and increases skin elasticity and hydration (11). The same review found collagen supplementation to be generally safe without any negative side effects (11). 

Marine collagen (collagen from fish) is also associated with maintaining skin moisture, in addition to improving cartilage, since it is rich in collagen types I and II (12). A double-blind, randomized, placebo-controlled study with 120 participants found that participants who consumed a product that contained hydrolyzed fish collagen had an increase in skin elasticity compared to the control group (13). However, it’s possible that other components of the nutraceutical contributed to these effects, not necessarily the collagen.

Joints and Bones

Specifically, collagen from chicken is rich in collagen type II and is said to promote joint and cartilage health (citation). 

According to an overview on the beneficial effects of hydrolyzed collagen, numerous studies support the idea that collagen supplements can be beneficial for relieving pain caused by osteoarthritis (joint pain and erosion), as well as lessen the consequences of osteoporosis (bone density loss) (14). Likewise, a clinical trial found that those with knee osteoarthritis who received 40 mg of undenatured type II collagen in capsule form experienced improvement in their daily activities (15).

Even for those without these conditions, supplementing with collagen can be helpful for joints and bones. A double-blind study with 55 healthy participants who consumed 40 mg worth of undenatured chicken collagen in capsule form for 120 days found that the supplement led to improved knee joint extension and could potentially alleviate pain associated with strenuous exercise. In other words, supplementing with collagen may help individuals exercise for a longer period of time before feeling pain (16). 

It should be noted, however, that the undenatured collagen, which tends to come in capsules, causes a different response in the body than the more popular hydrolyzed collagen powder does. 

Will supplementing collagen preserve your young, healthy skin, hair, nails, joints and bones? What does science say? Get the answers here! #collagensupplements #collagenpowder #collagenpeptides Share on X

How Your Body Handles a Collagen Supplement

The truth is that our bodies don’t know the difference between amino acids that we get from collagen supplements or those that we get from chicken, meat, beans or tofu. All of our amino acids circulate the bloodstream, and preferential treatment isn’t given based on a particle’s origin.

However, our bodies are smart and good at prioritizing. Our bodies know that healing a wound or repairing damaged muscle is more important than preventing a wrinkle on your face and will channel the necessary amino acids accordingly. 

Taking a collagen supplement can be helpful because the collagen peptides will be further broken down in your body into the amino acids glycine, proline and hydroxyproline, providing your body with a surge of amino acids that are especially useful for the health of your connective tissues, skin and joints. The thought behind taking a collagen supplement is that if you have enough protein in your body to support the essential functions, like wound healing, for example, you will be able to use the extra glycine, proline and hydroxyproline to build more collagen in all places where it’s needed, such as in the creases of your eyes or in the lines on your forehead. With a collagen supplement, there is more of a chance that your body will have enough amino acids to support the processes that it sees as essential, plus those it considers less pressing.

One reason why collagen peptides are advantageous over other protein supplements in regard to fostering joint and skin health is because they supply the body with an abundance of glycine, proline and hydroxyproline – the specific amino acids used for collagen building in the body. Other protein supplements do not contain these amino acids in the same quantities.

On the contrary, since collagen is not a complete protein, it is not the most ideal supplement for the purpose of increasing protein intake. A complete protein, such as whey, is more fitting for those looking to boost their protein intake with a supplement.

Supplement Considerations

As with any supplement, it’s important to be sure that you’re getting your collagen supplement from a trusted, safe source, especially given that supplements are not regulated or tested by the FDA before they are marketed. 

It’s a good idea to look for a collagen supplement that is certified by a third party, such as the U.S. Pharmacopeial Convention (USP) or NSF International. If a product is certified, it will say so on the package. These companies test supplements for contaminants, like heavy metals. They also verify that the supplements are composed of what they claim to be. If something is third-party certified, it means that everything on the label is present in its stated amount and nothing is present that is not listed on the label.

Another thing to consider when choosing a collagen supplement is the other ingredients that it may contain. For example, some powdered supplements are flavored and can add unwanted sugar and/or saturated fat to your diet without you realizing it. Be sure to review the Nutrition Facts when deciding which collagen supplement to purchase so that you can make an informed decision.  

Collagen and Diet

If you decide that a collagen supplement isn’t right for you, you can still boost your body’s natural collagen production through eating collagen-building foods, like bone broth, chicken and eggs. Additionally, vitamin C is involved in the collagen production process, so eating vitamin C-rich foods, like tomatoes, peppers, oranges and kiwis, can also promote healthy collagen synthesis.

Summary

While there is still a lot to learn about the effectiveness of supplementing collagen and the appropriate dosage, the research remains promising. No harmful effects have been associated with supplementing collagen thus far, so if you’re a healthy individual and are using a trusted supplement brand, there shouldn’t be any harm in trying it out. Additionally, there are a variety of different collagen supplement options to choose from, including bovine collagen, chicken collagen and marine collagen, which may be most ideal for vegetarians. 

I have been taking collagen for the past few weeks and have already noticed some slight improvements in my skin’s texture. Collagen powder is flavorless and easily blends into hot or cold beverages and smoothies, so it’s been easy for me to incorporate into my diet. 

If you decide to add collagen to your routine, at best you’ll be preserving your youthful skin and promoting joint/bone health, and at worst you’ll be taking in some extra protein, according to current research. 

Please note that the information presented in this article is for informational purposes only and should not take the place of medical advice. Before making any changes to your diet or deciding whether to introduce any supplements, including collagen, check with your doctor and a registered dietitian.

Dena Gershkovich is a Nutrition Starring YOU intern. To see more of Dena’s work, check out her blog, The Artsy Palate, and follow her on Instagram (@theartsypalate).

References:

1. https://pubmed.ncbi.nlm.nih.gov/11704682/ 
2. https://pubmed.ncbi.nlm.nih.gov/28687386/
3. https://www.ncbi.nlm.nih.gov/books/NBK21582/
4. https://www.sciencedirect.com/science/article/pii/B978012817068700001X?via%3Dihub
5. https://www.sciencedirect.com/science/article/pii/B9780128098479000039
6. https://www.pnas.org/content/94/5/1852
7. https://meshb.nlm.nih.gov/record/ui?name=Collagen%20type%20II
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707681/
9. https://www.todaysdietitian.com/newarchives/0319p26.shtml
10. https://pubmed.ncbi.nlm.nih.gov/22956862/
11. https://jddonline.com/articles/dermatology/S1545961619P0009X
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278207/
13. https://pubmed.ncbi.nlm.nih.gov/30122200/
14. https://pubmed.ncbi.nlm.nih.gov/26267777/
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2764342/
16. https://pubmed.ncbi.nlm.nih.gov/24153020/