Collagen seems to be everywhere these days. You’ll find it in powders, capsules, gummies, coffee creamers, and beauty products. Manufacturers promote collagen for healthier skin and joints, stronger bones, hair and nails, and even improved muscle strength.
Does supplementing with collagen work?
The short answer is: possibly, but the evidence is more complicated than the marketing makes it sound.
Where to start?
Collagen is the body’s most abundant protein and provides structure to skin, bones, cartilage, tendons, ligaments, and other connective tissues. Our bodies make collagen from amino acids, with vitamin C playing an essential role in the process.
As we age, collagen production declines, which makes the idea of replacing lost collagen appealing. But it’s best to consider both sides before spending money on collagen supplements.
Three potential reasons to take collagen
- Improved skin elasticity and hydration
Evidence from trials suggests collagen can improve skin elasticity and hydration, but the required amount remains unclear. Several clinical trials reported improvements among people taking hydrolyzed collagen, yet further review found the benefits disappeared when researchers considered the funding source and quality of the trials. - Support for joint health and reduced stiffness
This is an area worth paying attention to based on a 2024 meta-analysis of trials involving more than 3,100 people with osteoarthritis. Researchers found that collagen supplementation produced small-to-moderate improvements in pain and physical function compared with control groups, especially among those with specified knee osteoarthritis. However, that does not mean collagen treats arthritis or that everyone with joint pain will benefit. - Bone and connective-tissue health, including stronger hair and nails
A 2025 meta-analysis linked collagen peptides to improvements in bone mineral density and bone turnover markers, but the studies were inconsistent. While collagen supports musculoskeletal health, supplementation should not replace established strategies such as resistance exercise, adequate calcium and vitamin D intake, and overall good nutrition.
Three reasons to think twice about taking collagen
- Marketing vs science
One of the biggest reasons to think twice about a collagen supplement is the gap between what product packaging promises and what research actually demonstrates. You can’t simply swallow a supplement and expect it to go straight to your skin, joints, or bones. Your digestive system must first break down collagen into amino acids and smaller peptides before your body can use these building blocks. And as with most health-related things, gut integrity is key. Consuming collagen does not automatically replace lost collagen. It’s just one piece of the puzzle. - The cost of convenience
A supplement is convenient, but it is not the only way to give your body the raw material it needs to make collagen. Along with protein and other nutrients, vitamin C is particularly important for collagen biosynthesis. Rather than targeting a single nutrient, focus on the overall quality of your diet. Whole foods provide a full array of beneficial nutrients, including the vitamin C and protein you need to make collagen. - Supplement quality varies
Not all supplements are created equal. Collagen supplements can differ in source (cattle, pigs, chickens, fish), dose, additional ingredients, and quality control process. Source matters for people with allergies, dietary restrictions, or preferences. When things line up, including cost, a supplement may be a reasonable personal choice but not at the expense of foregoing protein-rich foods, fruits and vegetables, exercise, quality sleep, and other fundamental health choices.
Whole-food sources of collagen
As you know, I’m a proponent of whole foods as a first line of defense for maintaining health. Traditional foods that contain collagen or collagen-rich connective tissue include:
- Bone broth
- Chicken, including the skin
- Fish, including the skin
- Tougher cuts of meat containing connective tissue
- Gelatin
However, there is a distinction between eating collagen and helping your body make collagen. You don’t necessarily need to EAT collagen to MAKE collagen.
Your body can make collagen from amino acids in dietary protein. Foods such as fish, poultry, eggs, dairy, lean meats, beans, and other protein-rich foods provide amino acids your body uses for protein synthesis.
And don’t forget vitamin C-rich foods, which the body needs to make collagen. Citrus fruits, strawberries, kiwi, bell peppers, broccoli, tomatoes, and potatoes are just a few.
The bottom line…a colorful, protein-rich diet may be more important for collagen production than any single supplement.
I’ll save “what to look for” in a collagen supplement for another post, since there is a lot to unpack when it comes to supplement quality.
Disclaimer: AI helped me organize my thoughts and prompted additional considerations for this post.
