Does Collagen Work? How To Make Sure Your Supplement Does*

When trends emerge, my first look is always a critical one. It's important to question and be skeptical as so much of this industry is about marketing.

So when collagen supplements exploded in the market, I raised an eyebrow. As did many people, I might add.

All it takes is a quick Google search and you'll see scores of dated articles talking about how "collagen supplements aren't worth the hype" and they're just a passing fad. 

Well, with research comes changing opinions. There's robust research that points to many benefits of collagen supplements,* and it's time to put to rest the myth that they're ineffective. 

Before we get into collagen supplement efficacy, we need to understand collagen itself.

If you're into skin care, you've probably heard of collagen before. It's what helps keep your skin tight, structured, and firm.* But it's so much more than that. 

Collagen is an impressive family1 of proteins that are actually the most abundant proteins in the animal kingdom.

There are also different types of collagen in our bodies. There are at least 28 kinds of collagen1 that we know of that exist in vertebrates (yes, us included). Types I, II, and III are the most common in the human body, and thus what we talk about the most in skin and body care.* 

Let's talk about what it does. Collagen's role in the body is both simple and complex (at the cellular level): It helps make up the architectural matrix or structure of our skin, bone, cartilage, and muscle, with the purpose of helping tissues be more elastic and withstand stretching2 (So, for example, it keeps skin looking young and supple).* 

We synthesize our own supply of collagen, via our cells' fibroblasts3 (assuming they have the amino acids and other required nutritional building blocks they need).

This process happens throughout our lifetime; however, it also decreases with age. "Our bodies always balance collagen production and degradation," says board-certified dermatologist Gary Goldenberg, M.D. "When we are young, our bodies produce more collagen than we break down. That balance tips the wrong way with age since tissue regeneration decreases."

Collagen supplements are broken down, digestible forms of collagen (derived from animals like cows, fish, and chickens), usually in a powdered form.

These are often referred to as hydrolyzed collagen, collagen hydrolysate, collagen peptides, or gelatin.

They are broken down through controlled processes called hydrolysis, where water molecules rupture the chemical bonds in these animal-derived collagen proteins. 

"Collagen is a complex protein made of three chains of amino acids, whereas hydrolyzed collagen is collagen that is broken down into small protein chains, called collagen peptides, that are made of a few amino acids," explains Nour Zibdeh, M.S., RDN, CLT.

Those amino acids are things like proline, lysine, alanine, and glutamate (to name a select few).

Once ingested, these short peptides and amino acids are absorbed into the body through the small intestine. In the body, they travel throughout, supporting your body's natural production of collagen via the fibroblasts (or the things in our cells that create collagen and elastin).

Speaking of those benefits, let's talk about them—and the scores of research studies that back up these claims.*

So part of seeing if a supplement supports a particular targeted health area is knowing how long it takes. You can't try something for a few days, expect magic, and then deem it a failure if it doesn't work, no?

Collagen supplements come in many different forms: powder, capsules, gummies, drinks, to-go packets, and more.

Of course, what option you decide to use is largely a personal choice. Some people like the ease of capsules, others enjoy the taste of gummies, and still others like the variety of powders, as they can blend in practically anything. 

Your preferences and lifestyle will influence your choices, but as far as efficacy: Powders are the best, as they are able to deliver the most potent amount of collagen.*

In powders you'll get dosages as high as 15 to 20 grams per serving—as opposed to gummies and drinks, which are usually much lower.

Of course, it's fine to choose a supplement with a lower dose if the collagen supplement comes with additional bioactives, but it's just something to note. 

Look for brands that describe in detail where their collagen is sourced from (the animal, the country or region, etc.), be it on the packaging or website. Phrases like "grass-fed, pasture-raised bovine collagen," or "sustainably, wild-caught cod" are all good signs. Ideally, they'll also note what collagen types (type I, II, or III) and share the amino acid profile. You can find "vegan" collagen; however, it's important to clarify that those products don't actually contain collagen itself—instead, they are simply nutrients and bioactives to help you produce or maintain your natural collagen levels.*

Overall, collagen peptides are safe for consumption, and few cautions are reported. (As far as supplements go, they fall into the "benign" bucket.) However, every body is unique, and may react in different ways! This is why some side effects are reported anecdotally.