Rising Collagen Supplement use – does it really make a difference?

Collagen is a natural protein that’s like the ‘glue’ that holds your skin, hair, nails, etc. together. Your body combines various amino acids you get  from food to make collagen. As you age natural collagen production drops and the result is wrinkles, sagging skin, and painful joints. You may have heard from friends about the amazing results of using collagen supplements.  The theory is that when your natural collagen production drops, taking these supplements is the answer. 

Is it just marketing hype?

You may be asking some of the following questions about collagen use and wondering whether any of the claims are true. 

How much collagen is there in your skin?

Up to 80% of your skin is made of collagen. It works with elastin, another protein,  to keep it supple.

Where does the collagen in supplements come from?

Most of the collagen in supplements comes from the connective tissue, bones, and other parts of cows, chickens, pigs, and even fish.  Plant-based collagen supplements are available but they aren’t as effective.  

Can your body absorb these supplements?

Collagen supplements are usually made from hydrolyzed collagen or collagen peptides. Your digestive system can absorb these smaller amino acids more easily than pure animal collagen.  The body then reassembles them into the proteins your body needs at the time. If your body needs collagen, it may assemble them into collagen.  

What forms do collagen supplements come in?

Today you can take collagen in tablet, powder, or liquid form. It is often best to opt for powder or liquid form. Tablets and gummies may contain less collagen per serving and have added fillers or sugars.  

How can you know the supplement you’re taking is a good one?

Dietary supplements can vary widely in quality and aren’t regulated in the same way as pharmaceutical drugs. As a consumer it’s up to you to check the ingredients and see whether the product contains any unnecessary additives.  A good quality collagen supplement shouldn’t smell even though it uses animal products.  You may find some inexpensive products online but be careful as they may have not been tested for safety so some of the ingredients may be toxic. 

Are there different types of collagen?

There are about 28 types of collagen in your body but the most common ones are types 1,11, 111, 1V, and V. These types have different roles and are found in various parts of the body. Type I, for example, is the most abundant. It accounts for about 90% of the body’s collagen and it is found in skin, bones, tendons, and ligaments.  Raw type 11 collagen is a component of the cartilage that surrounds the joints.  Type 111 collagen is found in arteries, muscles and organs. Type IV is found in the layers of the skin and type V in the cornea and some layers of skin and hair.  

A popular collagen supplement on Amazon contains five different types of collagen and you can see lab tests showing its safety. The capsules are enriched with DigeSEB for superior absorption. Serving size is three capsules so a container contains 50 servings with 7.8g per serving. 

How much should I take?

Most registered dieticians recommend taking at least 5-10g (0.2-0.4 ounces) of collagen per dose.  You need to be aware that some social media influencers use poor quality research to support the use of collagen supplements and promote higher dosages than health authorities recommend. 

Will you experience side effects?

If you are taking the recommended dose there are no documented negative side-effects of taking collagen peptides.  The main risk is that you will waste your money. 

How collagen supplements might help you

1. Skin Health

• Evidence: Several randomized controlled trials have found that daily collagen peptide supplements (often 2.5–10 g/day) improve skin elasticity, hydration, and smoothness after 8–12 weeks.

• Why: The amino acids from collagen can stimulate the skin cells to produce more collagen and elastin which improves skin structure. 

2. Joint Health

• Evidence: Studies in people with osteoarthritis or sports-related joint pain show some improvement in pain and stiffness after 3–6 months of supplementation.

• Why: Collagen provides building blocks for cartilage and may reduce inflammation in joint tissues.

3. Bone Density

• Evidence: Some research suggests that collagen together with calcium and vitamin D improves bone mineral density in postmenopausal women.

• Why: Collagen is a key part of the bone matrix and helps to maintain flexibility and strength.

4. Muscle Mass

• Evidence: Older adults doing resistance training have seen slight muscle mass gains when taking collagen peptides.

• Why: Collagen contains some of the amino acids involved in muscle repair and connective tissue strength. Collagen appears to be less effective for muscle building than whey or other high-leucine proteins. 

The bottom line

The body needs amino acids to build collagen. Collagen supplements may provide amino acids but the evidence is fairly limited that they can improve skin, hair, or overall health. Overall, research studies are either small and limited in scope or funded by manufacturers.

Despite this, you may decide to take a collagen supplement because of the wealth of anecdotal evidence about its benefits. Whether it’s worthwhile may depend on how long you take it and how affordable it is. You may find exercise and combining it with other ingredients increases its effectiveness.

Ultimately, your lifestyle plays a significant role in how much collagen your body produces. For example, you can eat foods like bone broth and egg whites to get the same results as collagen supplements provide. Eating a healthy balanced diet can provide you with all the amino acids your body needs. If you want to have healthy skin nutritious food, exercise, sleep, and sunscreen can all play a part. This may require more discipline than using a collagen supplement but your overall health will benefit and you can spend the money you save on creating a healthier lifestyle.