Do Collagen Supplements Actually Work? Here's What Experts Say

In the past year, I've seen various brands of collagen powder popping up all over my Instagram feed. From coworkers to friends to influencers, everyone around me seems to be jumping on the collagen bandwagon, raving about its benefits. When I ask my friends what they love about the supplement, their responses vary greatly. Some say it's promoted hair growth, improved their skin, or even helped their joints feel better following an injury. People on social media also swear that collagen has helped with everything from skin health to digestion. The results seem promising, but we all know that anecdotal evidence can't always be trusted. Before I spend more than five dollars on a product, I always try to dig into the research and expert advice to find out whether or not it's worth it. So I did the same for collagen supplements, turning to the science and knowledgeable experts to get to the bottom of whether collagen supplements actually work. Read on to see what the supplement can do, and if there's more truth to some of these claims than others.Experts Featured in This Article:Stevi Couch, MS, is the clinical education consultant at Designs for Health.Kelly Springer, RD, MS, CDN, is the nutritional advisor for Nature's Sunshine.What Is Collagen?Collagen is a structural protein found in parts of the body like skin, hair, and nails. "It's like glue - keeping everything together and resilient," says Kelly Springer RD, MS, CDN. Commercial collagen supplements typically come from animal byproducts containing amino acids - such as proline and glycine - which are found in our connective tissue, cartilage, bone, and skin. But although our bodies already need collagen and produce it naturally (it makes up as much as 30 percent of the body's total protein, per Cleveland Clinic), we do start to lose collagen between the ages of 18 and 29. After the age of 40, the body loses an estimated 1 percent of collagen annually, according to Stevi Couch, MS. In addition to aging, factors like oxidative stress and diet may also contribute to this loss. Depending on your lifestyle, a decrease in collagen may lead to wrinkles, dryness, and even cellulite, Couch says. Thankfully, bioactive collagen peptides have been proven to help with skin elasticity and integrity. Once collagen supplements are consumed, they're broken down and turned into amino acids by our digestive system. The body can then use these amino acids however it sees fit. Does Collagen Work?While collagen isn't a miracle supplement, there could be some benefits to taking collagen regularly. "It depends on what the user's goal is, what type of collagen product they are consuming, and how well their body is able to absorb it and utilize it," Couch explains. "There are several types of collagens (at least 29 distinct types) and they appear to be more abundant in different areas of the body and serve unique functions." For instance, some collagens are more supportive of skin elasticity and integrity, while others are better for joint, bone, or gut health. Different types of collagen can also work synergistically, meaning they're more effective when paired together, Couch says. "Like with any supplement, the quality of the ingredients matters," he says. Couch recommends blends that are sourced from grass-fed, pasture-raised bovine and undergo a hydrolysis process to make the peptides more bioavailable.Collagen is fairly low-risk, but Springer reminds people that it isn't a cure-all. "The only risk that comes to mind is that people often use the fact that they are taking supplements as an excuse for poor lifestyle behaviors that can lead to collagen decline, like smoking or not exercising," she says.As always, it's worth looking into common side effects, and consulting with your healthcare provider before starting any new supplements (if accessible). If you're still considering taking collagen, here are some of the most common benefits:Prevent Aging Skin: A 2015 study found that supplementation of collagen peptides increased skin hydration after being taken for eight weeks. This same study also found that collagen density in the dermis significantly increased after the 12-week mark. Another study published in the journal Skin Pharmacology and Physiology found that skin elasticity showed significant improvement after taking collagen peptides for four weeks.Improve Joint Health: Collagen hydrolysate can potentially increase bone mineral density, which has "a protective effect on articular cartilage," and can help relieve joint pain. In fact, one older 24-week study in the journal Current Medical Research and Opinion focused on activity-related joint pain found that athletes given collagen supplements showed significant improvement in joint pain (although the authors noted that additional studies are needed to support these findings). That said, another 2015 study pointed to collagen peptides as potential therapeutic agents for managing osteoarthritis and maintaining overall joint health.Promote Hair GrowthResearch suggests that collagen may support hair building proteins, which can prevent hair loss and promote hair growth. According to Harvard Medical School, more research is needed before we can call collagen an effective supplement for hair health, but if you're looking to strengthen your hair, it may be worth trying.Improve Cellulite: A study from the Journal of Medicinal Foods also shows that collagen can increase dermal thickness and elasticity, improving the overall look of cellulite.Research surrounding the efficacy of collagen is still fairly new, but on an anecdotal level, it does seem to make a difference for many people. The bottom line? When it comes to bone health, skin care, heart health, joint pain, and even building muscle mass, collagen may be a very useful supplement. "In short, evidence shows that collagen supplements can indeed be health supportive depending on the type, quality of ingredients, and the body's ability to absorb them," Couch says. However, more research on the effects of collagen is needed. It's also important to note that, as of 2024, the US Food and Drug Administration (FDA) does not approve or evaluate collagen supplements for safety or efficacy, so do your research and make sure collagen is the right choice for you . . . no matter how many people swear by it.- Additional reporting by Chandler PlanteTamara Pridgett was the associate editor for PS Fitness. Likes: box jumps, chai lattes, and sprinting. She's a NASM-certified personal trainer and a Precision Nutrition level 1 coach. She's also a Division 1 All-American sprinter.Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability. Related: 14 Foods to Eat Before Bed For Better Sleep