Collagen has become one of the latest health trends. You cannot wander grocery store aisles without finding a powdered version to add to your smoothie or morning cup of joe, browse your nearest drugstore without seeing capsule versions touting nail and hair growth or peruse the make-up counter at your local department store without seeing creams claiming they will reduce your wrinkles and make you look years younger. But what is collagen, really? And is it worth all the hype?

What is Collagen?

Collagen is produced naturally in the body when combining the amino acids; glycine, proline and hydroxyproline. It is one of the major building blocks of bones, skin, muscles, tendons, and ligaments. Collagen is also found in other body parts, including blood vessels, corneas, and teeth. Collagen comprises three-quarters of our skin and one-third of the protein found in our bodies. When collagen begins to degrade in skin, and overall, levels drop in the body (typically occurs with aging); this is when you may start to notice wrinkles, stiffer joints, weaker muscles, and even GI issues, according to the Cleveland Clinic.

Collagen Types

There are at least 16 types of collagen. The four main types you will see on those grocery and drug store shelves are type I, II, III, and IV.

Type I. Comprising 90% of your body’s collagen and is made of densely packed fibers. This collagen type provides structure to skin, bones, tendons, fibrous cartilage, connective tissue, and teeth.

Type II. This type is made of more loosely packed fibers and found in elastic cartilage, which cushions your joints.

Type III. This type supports the structure of muscles, organs, and arteries.

Type IV. This type helps with filtration and is found in the layers of your skin.

Collagen in our Diets

To naturally produce collagen, your body needs: proline, glycine, vitamin C, zinc and copper.

• Proline: found in egg whites, dairy, cabbage, mushrooms, and asparagus

•  Glycine: found in pork skin, chicken skin, and gelatin, and a variety of other protein-rich foods

•  Vitamin C: found in citrus fruits and bell peppers

•  Zinc: found in beef, lamb, pork, shellfish, chickpeas, lentils, beans, milk, cheese, and various nuts and seeds

• Copper: found in organ meats, cocoa powder, cashews, sesame seeds, and lentils

Benefits of Collagen

Stronger Bones: As we age, our bones become less dense and more brittle. Ultimately, breaking more easily and taking longer to heal. Studies have shown that daily collagen supplements may help make your bones denser, slowing the aging process that makes them brittle and actually help your body to produce new bone. A study in Nutrients in January 2018 found that post-menopausal women who had age-related reduction in bone mineral density who took 5 g of certain collagen peptides for one year benefited from increased bone formation in the spine and hip.

Regarding joint pain, a study published in January 2017 in the journal Applied Physiology, Nutrition, and Metabolism had 139 young adult athletes with knee pain take 5 g of collagen peptides daily for 12 weeks. Compared with a placebo group, the collagen-supplemented group experienced less joint pain during exercise. It was hypothesized that this occurred because the proteins spurred repair of microinjuries in cartilage and reduced the inflammation that contributes to discomfort.

Skin Elasticity and Hydration: Oral and topical collagen supplements have been shown to improve skin hydration and elasticity, some even say it may help to lessen wrinkles. Women who took a supplement showed improvements in skin appearance and elasticity in a 2019 study. Another study found that taking up to 10 grams of collagen peptides per day can help improve skin elasticity, hydration, and collagen density. Interestingly, a review in the journal Antioxidants in February 2020 notes that taking hydrolyzed collagen may also protect against UV-induced melasma, a skin problem marked by patches of discoloration on the face, potentially thanks to its antioxidant effects.

Thicker Hair: While its often easier to determine hair loss in men as more men go bald, many women also experience hair loss or thinning as they age. Hair is primarily made up of the protein keratin. Proline is a main component of keratin. Therefore, consuming proline-rich collagen should provide your body with the building blocks it needs to create hair. In one study, a group of women with thinning hair saw significant increases in their hair’s quantity, scalp coverage, and thickness while taking daily collagen supplements. More research is needed in this area, however, some that has come has been promising.

Healthier Nails: Some people’s nails break more easily than others, or do not grow as fast. A study published in the Journal of Cosmetic Dermatology investigated if and how collagen peptides benefit nails. The results: supplementing with collagen peptides promoted an increase of 12% nail growth rate and a decrease of 42% in the frequency of broken nails. Moreover, about two-thirds of the subjects reported better outcomes with brittle nails. To note, this sample size was small, only 25 participants, however, results were promising. More research needed in this area.

Reduced Osteoarthritis Pain: For people with knee osteoarthritis, oral collagen supplements might act as a mild pain reliever and improve joint function. However, it may take up to three to five months of daily treatment before you notice any improvement. A 2017 animal study looked at the effects of giving collagen supplements to mice with post-traumatic osteoarthritis (PTOA). The results indicated that supplementation may play a protective role in the disease’s development and progression.

Increased Muscle Mass: A combination of collagen peptide supplements and strength training could potentially help increase muscle mass and strength. A 2019 study in recreationally active men showed that a combination of collagen peptide supplements and strength training increased muscle mass and strength more than a placebo.

How to Supplement Collagen

Collagen comes from various sources such as bovine (cow or beef), chicken, fish, or eggshells. Unfortunately, there is no vegan source of collagen that’s available at this time. To ensure you’re getting a high-quality product, look for collagen that’s grass-fed, pasture-raised bovine, or made from wild-caught marine sources.

When considering supplements, in addition to looking for a high-quality source, look for companies that are third-party tested to ensure label claim. It is also important to read the label to determine the collagen type in a particular supplement. As outlined above, collagen on the market comes in 4 main types. Not all collagen helps in all areas, so it is important to know what you are looking for when choosing your collagen supplement. For example, if you are looking for joint support, it would make the most sense to look for supplements consisting of collagen type II. If aiming to smooth out skin and lessen the appearance of wrinkles, you may be on the market for collagen type I and III.

Collagen peptide that comes in powder form can easily be incorporated into foods. The peptide form does not gel, so you can mix it into smoothies, soups, or baked goods without affecting their texture. If you are someone that prefers to just swallow a capsule, the pill form is likely your best bet. Other forms you may see on the market include, liquid, cream, and chews.

Potential Risks of Collagen Supplements

As mentioned above regarding collagen type, those with a fish, shellfish, or egg allergy should avoid collagen supplements as many of them are made from these ingredients. If allergies, it is important to check the full ingredients list.

Side effects of collagen supplements are rare. There are some reports that collagen supplements may cause mild digestive symptoms or a bad taste in the mouth. It’s important to go over the labels of supplements you are using with your physician because the FDA does not regulate dietary supplements, including collagen. 

If pregnant or breastfeeding, you may want to hold off on taking a collagen supplement for now, since there is not yet enough research to come to any conclusions about safety.