Do Collagen Supplements Work? Benefits, Side Effects, and How to Choose One

Collagen is a protein found in the body. It’s one of the building blocks for skin, nails, and hair. It’s also an important part of cartilage, the tissue that connects our bones. So, it’s no surprise that people turn to collagen supplements for potential health benefits — especially those related to aging. 

In fact, it’s estimated that the collagen market will reach $10 billion by 2032, as the demand for easy-to-dissolve collagen powders, pills, and lotions continues to grow. 

But is the promise of supplementing your way to more youthful, glowing skin too good to be true?

What is collagen?

Collagen is the most abundant protein in your body, making up about 25% of your body’s protein. There are 28 different types of collagen, and researchers are still learning about the different roles that collagen plays in health. Our bodies naturally produce collagen. But in recent years, supplements have become a popular way to try to add more collagen to your diet. 

What does collagen do?

Collagen helps provide structure and support to skin, bones, muscles, and tendons. You can think of it as the glue that holds your body in place. In fact, the name collagen comes from the Greek word “kolla” — which means glue — and “gen,” which means producing. So, collagen is an essential building block. But it serves different roles depending on the organ involved. 

Collagen is important for: 

• Healthy joint function

• Bone strength 

• Brain function

• Skin firmness

• Visual function

Types of collagen

Out of the 28 collagen types that exist, there are five main types. Each has a slightly different function in the body. Most supplements are made using types I, II, and III. Let’s review the major collagen types:

• Type I: This is the most common type of collagen found in the body. It’s found in your skin, teeth, bones, and ligaments. So, it’s used in supplements that aim to target those areas. Supplements with type I collagen usually come from fish, but it can also be sourced from cows. So, if you’re allergic to fish, you might want to avoid supplements with type I collagen.

• Type II: Mainly found in cartilage, this type of collagen is vital for joint health. Type II collagen supplements contain collagen from chicken and cows. Some studies have shown that type II supplements can be helpful for people with osteoarthritis and rheumatoid arthritis.

• Type III: This type of collagen is found in muscles and blood vessels. It’s thought to support the production of collagen type I in the skin and other connective tissues. Scientists are learning about other potential benefits of type III collagen. For example, it may improve bone health and wound healing. Supplements with type III collagen are often sourced from cows and pigs. 

• Type IV: This collagen type is mostly found in the skin. It makes up the basement membrane, or the thin layer that lines many human tissues. It helps with wound healing and kidney function. But it’s not typically found in supplements. 

• Type V: Type V collagen is mainly found in hair and the placenta. It also works together with type I collagen to help maintain skin and eye health. You usually won’t find type V collagen in supplements either.

Benefits of collagen supplements

Collagen supplements are promoted for a wide range of potential benefits. Some claims are supported by scientific evidence, while others are not. 

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Skin elasticity and hydration

Collagen supplementation has been shown to improve skin hydration and elasticity and decrease the appearance of wrinkles. Both oral and topical collagen seem to be equally effective at reducing wrinkles and improving skin health. But more research is needed to know exactly what dose is best and how long you need to use it in order to see long-lasting results.

Ease joint pain

About 60% of your cartilage — the substance that cushions your joints — is made up of collagen. So, it’s no surprise that collagen has been explored as a treatment for joint pain. There’s good evidence that collagen supplementation can help decrease joint pain in people with osteoarthritis. It may also help improve activity levels and mental health for people who experience chronic joint pain. 

Prevent bone loss

Collagen has been shown to help prevent bone loss and increase bone formation in exercising and in postmenopausal rats. While the studies in humans are limited, those that exist suggest a similar benefit for women who take collagen daily.

Overall, the evidence suggests that collagen supplementation can help prevent and treat osteoporosis. But more studies are needed to understand when to start collagen supplements for maximum benefit and at what dose. 

Boost muscle mass

Some studies show that taking oral collagen may help improve muscle mass. Most of these studies have focused on men. A daily dose of oral collagen for 12 weeks has been shown to improve muscle mass in exercising men and previously inactive, middle-aged men. It’s possible collagen can also help boost muscle mass in older men with sarcopenia — age-related loss of muscle.

Heart health

When it comes to heart health, your body’s natural collagen production has a delicate balance with the heart. Too much or too little collagen may be harmful to your heart. In one study, people who naturally make too much collagen type I were more likely to have heart failure. 

But a review of 12 different studies on collagen and heart health found that taking collagen supplements improved some markers of heart health. Taking daily collagen supplements led to lower blood pressure and cholesterol. Another study found that oral collagen led to less atherosclerosis, a common type of heart disease. 

While these studies are promising, there isn’t enough evidence to recommend taking collagen for heart benefits. 

Do collagen supplements really work?

In some areas, the evidence for collagen supplements is pretty good. Multiple studies seem to show that collagen supplements work to improve: 

• Skin health

• Bone health

• Muscle mass

But it’s important to note that even in areas with studies showing a link between collagen and better health, many studies are sponsored by the companies that make the products. So, there’s a risk that bias may influence the results. And despite the promising evidence, claims made in the media often overstate the benefits beyond what the data shows.

Another factor to consider: There aren’t many regulations around the quality or types of collagen and the other ingredients that go into supplements. So, collagen supplements might not always have the best type of collagen for that condition. They may also not have the right dosing to make it effective.

Health claims that lack evidence

When it comes to some other claims, collagen supplements just don’t live up to the hype. Here are a few claims not supported by evidence:

• Thicker hair: Here, the claims far surpass the evidence. One small study of 15 women found that collagen could help improve hair volume and thickness. But larger studies looking at collagen and hair growth are lacking. 

• Healthier nails: The research for nail health is even more sparse. The only study that showed collagen can help nails was small and didn’t include a control group. Once again, the evidence doesn’t support the social media hype. 

• Gut health: There’s limited evidence that collagen can change the microbiome in rats or mice — for better or worse, depending on the collagen dose. But there aren’t any good studies looking at the effect of collagen supplementation on microbiome and gut health in humans. 

• Brain health: Your body’s natural collagen is important for brain health. And one small study found that daily collagen might help cognitive language ability. But larger studies are needed to know if taking collagen supplements can help improve brain health.  

What type of collagen supplement is best?

So, perhaps you want to try a collagen supplement and see if it might help you. Beyond knowing the different types of collagen available, there’s more to consider when it comes to collagen supplements. Here, we’ll review the common forms of collagen supplements you might choose from. 

Hydrolyzed collagen

Whole, or native, collagen doesn’t dissolve easily. So, most types of collagen supplements use broken-down versions of collagen known as hydrolyzed collagen. “Hydrolyzed” basically means the collagen has been broken up into smaller molecules. When collagen is extracted from animal sources, it’s hydrolyzed. Hydrolyzed collagen — also known as collagen peptides — are more easily absorbed by the body.

Topical collagen

Topical collagen is applied directly to the skin. So — not surprisingly — topical collagen is used mainly for its effects on the skin. Since regular collagen is too large of a molecule to be absorbed by the skin, topical collagen is also made up of hydrolyzed collagen. This allows it to be absorbed into the skin. And studies seem to show that topical collagen is effective for improving skin health and reducing the signs of skin aging. Topical collagen is sometimes combined with other dermatology techniques — like microneedling — to further improve penetration into the skin. 

Vegan collagen

Collagen is a protein that’s found only in humans and animals. So, products labeled as “vegan collagen” are misleading — these don’t actually contain collagen. Instead, many of them include ingredients that have been reported to aid the body’s natural collagen production. But there’s less research on the effectiveness of these supplements. There’s limited evidence that vegan collagen can still be effective in promoting skin health. 

Collagen powder

Collagen supplements can be made in a powder form in addition to capsules. There are no studies comparing collagen powder to capsules. But they’re thought to be equally as effective, as long as they contain the same dose of collagen. You might prefer collagen powder if you have trouble taking pills. Some people prefer the convenience of mixing the powder into a smoothie or drink. Others find it easier to swallow a pill. Convenience is key when it comes to choosing whether powder or pill form is best for you. 

Collagen supplement side effects

Overall, the side effects of taking collagen supplements seem to be mild. There isn’t any research that shows taking collagen supplements (10 g or less daily) has serious adverse effects. But you might experience some collagen supplement side effects, such as: 

• Gas

• Heartburn

• Nausea

• Allergic reactions

While serious reactions are rare, they aren’t impossible. There have been case reports of rare and serious skin reactions from taking collagen supplements. 

There are also no known interactions with medications.

Because supplements aren’t regulated by the FDA, it’s difficult to know exactly what ingredients are in collagen supplements. The FDA leaves it up to the supplements companies to list ingredients and serving sizes. And it doesn’t require the products to go through an approval process before they’re marketed. Without regulation, you could purchase a supplement that has more or less of the stated ingredients. And you might have side effects from other added ingredients. 

For instance, one brand of collagen didn’t go to market because it contained a heavy metal. And a Clean Label Project report found that nearly 30 collagen supplements tested positive for arsenic, lead, and cadmium.

Should you take a collagen supplement?

Given the limited research, it’s unclear if taking collagen supplements works better than eating high-collagen foods, or foods that help your body make the protein naturally. 

Nutrients that are linked to collagen production include:

• Vitamin C

• Vitamin E

• Vitamin A

• Copper

Keep in mind, your body already naturally produces collagen. So, maintaining a healthy diet and an active lifestyle should be enough for normal collagen production. 

That said, the body starts making less collagen as early as your late teens. After around age 40, as much as 1% of collagen may be lost each year. So, people may be inclined to start taking supplements sometime in their 40s or earlier. You may consider taking collagen for its possible benefits in joint, bone, skin, or heart health.

How to choose a collagen supplement that is best for you

Apart from any dietary restrictions or allergies you might have, here are other factors that can help you choose a collagen supplement:

• Goals: Since certain collagen types (I, II, and III) have been linked to different potential benefits, you can look for the types that best align with your health goals. For instance, if you’re looking to try collagen supplements for healthier hair or skin, consider a product with type I collagen.

• Taste preferences: Some people find the collagen powder too chalky, while others feel it adds no taste. Also, collagen supplements are available in multiple flavors.

• Added sugar: If you’re watching your sugar intake, be sure to look for unsweetened options.

• Third-party certifications: Companies like NSF, USP, and BSCG test certain supplements for toxins and other potentially unsafe ingredients. Their certifications can provide an additional layer of credibility. 

• Cost: You can find many options for supplements at pharmacies, grocery stores, and online suppliers, ranging from less than $10 to over $50.

• Healthcare professional recommendations: In general, it’s best to speak to a healthcare professional about taking supplements. They can help you determine whether certain supplements are an option for you based on your unique health situation. 

Why trust our experts?

Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

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