5 min read
Collagen has become a buzzword in the wellness world, and it’s easy to see why, as claims of helping support joints, skin health, and so much more have been floating around the wellness world for years. Collagen is the main structural protein in your body, forming the foundation of your connective tissues, skin, bones, and cartilage.
With growing interest, products like collagen supplements and bone broth are gaining popularity. When you consume collagen products—whether through food or a supplements—your body breaks it down into amino acids, which it uses wherever they’re needed, explains Mark Moyad, M.D., director of preventive and alternative medicine at Michigan Medicine.
The influx of supplements on store shelves and online aim to solve for this, but do they actually work? Is a collagen powder or pill enough to reverse declining collagen levels? Here’s what experts say about the potential benefits of collagen supplements and what to know before adding them to your routine.
What is collagen powder?
Collagen powder (often labeled as collagen peptides or hydrolyzed collagen) is a dietary supplement designed to help support your body’s natural levels of collagen. It’s created by extracting collagen from animal sources, typically bovine (cow), porcine (pig), or marine (fish)—meaning it is inherently not a vegan product. Through a manufacturing process called hydrolysis, large protein molecules are broken down into smaller amino acid chains. This makes the powder water-soluble and easier for your digestive system to absorb and utilize. Along with powders, collagen is available in pills, drinks, and gummies.
What are the different types of collagen?
While researchers have identified 28 distinct types of collagen that exist naturally in the human body, dietary supplements almost entirely focus on the three most common forms. Each type of collagen serves a specific purpose, and understanding these types can help you choose a supplement that aligns best with your health goals.
Type I Collagen
Type I collagen makes up roughly 90 percent of your body’s total collagen. Made of densely packed fibers, this form provides the core structure for skin, bones, tendons, fibrous cartilage, and teeth. Most people seek out Type I collagen supplements to support skin elasticity and hydration, and the structural integrity of hair and nails.
Type II Collagen
Conversely, Type II collagen consists of more loosely packed fibers. Your body uses this to primarily build elastic cartilage, the tissue that provides cushioning and shock absorption for your joints. Medical research frequently evaluates Type II collagen for its ability to support joint health and ease symptoms associated with cartilage wear and tear.
Type III Collagen
Type III collagen forms the framework for your muscles, organs, and blood vessels. It frequently works alongside Type I collagen in the body to maintain the health of these tissues. Type I provides tensile strength and firm structure, while Type III offers flexibility and elasticity. Together, they ensure that tissues like your skin, blood vessels, and internal organs remain both strong and pliable. Supplements containing Type III are usually derived from bovine sources and can be used to support overall tissue health and muscle structure.
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Is collagen powder a complete protein?
No, collagen powder is not a complete protein. Some people use it to increase their intake of specific amino acids—primarily glycine, proline, and hydroxyproline–which act as building blocks for connective tissues, helping to support joint function and skin elasticity.
However, collagen does not contain all nine essential amino acids in adequate proportions, as it completely lacks tryptophan. Because it is incomplete, you cannot rely on collagen powder to meet your overall daily protein requirements or use it to replace a meal. Instead, treat collagen as a specialized supplement designed specifically for connective tissue support. To maintain optimal muscle mass and general health, you still need to consume complete protein sources throughout your day, such as lean meats, fish, dairy, or a diverse combination of plant-based proteins.
Health benefits of collagen supplements
As you age, your body’s natural collagen production declines, which is a process that begins in your mid-20s and accelerates over time, leading to a gradual reduction in collagen levels. Since collagen plays a crucial role in maintaining strong bones, healthy joints, and youthful skin, incorporating it into your diet through convenient supplements can be a smart and effective way to support your overall health.
Quantified research on the benefits and potential side effects of collagen supplements is still ongoing, and more studies are needed to fully understand their value. However, current findings suggest several potential advantages of taking collagen supplements. Here’s what we know so far.
1. May improve joint health
Collagen has emerged as a promising nutritional supplement for supporting joint health, with growing evidence highlighting its potential benefits. A review in the journal Nutrients emphasizes the role of hydrolyzed collagen in managing osteoarthritis (OA), the most common joint disease worldwide. The authors note that hydrolyzed collagen delivers bioactive peptides that may protect cartilage and support joint repair. These findings suggest that collagen’s structure and composition are key to its effectiveness, offering a safe alternative to long-term use of symptomatic drugs, which often come with safety concerns.
Further supporting collagen’s benefits, a systematic review in the Journal of Amino Acids found that collagen peptide supplementation, especially when combined with exercise, can improve joint functionality and reduce pain. Additionally, a study in Frontiers in Nutrition demonstrated that consuming collagen peptides significantly reduced pain and improved physical function in individuals with knee OA after 180 days of supplementation. These findings collectively highlight collagen’s potential as a safe, non-pharmacological option for those seeking to support joint health and manage degenerative joint conditions.
2. May support bone health
Collagen peptides are gaining recognition as a valuable supplement for supporting bone health, particularly when combined with calcium and vitamin D. A meta-analysis published in Frontiers in Nutrition highlights the significant benefits of collagen peptides in improving bone mineral density (BMD), which is a measure of the strength and density of bones, which reflects their ability to resist fractures. The study found that collagen peptides enhanced BMD in key areas like the femoral neck and spine, while also improving bone turnover markers, which are critical for maintaining healthy bone remodeling. Notably, the combination of collagen peptides with calcium and vitamin D showed synergistic effects, amplifying improvements in BMD and overall bone health. These findings suggest that collagen peptides could serve as a complementary approach to managing osteoporosis and reducing the risk of fractures.
Beyond bone density, collagen peptides also appear to support muscle performance, which is essential for maintaining mobility and reducing fall risk as we age. The Frontiers in Nutrition meta-analysis revealed that collagen supplementation improved muscle function, further underscoring its role in comprehensive musculoskeletal health. While there was some variability in BMD outcomes across studies, the consistent improvements in bone turnover markers and muscle performance make collagen peptides a promising addition to bone health regimens. For individuals looking to strengthen their bones and muscles, particularly those at risk of osteoporosis, collagen peptides—especially when paired with calcium and vitamin D—offer a safe and effective option.
3. May support skin health
Research has linked some collagen peptides to reduced wrinkles and healthier skin, so it’s possible some new findings will explain the anecdotal evidence linking collagen powders to hair and nail benefits. However, it is important to note that the evidence linking the two is not strong. In fact, a 2025 systematic review and meta-analysis of 23 randomized controlled trials found that collagen supplements improved skin hydration, elasticity, and wrinkles in overall pooled analyses. However, these effects were not seen in high-quality or non-industry-funded studies, so the researchers concluded that there is not reliable clinical evidence to support collagen supplements from preventing or treating skin aging.
When it comes to hair health, collagen supplements may offer more promise. One study found that taking a hydrolyzed collagen and vitamin C supplement daily for 12 weeks was associated with increases in hair count and improved clinical appearance scores compared with placebo. Another study demonstrated that a nutritional supplement containing hydrolyzed collagen, B vitamins, and zinc was linked to improved hair thickness and less shedding among people with Telogen effluvium (TE), which is a common cause of diffuse, non-scarring hair loss.
4. May aid digestion
A 2022 study showed that collagen peptides may help reduce digestive symptoms including bloating and improve bowel frequency. Participants who consumed 20 grams of collagen peptides daily reported improvements in self-reported bloating and constipation symptoms over the course of the study. Some people also noted noticeable changes within a few days of starting supplementation, though further research is needed.
Glycine, an amino acid abundant in collagen, is thought to have anti-inflammatory properties that may support gut health by reducing gut permeability and aiding the repair of intestinal lining. Though, the exact mechanisms behind these effects are unclear.
Are collagen supplements safe?
As with any dietary supplement, the safety and efficacy of collagen powder are not approved by the U.S. Food & Drug Administration (FDA) before hitting the market. While manufacturers are responsible for ensuring their products are safe and properly labeled, the FDA typically intervenes only if safety concerns or adverse effects are reported. For this reason, it’s important to do some research before incorporating collagen into your daily routine.
Look for products that have undergone third-party testing or carry well-known and trusted safety seals, such as NSF Certified for Sport or USP Verified, to ensure quality and purity. The best approach? Discuss any collagen supplements you’re considering with your primary healthcare provider during your next checkup to ensure they’re a good fit for your health needs. Any collagen supplement or powder isn’t a suitable replacement for wholesome protein within a diet, and should not replace high-quality healthy food.
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Which form of collagen is most effective?
While it’s generally better to obtain nutrients, including protein, from whole foods due to their additional vitamins, minerals, and bioactive compounds, supplements can be beneficial in certain situations. Protein isolates, such as collagen supplements, may help meet higher protein needs in those who are extremely active or those with certain diseases, injuries, skin conditions, or who experience a loss of appetite. In these cases, energy from food alone may be insufficient, and supplements can give you a boost.
When choosing a collagen supplement, consider the following:
Opt for products with minimal ingredients. Collagen supplements should primarily contain collagen protein isolate, which may also appear as collagen hydrolysate, hydrolyzed collagen, or collagen peptides.Choose plain collagen and avoid flavored varieties, as they may contain added sugars, which add “empty” calories and may upset your stomach.Look for third-party certifications from organizations such as NSF, UL, or USP to ensure the product has been tested for safety and quality, given the lack of FDA pre-approval for dietary supplements. Align you health goals with the right type of collagen. As a refresher: Type I (found in skin, bones, and tendons) may support skin elasticity and bone health. Type II (found in cartilage) may help with joint health. Type III (found in skin, muscles, and blood vessels) may complement Type I for skin and vascular health. Related StoryWhy Trust Good Housekeeping?
Lauren Manaker, MS, RDN, LD, CLEC, CPT, is an award-winning registered dietitian, author and freelance writer with more than 20 years of experience specializing in women’s health, fertility and nutrition. She has a strong background in translating complex nutrition science into practical, evidence-based guidance for readers. A trusted media expert, she regularly contributes to national publications.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women’s Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
