Collagen protein is often recommended as a beneficial supplement for joint and skin health, but does supplementing with collagen protein actually work? Or is collagen a waste of money? Let's investigate.

What is Collagen?

Collagen is the most common protein in your body. It’s found in your skin, muscles, bones, and connective tissues. As we get older, our body produces less collagen, which can lead to wrinkles, joint pain, and less flexible skin. This is where collagen supplements come in. Collagen powders and pills are sold as a solution to keep skin looking youthful, support joint health, and improve overall wellness.

But, do they work?

How Does Collagen Supplementation Theoretically Work?

Collagen supplements are usually broken down into smaller pieces (called peptides) so your body can absorb them easily. The idea is that by taking collagen peptides, you give your body the building blocks it needs to repair and regenerate tissues, like the skin and joints. The main amino acids in collagen—glycine, proline, and hydroxyproline—are thought to improve skin elasticity, reduce wrinkles, strengthen hair and nails, and support joint health.

In theory, collagen supplements help activate the body's repair systems, encouraging the production of more collagen to replace what we lose with age.

Well, What Does the Research Say?

The research on collagen supplements isn’t very clear-cut. Some studies suggest small benefits, but the results aren’t huge, so it’s worth being skeptical.

For example, a 2023 meta-analysis showed favorable results of hydrolyzed collagen supplementation on skin hydration and elasticity, however, subgroup analyses demonstrated that the effects of collagen supplementation on skin hydration varied based on the source of collagen and the duration of supplementation. The analysis also found several biases in some of the random controlled trials. Overall, the analysis suggested that collagen supplementation can have positive effects on skin health, but further large-scale randomized controlled trials are necessary to confirm the findings.

When it comes to joint health, several studies suggest collagen may help reduce joint pain in athletes and older adults with osteoarthritis. A 2018 study published in The Journal of Sports Science & Medicine reported some improvement in joint discomfort in physically active individuals over 12 weeks, but these improvements were modest and may not outweigh the cost or effort of supplementation for everyone.

It’s also important to consider the limits of the research. Many studies are small, funded by the companies that make collagen, or don’t use the most rigorous methods.

Another argument against collagen supplementation is that when we consume collagen, our bodies break it down into amino acids, which are used where needed. This means the body might not even use the collagen directly in the skin or joints, raising questions about how much the supplement actually helps in those areas.

So, Is Collagen Protein Worth the Investment?

If you are concerned with skin aging, joint health, or hair and nail strength, collagen supplements could be worth exploring. However, the potential benefits are modest at best, the cost of collagen protein per gram is rather expensive as far as protein sources go, and collagen is an incomplete protein source that doesn’t contribute needed essential amino acids to overall protein intake. Keeping these facts in mind, weigh the cost-to-benefit ratio and as with any supplement, maintain realistic expectations. Remember that focusing on overall healthy habits like eating a balanced diet, staying hydrated, and getting enough sleep will do more to improve joint health, limit effects of skin aging, and improve hair and nail health than collagen supplementation alone.

For a more thorough deep dive into other supplements such as protein, fish oil, and creatine, check out our:

comprehensive guide to supplements

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