Do You Really Need to Take Collagen? Here’s What Science Says

Astrid Moller
Jun 4
3 min read

Collagen supplements are everywhere — in powders, gummies, capsules, and even your morning coffee. Promising glowing skin, stronger joints, healthier hair and nails, even gut healing… It's easy to wonder: Should I be taking collagen too?

As a clinical nutritionist, I've seen many clients start collagen without knowing what it does, how it works, or if they need it.

Let's explore what science says.

What Is Collagen?

Collagen is the most abundant protein in the human body. It's a key structural component of skin, tendons, ligaments, bones, and connective tissues. Around age 25–30, natural collagen production starts to decline, contributing to sagging skin, joint stiffness, and slower tissue repair.

Does Collagen Supplementation Work?

Most collagen supplements contain hydrolyzed collagen peptides, broken down to improve absorption.

Some studies do show benefits, particularly in:

Skin health: Improved hydration, elasticity, and reduced appearance of fine lines after 8–12 weeks(1).
Joint health: May reduce mild joint pain or discomfort from osteoarthritis or intense physical activity(2).
Hair and nails: Some promising but limited evidence.
Muscle repair: Combined with exercise and protein-rich diets, it may support recovery and tissue repair(3).

But keep in mind: collagen is not a quick fix, and results depend on:

The type and quality of collagen used (types I, II, and III are most studied),
Dose (usually 5–10 g/day),
Consistency (taken daily for weeks/months),
And your overall nutrition and health status.

Does Everyone Need to Take Collagen?

Not necessarily. Collagen supplementation may be beneficial if you:

Are over 30-35 and want to support skin or joint health.
Have a low-protein or limited diet (such as a plant-based diet without bone broth or gelatin).
Are you recovering from an injury or engaging in high-impact training?
Women are entering menopause, when collagen levels and lean muscle mass typically decline.

However, collagen may not be needed if you:

Already have a protein-rich, nutrient-dense diet.
Expect to see dramatic results from a supplement alone.
Are following a trend without a clear purpose.

Common Collagen Myths

"Taking collagen directly replaces my skin/joint collagen." Collagen is digested like any protein. It doesn't go "straight" to your skin but may stimulate your body's production.

"More is better." No evidence supports mega-dosing. There is a limit to how much your body can use, and excessive intake can displace other essential nutrients.

"Any collagen product works." Only high-quality, hydrolyzed peptides (from marine, bovine, or chicken sources) have been studied.

How to Naturally Support Your Collagen Production

Your body needs specific nutrients to build and maintain collagen. These include:

Vitamin C (citrus, kiwi, bell peppers)
Zinc (seeds, meats, shellfish)
Copper (cocoa, legumes, nuts)
Amino acids like glycine, proline (bone broth, gelatin, eggs, poultry)

Therefore, without a nutrient-rich diet, collagen supplements alone won't be effective.

Collagen isn’t a magic cure — but it can be a helpful addition when used with intention, consistency, and proper nutrition.

If you're considering taking it, ask yourself: Why do I want this? How's my current diet? Am I being consistent? If you do, choose a high-quality product, be patient, and remember: true change comes from within.