Collagen supplements have exploded in popularity, with claims that they can improve skin elasticity, strengthen joints, and boost hair and nail growth. But do these supplements actually work, or are they just another wellness trend? Here’s what the experts say.
1. What Is Collagen and Why Is It Important?
Collagen is the most abundant protein in the body, providing structure to skin, joints, and connective tissues. According to the Cleveland Clinic, natural collagen production declines with age, leading to wrinkles, joint pain, and brittle nails.
2. Do Collagen Supplements Improve Skin Health?
Several studies suggest that collagen supplements may improve skin hydration and elasticity. Research from the Journal of Drugs in Dermatology found that participants who took hydrolyzed collagen for 8 weeks showed significant skin improvement. Recommended products include Vital Proteins Collagen Peptides and Ancient Nutrition Multi Collagen.
3. Can Collagen Help with Joint Pain?
Collagen may support joint health by reducing inflammation and improving cartilage strength. A study published in the International Journal of Sports Nutrition and Exercise Metabolism found that collagen supplementation helped reduce joint pain in athletes. Trusted brands include Sports Research Collagen and NeoCell Super Collagen.
4. Does Collagen Promote Hair and Nail Growth?
Collagen contains amino acids that are essential for keratin production, which supports hair and nail growth. According to Healthline, many users report stronger nails and healthier hair after consistent supplementation. Popular choices include Primal Kitchen Collagen Fuel and Bulletproof Collagen Protein.
5. Are There Different Types of Collagen?
Yes! There are five main types of collagen, each with unique benefits:
- Type I – Skin, bones, tendons (found in marine collagen)
- Type II – Cartilage and joints (found in chicken collagen)
- Type III – Skin, organs, blood vessels (found in bovine collagen)
- Type V & X – Cell membranes and bone formation
6. How to Choose the Best Collagen Supplement
For maximum benefits, experts recommend hydrolyzed collagen peptides, which are easier for the body to absorb. Look for third-party tested brands such as Great Lakes Gelatin and Further Food Collagen.
The Bottom Line: Is Collagen Worth It?
While collagen supplements may provide benefits for skin, joints, and hair, the Mayo Clinic emphasizes that results vary. A balanced diet rich in collagen-boosting foods like bone broth, eggs, and leafy greens is also essential for natural collagen production.
Want to learn more? Check out this full Healthline guide for additional insights.
Have you tried collagen supplements? Share your experiences in the comments below!