The Truth About Collagen Supplements: What works and what doesn't.
- Rebecca Knubley
- Mar 10
- 6 min read
Collagen supplements are everywhere right now, but with all the hype comes a lot of myths and misinformation. If you have no idea where to start, don’t worry, this post will break it all down for you. And if you already know a thing or two about collagen but want to make sure you’re choosing the best one, you’re in the right place too (you might just want to skip the first couple of paragraphs). Let’s dive in!
Collagen supplements are everywhere. From powders to pills, drinks to gummies, brands are flooding the market with promises of firmer skin, stronger hair, and youthful radiance. But with so much marketing noise, how do you know if what you’re buying actually works? Just because a product says “collagen” on the label doesn’t mean it will deliver real results. The truth is, not all collagen supplements are created equal, and without the right knowledge, you could be wasting your money. Let’s break down what really matters when choosing a collagen supplement, so you can invest in products that actually support your skin, hair, and overall well-being.
First of all - What is Collagen?
Collagen is the most abundant protein in the body, acting as the foundation that keeps our skin, hair, nails, and joints strong and healthy. It works alongside hyaluronic acid and elastin to keep skin firm, hydrated, and plump. Our bodies naturally produce collagen from protein-rich foods like bone broth, meat, and fish, but over time, factors like aging, sun exposure, smoking, and alcohol can slow this process down, leading to wrinkles, sagging skin, and weaker joints.
Think of collagen as the body’s natural scaffolding, holding everything together. It’s only found in animal-based foods like meat and fish, as these contain connective tissue. If you’re vegan, don’t worry, you can still support your body’s collagen production by increasing your intake of vitamin C, zinc, and copper. However, plant-based “collagen” supplements don’t contain real collagen; they simply provide the nutrients needed to help your body produce its own.
Ok, enough of the science lesson, let’s get into some fun facts!
Facts About Collagen:
There are atleast 28 types of collagen in the body
Your body starts loosing collagen in your 20's
After the age of 25 we naturally loose 1% collagen each year
By the age of 40 on average we've lost about 24% of our collagen
Vitamin C is essential for collagen production
Marine collagen is absorbed more efficiently
Exercise can stimulate collagen
Your lifestyle can decline collagen faster - processed foods/smoking/sun exposure all damages collagen
Collagen isn't just for skin its in your cartilage / bones / joints / gut / hair and nails
How can Collagen supplements benefit us?
Boosting collagen production isn’t as simple as just taking a supplement. While research shows that our bodies can be stimulated to produce more collagen, we haven’t fully cracked the code on how to maximize this process, studies are still ongoing.
That said, collagen supplements are often marketed as the ultimate fix for plumper skin, stronger hair and nails, and better joint health. But let’s be real, if there were a magic pill or powder that made us look younger with zero effort, don’t you think it would cost a fortune or be prescription-only?
Now, I’m not here to tell you collagen supplements don’t work. There is some evidence that they can improve skin elasticity, hydration, and overall appearance. But here’s where you need to be smart, many brands claim you’ll see results in just two weeks or that they can literally reverse aging. That’s just not true. While these products are FDA-approved and safe to use (meaning they won’t do you any harm), the marketing around them is wildly misleading. There simply aren’t enough clinical studies to prove that every over-the-counter collagen product delivers on its promises.
So before you go spending your money, let’s talk about the reality of these supplements—what to look for, what actually helps, and how to make sure you’re not just throwing money down the drain. Keep reading, and I’ll break it all down for you.
"Youth is a gift of nature, but age is a work of art"
- Stanislaw Jerzy Lec
Tip #1 - What to look for?
Marine compared to bovine
As its more bioavailable easier for our bodies to break down and better for the environment.
Hydrolyzed Peptides
Enhanced absorption you want this as its smaller in molecular form which significantly increases its effectiveness.
Clinical Trials and Studies
This is important to establish the safety, efficiency and they are supported by scientific evidence.
Ingredients and additives Look for Collagen with Vit C and Hyaluronic acid as it helps fuel the collagen in to the body
My top Collagen Supplements right now follow all my guidelines and I would recommend these over anything else. (in no particular order)
Skinade - Anti-aging collagen drink
VidaGlow - Collagen Liquid Advance
Absolute Collagen - Marine Liquid collagen supplement
Tip #2 - How often should you take it?
The amount of collagen you need to take to see a difference depends on your goal, but studies suggest that 2.5 to 10 grams per day is effective for skin, hair, nails, and joint health.
• Skin & anti-aging: 2.5–5g daily has been shown to improve elasticity, hydration, and fine lines within 4–12 weeks.
• Hair & nails: 2.5g daily can strengthen nails and promote hair growth within 12–24 weeks.
• Joint & bone health: 10g daily may help with joint pain and mobility over 3–6 months.
• Muscle recovery & overall health: 10–15g per day, especially post-workout, supports muscle repair and overall well-being.
Tip #3 - Natural ways to boost collagen?
If you’ve made it this far, you’ve probably come to realise, if you didn’t already, that collagen is going to decline with age. We can’t stop it (unfortunately), but we can take supplements to give our bodies a helping hand. And the good news is, we can also boost collagen intake through our diet and adopt healthy habits to slow the decline.
Exercise, eating nutrient-dense foods, loading up on veggies and greens, and upping your natural Vitamin C intake are all great ways to support collagen production. Bone Broth's are a great way to boost your collagen. And here’s a big one: lower your sun exposure! Yes, Vitamin D is essential for us, and some sun is great for our mental health, but too much unprotected sun leads to ultraviolet radiation that damages skin cells and breaks down collagen. So, wear your SPF and hats—and please, for the love of skin, stay away from sun beds! Also, smoking and excessive alcohol can make your skin look dull and crepey. And just so we’re clear: smoking completely halts collagen production. So, if you’re a smoker, taking collagen might not even help (sorry for the blunt truth), it cuts off oxygen to your blood, meaning your skin gets none of the nutrients it needs.
The bottom line -
• Collagen Supplements: There’s not enough large-scale research to fully prove that collagen supplements do everything they claim, but you can try incorporating them into your diet.
• Be consistent and track any changes you notice.
• If You Smoke: Quit smoking, as it negatively impacts collagen production.
• Healthy Habits:
• Add daily habits like regular exercise.
• Incorporate collagen-rich foods, like bone broth, for benefits to your skin, gut, and joints.
• Approach OTC Products with Caution:
Don’t believe everything you read about over-the-counter products—knowledge is power.
• Consult a Professional:
• If you’re concerned about skin aging or losing your glow, consult a dermatologist or visit a reputable skin aesthetician.
Thank You for Reading! and as always if you have any questions or comments, feel free to ask in the comment section or message me on Instagram.
Disclaimer:
The content provided in this blog post is for informational and educational purposes only. All information shared is based on personal experiences and insights. The author does not claim to be a medical professional, and the content should not be construed as medical advice or a substitute for professional medical guidance. It is essential to consult with your doctor, therapist, or dietitian before implementing any practices discussed in this blog post. The author holds no responsibility for any actions taken based on the information provided herein.
Thank you for your understanding.
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