If you’ve spent any time in the supplement aisle lately, you’ve probably seen collagen everywhere—powders, capsules, drinks, even coffee creamers. Collagen supplements are often marketed as a solution for everything from wrinkles to joint pain. But what does the science actually say about collagen? And is it worth adding to your routine?

Let’s break down what collagen is, what it may help with, and what it won’t do.

What Is Collagen?

Collagen is the most abundant protein in the human body, making up about 30% of total body protein. It’s a structural protein that provides strength and elasticity to tissues like:

Skin
Hair
Nails
Tendons
Ligaments
Cartilage
Bones

As we age, natural collagen production begins to decline—typically starting in our mid-20s, and accelerating during perimenopause and menopause due to decreasing estrogen levels.

This is why many women notice changes such as:

Increased joint stiffness
Thinning hair
Changes in skin elasticity
Slower recovery from workouts

Collagen supplementation has become popular as a way to help support some of these changes.

The Different Types of Collagen

There are 28 known types of collagen, but most supplements focus on three primary ones.

Type I Collagen

This is the most abundant collagen in the body and is found in:

Skin
Bones
Tendons
Ligaments

It’s commonly used in supplements aimed at skin health, hair strength, and nail growth.

Type II Collagen

Type II collagen is primarily found in cartilage and is often used in supplements targeting joint health and mobility.

Type III Collagen

Type III collagen supports skin structure, blood vessels, and connective tissue, often working alongside Type I collagen.

Most collagen powders contain Type I and Type III from bovine sources, while Type II collagen is typically derived from chicken cartilage and marketed for joint support.

What Collagen Supplements May Help With

Research suggests collagen supplements may provide benefits in several areas.

1. Skin Elasticity and Hydration

Multiple studies have shown that hydrolyzed collagen peptides may improve skin elasticity and hydration after consistent use for 8–12 weeks.

A 2019 systematic review in the Journal of Drugs in Dermatology found that collagen supplementation improved skin elasticity, wrinkles, and dermal collagen density in several clinical trials.

2. Joint Health

Collagen supplementation may also support joint health. Some studies show improvements in joint pain and mobility, especially in individuals with osteoarthritis or those engaging in high-impact exercise.

3. Hair and Nail Strength

While evidence here is more limited, collagen provides amino acids like glycine and proline, which are building blocks used in keratin production for hair and nails.

What Collagen Does NOT Do

One of the most common misconceptions is that collagen helps build muscle.

It does not.

While collagen is a protein, it is considered an incomplete protein, meaning it lacks sufficient levels of essential amino acids—particularly leucine, which is critical for stimulating muscle protein synthesis.

If your goal is building or preserving muscle, you’ll want to prioritize high-quality complete proteins such as:

Whey protein
Eggs
Lean meat
Greek yogurt
Soy or pea protein blends

Collagen can complement a healthy diet but should not replace your primary protein sources.

What to Look for in a Quality Collagen Supplement

Not all collagen products are created equal. When choosing a supplement, look for:

Hydrolyzed Collagen (Collagen Peptides)
This means the collagen has been broken down into smaller peptides, which improves digestion and absorption.

Third-Party Testing
Look for certifications such as:

NSF Certified
Informed Choice
USP Verified

These indicate quality testing for purity and contaminants.

Simple Ingredient List
High-quality collagen powders should have minimal additives, fillers, or artificial sweeteners.

Source Transparency
Quality brands clearly state whether collagen comes from grass-fed bovine, marine, or chicken sources.

Reputable Collagen Brands

Several brands consistently meet quality and transparency standards:

Vital Proteins Collagen Peptides
Thorne Collagen Plus
Momentous Collagen Peptides
Sports Research Collagen Peptides

These companies use tested ingredients and provide transparency around sourcing and manufacturing.

How to Take Collagen

Most research uses 10–20 grams of collagen peptides daily.

Collagen powder is convenient because it dissolves easily in:

Coffee
Smoothies
Oatmeal
Yogurt

For best results, consistency matters more than timing. Many people pair collagen with vitamin C-rich foods, since vitamin C helps support collagen formation in the body.

The Bottom Line

Collagen isn’t a miracle supplement—but it can be a helpful tool for supporting skin, joints, and connective tissue, especially as natural production declines with age.

If you’re noticing changes in your hair, skin, joints, or recovery as you move through perimenopause or menopause, collagen may be one piece of the puzzle—but nutrition, strength training, and overall protein intake matter even more.

According to the Harvard School of Public Health, while collagen supplements show promise, they work best when combined with an overall nutrient-dense diet and healthy lifestyle habits.
https://www.hsph.harvard.edu/nutritionsource/collagen/

Want Help Supporting Your Body as You Age?

If you’re noticing changes in your energy, body composition, recovery, or joint health, you don’t have to figure it out alone.

As a Registered Dietitian and Certified Personal Trainer, I help women navigate nutrition through perimenopause, menopause, and beyond—focusing on strength, muscle preservation, and long-term metabolic health.

At RYS Nutrition, we create personalized nutrition plans that support your goals—and many insurance plans cover nutrition counseling at little or no cost.

If you’re ready to feel stronger, move better, and fuel your body well for the years ahead, reach out today. Your future self will thank you.