Does Collagen Powder Actually Work?

Spoiler alert: the supporting evidence may be lacking, but your hair, skin, and nails may thank you.

In recent years, collagen powder has taken over the wellness space, and it's easy to see why. The supplement is touted as the ultimate product for firmer skin and healthier joints, just to name a few benefits. In fact, the alleged perks of collagen powder have become so hyped that people are adding it to smoothies, protein bars, cookies, and even scrambled eggs.

But what is collagen powder, exactly—and should you add it to your diet? To learn more, we asked dietitians about collagen powder's pros and cons, plus how to decide if you need collagen powder.

What Is Collagen?

Collagen is a protein naturally made by the body. It's the main structural component of connective tissue, giving strength and elasticity to your skin, tendons, ligaments, blood vessels, and intestinal lining. Collagen is also the most dominant protein in your body, as it makes up about 30% of the body's total protein. There are 28 types of collagen, but the most common types include:

• Type I: This type is responsible for the strength and resistance of all connective tissue. It accounts for 80 to 90% of collagen in the skin, but it's also found in other tissues like the tendons, ligaments, bone, and cornea in the eye.

• Type II: Found in the joints and discs of your spine, type II gives resistance to pressure.

• Type III: This type makes up about 15% of skin collagen. It's involved in the early phases of wound healing, and it's found in organs, arteries, and muscles. Type III provides cells with a flexible mesh support.

• Type IV: Type IV is involved with attachment and support within the layers of your skin.

Over time, the body produces less collagen. It's a totally normal part of aging, but some external factors can speed up collagen loss, including smoking cigarettes, UV radiation, and environmental pollution. Limiting these factors can protect your existing collagen, but you might consider taking collagen powder to up your levels too.

What Is Collagen Powder?

Collagen powder is essentially tiny pieces of animal collagen. To make the powder, manufacturers use chemical processes to break down the skin, bones, lungs, tissues, tendons, and other connective tissues of animal sources (more on that below), according to registered dietitian Maddie Pasquariello, M.S., R.D.N., a registered dietitian. The result is small building blocks of protein (i.e., peptides), which are easier to absorb, she says. The peptides are then dried and milled to produce a powder, which can be placed into capsules, added to snacks, or packaged as is to be mixed into liquids.

According to Pasquariello, the most common source of collagen powder is bovine (beef), but some are made from marine and chicken sources, including eggshells. Specifically, marine collagen is sourced from the skin, scales, and bones of fish, such as cod, salmon, or tilapia, says Samantha Schleiger, M.S., R.D.N., C.D., C.L.T., I.F.N.C.P., a functional medicine registered dietitian and founder of Simply Nourished.

But take note: Regardless of the source, collagen powders aren't complete proteins, meaning they don't contain all nine essential amino acids the body needs—they usually contain just two or three. Thus, collagen powder can contribute to your protein intake, but it shouldn't be your main source of protein.

Is Plant-Based Collagen Legit?

BTW: It's possible to buy "plant-based collagen," but it's not true collagen, as it doesn't contain the same collagen proteins found in animals. "Instead, it typically includes plant-based ingredients that support collagen production, such as amino acids, vitamins, and minerals," says Schleiger.

Benefits of Collagen Powder

Here's the thing: Many of the health benefits of collagen supplements are still being studied, so there's not enough evidence to make blanket claims about their effects, says Pasquarellio. The purported benefits also aren't going to occur in every single person who uses them. Plus, taking collagen for a few weeks might not yield noticeable differences you can specifically link to collagen; long-term use is typically needed to see benefits, she adds.

Also, it's important to acknowledge that anecdotal results are often overhyped, notes Pasquariello. Those who add collagen to their diet might also may make other significant changes to their eating plan or fitness regimens. By recognizing these caveats, you'll be able to develop more realistic expectations about the potential benefits of collagen, which are outlined below.

Skin Health

Considering collagen plays such a big role in the skin, it's no surprise that many of the purported benefits of supplementation involve skin health. According to Pasquariello, current research suggests it may help improve skin elasticity, texture, and hydration, as well as the appearance of wrinkles.

For example, in a small 2018 study, collagen peptides were shown to improve hydration, elasticity, and wrinkling in people with photoaged skin. (ICYDK, "photoaged" refers to skin that's been prematurely aged due to repeated UV light, aka sun, exposure.)

Another small 2021 study had similar results, as collagen peptides were found to boost skin barrier function by increasing skin hydration. Additionally, a 2019 scientific review of 11 studies found that oral collagen supplements can improve skin elasticity and hydration, both of which decline with skin aging.

Joint Health

Supplementing with collagen might also benefit the joints. One possible mechanism is collagen's potential ability to reduce inflammation, says Schleiger. This effect was observed in a small 2021 study, where collagen peptides decreased joint pain and stiffness in healthy adults.

Likewise, in a 2022 study, collagen improved knee function in adults with activity-related joint discomfort. The researchers noted that while the exact mechanisms are unclear, the anti-inflammatory effects of collagen might be at play.

Finally, a 2021 review of 15 studies found that collagen peptide supplements are linked to improved joint function and reduced joint pain. These findings are promising, no doubt—but more research is needed to fully understand the extent of collagen benefits for joint health, says Schleiger.

Gut Health

When it comes to gut health, nutrients like probiotics and fiber often take center stage—but collagen might deserve a spotlight. According to Schleiger, this may be due to collagen's effect on the gut barrier, which plays a crucial role in maintaining the integrity of the gastrointestinal tract and preventing the entry of harmful substances.

"Collagen contains the amino acids glycine, proline, and glutamine," explains Schleiger. "These amino acids are involved in the production of proteins that make up the gut lining and strengthen the barrier against toxins and pathogens."

The anti-inflammatory effects of collagen may also play a role, as chronic inflammation in the gut can contribute to various gastrointestinal disorders (such as irritable bowel syndrome or inflammatory bowel disease) according to Schleiger. However, most of the current research on collagen and gut health involves animals, so more human studies are needed to establish these benefits.

How to Use Collagen Powder

If you're thinking of adding collagen powder to your routine, you'll be glad to know that it's incredibly versatile and easy to use. The product can be mixed into almost any drink, such as smoothies, lemonade, juice, coffee, tea, or even just plain ol' water. You can also add it to batters for pastries and baked goods (such as cookies, pancakes, and quick bread) just as you would any other dry ingredient. Another option is to stir collagen powder into oatmeal, yogurt, or soup—especially if you're looking for a low-effort option.

How much collagen do you need per day, exactly? Well, according to Pasquariello, most people don't need collagen powder to begin with—so there's no established recommended daily intake or guideline. That being said, in general, research has linked a daily dosage of 2.5 to 5 grams per day with skin benefits, says Pasquariello.

Some studies have found increased benefits at higher dosages, between 5 to 10 grams, she adds. For reference, most supplements on the market provide about 10 to 20 grams per serving, which is well above those amounts. Your best bet is to follow the instructions on the product's packaging and, if you're able, talk to a registered dietitian or other healthcare provider who can provide the best dosage for your needs.

Potential Side Effects and Risks of Collagen Powder

Although most people can take collagen powder without any issues, the supplement can cause negative side effects in some. According to Pasquariello, this is more likely to happen if you take super high doses, so it's crucial to add it to your diet slowly. Possible side effects may include decreased appetite, bloating, gas, constipation, or diarrhea.

Collagen powder can also cause an allergic reaction if you're allergic to an ingredient in the product. After all, collagen peptides can come from various animal sources, some of which are common allergens—most notably, fish, shellfish, and eggs. The signs of a food allergy reaction vary widely, but common symptoms include stomach cramps, trouble swallowing, wheezing, vomiting, and hives. So, if you have food allergies, do yourself a solid and check the ingredients before taking collagen powder.

According to Schleiger, collagen isn't known to interact with most medications. However, collagen may have a mild blood-thinning effect, which is a concern if you're taking blood-thinning medications (anticoagulants) to prevent blood clots, she notes. If you're already taking prescription medications—anticoagulants or otherwise—chat with your doc before adding collagen to your routine.

It's important to note that collagen powder is a concentrated source of protein. "If you already consume a high-protein diet or have specific medical conditions like kidney disease, it's important to be mindful of your overall protein intake," notes Schleiger. (An excessively high protein intake can strain the kidneys, potentially causing issues if you have compromised kidney function, according to Shleiger.)

Thanks to its potential benefits for skin, joint, and gut health, collagen powder has become popular in the wellness space. And while it is a well-tolerated supplement, it is possible to develop pesky gastrointestinal side effects (such as constipation or bloating) if you take too much too soon.

With that in mind, taking collagen powder isn't essential for everyone, and it might not be a solution for your specific needs. "If skin health, especially elasticity and the appearance of wrinkles, is a primary concern for you, then collagen might be worth adding to your diet," explains Pasquariello.

Even then, she recommends working with a registered dietitian to decipher the "why" behind your health goals and examine your overall diet—which might already contain all the nutrients you need, including those that support natural collagen production. Finally, it's worth considering your time and budget, especially if you plan to take collagen every day.

By considering these factors—and, again, chatting with a medical professional—you can determine whether or not collagen powder has a spot in your supplement routine.

Related: Are Collagen Supplements Worth It? Here's Everything You Need to Know

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