A Guide To Collagen Supplements: Benefits For Hair, Skin & More

Collagen has certainly been a trendy supplement option over the last several years. Just walk into your nearest health store, supplement shop, or even beauty aisle and you’ll see options abound. But all that visibility does come with a lot of misinformation—as well as, ahem, less than ideal products and misleading claims. So we decided to sort it all out for you. Here, everything you need to know.

Collagen’s role in the body is both simple and complex (at the cellular level): It helps make up the structure of our skin, bone, cartilage, and muscle, with the purpose of helping tissues be more elastic and withstand stretching (So, for example, it keeps skin looking young and supple).*

Collagen supplements are broken down, digestible forms of collagen (derived from things like cows, fish, and chickens), usually in a powdered form.* These are often referred to as hydrolyzed collagen, collagen hydrolysate, collagen peptides, or gelatin.

RELATED: What Exactly Is Hydrolyzed Collagen? We Explain + 4 Benefits

More and more, research is showing that collagen supplements support the skin in a few key ways.5*

The two main layers that make up the skin are the epidermis and the dermis. The dermis contains fibroblasts, which are cells that produce elastin and collagen. For the skin to function normally and appear youthful, the structure of the dermal layer must be maintained, but as we age the structure suffers because aged fibroblasts produce less collagen6. This results in signs of aging, like sagging and fine lines, which are usually most prominent on the face.

“Hydrolyzed collagen is predigested so it does not go through that first-pass digestion in the GI tract,” says board-certified dermatologist Joshua Zeichner, M.D. “The collagen fragments can be absorbed as-is and circulate throughout the body to exert their effects.”*

Clinical studies on collagen supplementation and skin hydration show that with regular use, it supports your skin's hydration levels.* For example, one double-blind, randomized, placebo-controlled clinical trial found that participants' moisture levels in the skin were seven times higher9 than those who did not take collagen supplements.* 

RELATED: How To Restore Collagen In The Face: 4 Tips From Experts

While the benefits on the hair are not as widely studied as of yet, collagen might help hair health in a few key ways:

Hair is mainly made up of the protein keratin and structural lipids11. “Amino acids are the building blocks for keratin, the material that hair is made of,” Zeichner explains. Yes, for the body to build keratin, it needs several types of amino acids, many of which are found in collagen peptides12. In fact, the main amino acid in keratin is proline—which is readily found in many collagen supplements. The theory follows that if you ingest these amino acids, they can help support your natural levels of these essential compounds.*  

Your scalp, we often forget, is simply your skin, just with more hair follicles. And thus what is beneficial to your skin—ahem, collagen—is beneficial to your scalp.* Research has shown time again that a damaged scalp leads to hair issues, like thinning and brittleness.

Along the same lines of skin and hair health, one study found that when patients took collagen daily for 24 weeks, it helped support their nail health13, including better growth rates, reduced breakage, and improved appearance.* 

In addition to promoting healthy hair, skin and nail growth, collagen supports joint and bone health and even helps promote digestive health and the gut microbiota that reside there.*

Additionally, research has found that one of the main amino acids in collagen, L-glutamate, supports the intestine by neutralizing oxidative stress15 and acts as a major fuel source16 for the cells in the intestine.* The cells of our gut lining also use proline and glycine for energy, and these are two additional amino acids found in collagen.*

As for bone health, it's a more time-intensive benefit to track—simply given how long the bone turnover timeline is—however, this clinical trial found that postmenopausal women had enhanced bone density18 at 12 months after consuming collagen peptides daily for a year.* 

Now as we’ve noted, collagen is not technically a complete protein—but it still delivers plenty of amino acids that can contribute to muscle mass.* This is especially true when combined with the right fitness routines. In one small clinical study, men who took collagen daily while participating in an exercise program gained more muscle mass19 than those who only completed the exercise program.*

The two most common types of actual collagen on the market are bovine and marine. For the most health benefits, look for a grass-fed bovine collagen supplement, which contains collagen types I and III20, the types of collagen that are widespread in the human collagen network and, thus, vital in promoting overall health.* If that's not an option for your dietary approach, marine collagen is ideal for a pescatrian diet.  

Always seek out a bovine collagen supplement from an established company that sources their product from humanely raised, grass-fed and pasture-raised cows. And as with any supplement, only use those that have been tested for safety and quality.

RELATED: Collagen Types: The Important Differences Between I, II & III

Many collagen supplements contain only collagen. But some take a more holistic approach, including synergistic and complementary nutrients and bioactives.* Here's why a few common ones are added to your collagen powder:

We’d be remiss to not mention their antioxidant properties as well. Sun exposure, aging, and other sources of oxidative stress increase the need for antioxidants. Vitamins C and E are well-known antioxidant nutrients that scavenge free radicals and combat oxidative stress to help maintain healthy skin and gut health, while promoting overall healthy aging.*

Hyaluronic acid (HA) is another molecule found in the skin that works to keep it plump and well-hydrated.* While it’s certainly most famous for its skin benefits, the molecule also keeps joints and other tissues well-lubricated. Unfortunately, as with collagen, its production decreases as you age. Ingestible forms of HA have been shown to support skin hydration23.*

Biotin is thought to support healthy hair growth because it is involved in the production of keratin, the main component of hair.* In one small study, women reported hair growth when supplementing with biotin as compared to those given a placebo.* 

L-glutamine is an amino acid and essential building block of many tissues and proteins in the body, including—you guessed it—collagen! Glutamine is also a critical nutrient for the cells in our gut, supporting a healthy intestinal lining.*

In the body, they are multitaskers, supporting detoxification, combating oxidative stress, and helping protect the skin from photoaging and supporting a healthy gut.* Turmeric is a botanical root loaded with curcuminoids, including the famous one, curcumin. And SGS is a phytochemical found in cruciferous vegetables like broccoli.* 

We do a pretty thorough deep dive into finding the best collagen supplements on the market (including our favorites!), but as a quick recap here are some stand-out points that signify said collagen powder is top-notch.  

If you are looking for other benefits besides collagen-related ones, you can consider options with a lower range. Just be sure that the supplement of choice is buffered with other ingredients—otherwise, the option may be simply fluff. For example, some beauty supplements only have 13 grams of collagen; it’s not ideal, but fine if the other bioactives contribute to healthy aging.* 

Look for brands that describe in detail where their collagen is sourced from (the animal, the country or region, etc.), be it on the packaging or website. Buzzwords like "grass-fed, pasture-raised bovine collagen," or "sustainably, wild-caught cod" are all good signs. Ideally, they'll also note what collagen types (type I, II, or III), as well as the amino acid profile.

Powders are the best, as they are able to deliver the most potent amount of collagen and blend easily into a wide variety of drinks and dishes. However, collagen does come in other formats—pills, tonics, drinks, gummies, and so on—if that’s more your thing. 

RELATED: Where Does Collagen Come From? & Why Sourcing Matters

We actually make our own supply of collagen, via our cells' fibroblasts (assuming they have the amino acids and other required nutritional building blocks they need). In fact, it’s made by the body throughout the lifetime; however it also decreases with age, and your natural levels can also be reduced by environmental factors and stressors, such as sun damage and high-sugar diets25. 

So having said that, here’s a mini overview of the amount of time clinical research suggests it takes to see benefits.* If you want more information—complete with research studies and expert advice—read our guide on collagen results. 

If you want to get more specific, it’s helpful to look at your intended need for the supplement. Here, a breakdown based on outcome. 

RELATED: How Collagen Is Linked To Fine Lines + What To Do About It

Adding a collagen supplement to your diet can offer a host of benefits that include health support for skin, hair, nails, the gut, joints, bones, and muscles.* Grass-fed bovine collagen contains the essential collagen types I and III for the most full-body benefits.* Collagen supplements that include other nutrients (biotin, vitamin C, vitamin E) and bioactives (think: hyaluronic acid, L-glutamine, turmeric, SGS) to support hair, skin, and gut health in a comprehensive way will only up the benefits.*