Everything You Need to Know

You’re scrolling through TikTok or Instagram, and stumble upon someone sharing their morning routine and a detailed list of their go-to supplements. Somewhere between the daily dose of vitamin D and a personalized discount code to snag their supplements for a fraction of the price, they grab a warm beverage and scoop powder into their morning drink, raving about how this “magic elixir” transformed their skin, joints or gut health. That scoop? Collagen.

At this point, you might be wondering if you’re missing out. Is collagen really the secret to aging gracefully, or is it just another overhyped wellness trend that has become a billion-dollar industry? We turn to dietitians, dermatologists and nutrition scientists to explore the facts behind this booming industry and uncover whether or not you should use that saved discount code and add collagen to your routine.

Collagen—Where It Started and Where It Is Now

Collagen’s story actually begins in the medical world. Back in the 1970s, collagen was used in the medical and cosmetic industries to treat wounds, aid in grafting procedures and support recovery after tooth extractions. It was typically applied in solid or gel-like form with intricate, lattice-like designs to support the body’s natural repair process and rejuvenate damaged areas.

However, that started to shift with the introduction of healthy-aging supplements. Fast-forward to the mid-2010s, and collagen leaped into the public spotlight—largely fueled by celebrity endorsements and social media. “Collagen’s rise from medical and cosmetic use to wellness staple has closely paralleled the growth of the modern supplement industry and the strategic use of social media partnerships,” says Charlotte Martin, M.S., RD. “As beauty-from-within products gained momentum, collagen brands invested heavily in influencer marketing, driving consumer demand through visually appealing content and personal testimonials,” she adds.

A few scrolls on social media and you’d come across a video of an influencer showing off their glowing skin with a bottle of collagen in hand. Remember when Vital Proteins partnered with Jennifer Aniston? That move helped make collagen coffee a household trend. Today, supplement shelves are filled with collagen pills, powders, gummies, drinks and topical formulations that promise youthful skin and improved joint health. With its boom in popularity, the collagen industry was worth over $9.9 billion in 2024 and is projected to reach $18.7 billion by 2030, with no signs of slowing down.

What Is Collagen, Exactly?

Collagen is often described as the glue that holds the body together, and for good reason. It’s the most abundant protein in the human body, providing structural support to your skin, bones, tendons and ligaments. Its incredible strength lies in its unique triple-helix structure, made primarily of the amino acids glycine, proline and hydroxyproline, which are tightly wound into three chains.

“There are over 28 different types of collagen that exist, but only a few are usually focused on in the nutrition and beauty world,” says Katey Davidson, M.Sc.FN, RD, CPT. “The three main types of collagen are type I, II and III, which are found most often in collagen supplements.”

• Type I: This is the most abundant type, making up about 90% of the collagen in the human body. Type I collagen is primarily found in the skin, tendons, bones and ligaments.
• Type II: Found mostly in the cartilage, Type II collagen is key in maintaining joint health and flexibility.
• Type III: Often found alongside Type I, Type III supports the structure of the skin, muscles and blood vessels.

However, there’s more to collagen than its unique types. In fact, its natural sources are as diverse as its types and functions. “There are generally four main sources of collagen available in supplement form: bovine [cow], marine [fish], porcine [pig] and chicken and eggshell membrane,” says Gigi Kwok-Hinsley, Dr.P.H., M.S., RD. Kwok-Hinsley emphasizes that for a supplement to be considered collagen, it must be derived from an animal source. “It is important to acknowledge that there is no such thing as vegan collagen,” she says. Supplements with collagen-related amino acids aren’t collagen themselves but building blocks that support your body’s natural collagen production. She explains that these are often referred to as collagen biomimetics because they mimic the effects of collagen.

But how does the body produce collagen naturally? Naana Boakye, MD, MPH, a board-certified dermatologist, explains that your body produces collagen by utilizing amino acids from the proteins you consume, along with essential nutrients like vitamin C, zinc and copper, to accomplish this task. Specialized cells called fibroblasts, found throughout your skin, joints, bones, muscles and blood vessels, are the master builders behind collagen production. Unfortunately, Boakye shares that collagen production begins to decline with age, UV exposure, smoking and poor nutrition. To help counteract these effects, “supplementation provides hydrolyzed collagen peptides, which are essentially ‘pre-digested’ amino acid chains that may stimulate fibroblasts to boost collagen synthesis. While not a replacement for natural production, supplements may help bridge age- or diet-related gaps,” says Boakye.

The Evidence: Does It Work?

The billion-dollar question is, does collagen actually do what it claims to do? “The strongest evidence for collagen supplementation is in the area of skin health, where randomized controlled trials suggest that hydrolyzed collagen may provide modest improvements in skin elasticity, hydration, and the appearance of wrinkles,” says Martin. She shares that a comprehensive review and multiple clinical trials have demonstrated that collagen supplementation can lead to measurable, although modest, improvements in skin aging outcomes compared to a placebo. Boakye adds that these effects are typically seen in daily doses of 2.5 to 10 grams of collagen over an 8- to 12-week period.

“As for joint, bone and gut health, while collagen is theoretically beneficial due to its amino acid profile—particularly glycine, proline and hydroxyproline—the clinical evidence in these areas is still limited. Some preliminary studies suggest potential benefits, but they lack the consistency and rigor seen in skin-related research,” Boakye explains. For example, Martin notes that some studies suggest that undenatured type II collagen may reduce joint pain and improve mobility, but these findings are mixed. Similarly, studies on gut health, particularly those related to ulcerative colitis, have been conducted on animals or in test tubes. Therefore, more human research is needed to confirm the results.

In addition, Martin emphasizes that “most trials have been small, conducted primarily in healthy middle-aged to older females, raising questions about generalizability to younger populations or those with chronic disease. Many studies were also funded by collagen manufacturers, and there is considerable variability in collagen source, dosage and measurement methods across trials.” Ultimately, larger, independent and methodologically rigorous trials are needed to clearly define the benefits of oral collagen supplementation, she explains.

So, Should You Be Taking Collagen?

The answer to this question isn’t as straightforward as a simple yes or no. Truthfully, it depends.

Who Might Benefit Most And What to Look For

Since collagen synthesis declines over time, collagen supplements may be particularly beneficial for aging adults, says Kwok-Hinsley. More specifically, Martin shares that research points to middle-aged, older and post-menopausal individuals benefiting the most. “Several studies suggest that individuals over age 50 may see more pronounced improvements in skin outcomes compared to younger individuals,” she adds.

“People with joint issues, such as those with osteoarthritis or activity-related joint discomfort, may also benefit from specific forms like undenatured type II collagen. Additionally, individuals recovering from wounds or injury—where collagen plays a key role in tissue repair—may see potential benefits, although more research is needed in this area,” Martin explains.

When choosing a collagen supplement, look for options that list hydrolyzed collagen on the label. “This means that the collagen has been broken down into smaller chains of amino acids, called peptides, which are much easier for the body to absorb,” says Davidson. Claire Rifkin, M.S., RDN, notes that it’s also important to choose brands that are independently verified to ensure quality and safety.

When It Might Not Be Worth It

“If you’re already meeting your protein needs and don’t have joint or skin concerns, collagen won’t move the needle,” says Rifkin. This is especially true for younger adults. Martin explains that most studies to date have focused on older populations with lower baseline collagen levels. Younger individuals, on the other hand, typically produce enough collagen to meet their body’s needs.

“Certain individuals, particularly those with allergies to the source material, such as fish, shellfish or eggs, should avoid collagen entirely,” says Martin. Kwok-Hinsley adds that vegetarians and vegans may want to steer clear of collagen supplements due to dietary and ethical reasons. Additionally, those who are pregnant, breastfeeding or have a kidney condition should speak to their health care provider before considering supplementation to check if it’s safe and appropriate to consume.

Our Expert Take

Collagen has evolved significantly from its early use in medicine to its current status as a staple for healthy aging. Although collagen is often touted for its joint-, skin-, gut- and bone-supporting benefits, the strongest evidence supports collagen’s use for improving skin elasticity, hydration and the appearance of fine lines, as well as enhancing joint health. However, not everyone will experience drastic improvements in these areas of their health. Those who may benefit most include older adults, particularly middle-aged and older females, as well as individuals with joint concerns. However, research is still ongoing, and collagen’s full range of benefits has yet to be uncovered.