Collagen Benefits: What You Need to Know About This Protein

Collagen is an important protein in the human body because it supports the skin, joints, muscles, and connective tissues. As we get older, our collagen production decreases, leading to visible signs of ageing and joint pain.

Collagen supplements, especially collagen peptides, have become popular for their potential health benefits. We’re going to explore:

• The benefits of collagen
• How to incorporate it into your diet
• The different types of collagen
• Plant-based alternatives for collagen production

So, keep reading for everything you need to know about this protein.

What Is Collagen and How Does It Help the Body?

Let’s get geeky for a minute here: Collagen is a protein found in your skin, bones, tendons, and ligaments. It helps connect and support the tissues throughout your body. Collagen fibres are strong and flexible, providing your body with the structure and strength you need. Your body naturally produces collagen, but production slows as we age, which is why many people choose to supplement their collagen intake.

High-quality collagen is tasteless and odourless, so you can add it to smoothies, oats, shakes, and any other meal you’d like.

Collagen is made from amino acids, including:

• Glycine
• Proline
• Arganine
• Hydroxyproline
• Lysine

Because of these amino acids, collagen plays an important role in your skin’s elasticity and joint health. But this is just the start of the upsides that collagen offers. Let’s look at what else it can do for you.

Collagen Benefits – What Are They?

Collagen supplements, particularly collagen peptides, have many awesome health benefits, including:

Increases Muscle Mass

According to research published in Nutrients in 2024, our muscle mass naturally decreases with age, but collagen supports muscle tissue by providing strength and flexibility. Collagen peptides support muscle repair and growth, helping you build lean muscle mass. If you’re trying to maintain or increase your muscle mass, collagen could help.

Improves Skin Health

As collagen production declines, skin loses elasticity and moisture, which is why collagen supplementation can help improve skin hydration and elasticity. A human study published in Nutrients shows that collagen peptides may reduce wrinkles and improve skin texture. If you’re looking to improve your skin’s appearance, collagen may be a great option.

Relieves Joint Pain

Collagen production decreases as we get older, which can cause joint discomfort and pain. Research published by the Arthritis Foundation found that collagen supplements, especially type II collagen, may help relieve joint pain. Many people with joint issues report less pain and better joint function with regular collagen supplementation. Collagen peptides may also support your joint flexibility and mobility.

Prevents Bone Loss

A study published by König et al. shows that collagen supplementation supports bone health, strength, and structure. Because of this, collagen may prevent bone density loss and support overall bone strength, especially in older adults.

Promotes Heart Health

Collagen is important for the health of blood vessels because it helps keep your blood vessels strong and flexible. Research published by the Cleveland Clinic states that collagen supplementation may support blood circulation and reduce the risk of heart-related issues, such as high blood pressure. Plus, collagen helps maintain healthy arteries, promoting better heart health over time.

Strengthens Your Hair and Nails

People who take collagen regularly often notice thicker, healthier hair and stronger nails. Research published in the Journal of Cosmetic Dermatology shows that collagen supplementation can improve nail growth and reduce brittleness. If you struggle with brittle nails or thinning hair, collagen may provide noticeable benefits.

Maintains Brain Health

Collagen is involved with the connective tissue in the brain, and a study published in Nutrients actually linked collagen supplementation to improved cognitive function, especially in older adults. Taking collagen regularly can help support brain health as you age. It may help protect brain function and reduce mental fog.

Supports Weight Loss

Collagen can support weight loss by promoting lean muscle mass and building muscle tissue. This can increase your metabolism and fat burning. According to a study published in the British Journal of Nutrition, collagen supplementation may help control appetite and reduce cravings. If you’re working on managing your weight, collagen may help you along the way.

Improves Gut Health

A study published in JMIR Formative Research found that collagen supports the gut’s lining by protecting against toxins and supporting healthy digestion. Collagen peptides may strengthen the gut’s connective tissue, helping improve digestion and prevent conditions like leaky gut syndrome. Collagen also helps your body absorb nutrients more effectively, so your body can function at its best.

Who Should Take Collagen?

Collagen supplements can be beneficial for various people, particularly those seeking to improve their joint health and skin elasticity while improving their overall vitality.

People experiencing joint pain or stiffness, such as athletes or older individuals, may find collagen helpful for supporting cartilage and reducing discomfort. It can also benefit individuals looking to enhance skin health, reduce wrinkles, and promote hair and nail growth.

Additionally, those recovering from injuries or surgeries may use collagen to aid in tissue repair and healing. However, it's always recommended to consult a healthcare provider before starting any supplementation.

Are There Different Types of Collagen?

Yes, there are several types of collagen, and each type has a different effect on the body. Here are the most common types:

• Type I Collagen: Found in skin, bones, tendons, and ligaments. It provides structure and strength.
• Type II Collagen: Found in cartilage, it supports joint health and flexibility.
• Type III Collagen: Found in skin, muscles, and blood vessels. It helps maintain tissue structure and elasticity.
• Type IV Collagen: Located in the layers of the skin and blood vessels. It helps maintain skin structure.
• Type V Collagen: Found in the placenta and hair. It’s involved in tissue formation.

Collagen supplements may contain specific types of collagen to target particular health concerns. For example, type I collagen is ideal for improving skin health, while type II collagen is better for joint health.

Our high-quality Collagen Glow Up Powder is a fantastic option for optimal absorption and effectiveness. We use type I and III collagen in our formula, which is over 90% protein, and it helps:

• Visibly reduces the appearance of fine lines and wrinkles
• Support your bone and joint health
• Increase tissue formation

Finding the Right Dose: How Much Collagen Should I Take?

A typical dose of collagen peptides ranges from 2500 to 15000 mg per day. The right amount depends on your health goals and the type of collagen you’re taking. Our Collagen Glow Up powder has 14000 mg, taking care of all your collagen needs.

Are There Side Effects of Taking Collagen?

Collagen supplements are generally safe for most people. However, some may experience mild digestive discomfort when they first start taking collagen, such as bloating or gas. These side effects usually subside after a few days.

Some people may also have allergic reactions to fish or shellfish-derived collagen. Check the ingredient list to make sure you’re not allergic to the source of the collagen. If you have kidney or liver concerns, talk to a healthcare provider before taking collagen.

Are There Any Collagen-Rich Foods?

Yes. You can increase collagen levels by eating collagen-rich foods. Some of the best options include:

• Bone Broth: Made by simmering animal bones, it’s packed with collagen.
• Pork Skin: A rich source of collagen.
• Fish and Shellfish: The skin and cartilage of fish and shellfish are rich in collagen.
• Egg Whites: They contain proline, an amino acid that supports collagen production.
• Chicken Skin: Another great source of collagen.

Incorporating these foods into your diet can help support collagen production in the body.

What Are the Alternatives to Animal-Based Collagen?

If you follow a plant-based diet, you may wonder about alternatives to animal-based collagen. While plant-based sources don’t provide collagen directly, some nutrients can help support collagen production. These include:

• Amino Acids: Foods like beans, legumes, and soy provide amino acids that support collagen synthesis.
• Vitamin C: This vitamin is involved in collagen production. Fruits like citrus, bell peppers, and strawberries contain collagen.
• Hyaluronic Acid: This compound supports skin hydration and elasticity. Foods like sweet potatoes, soy, and leafy greens contain hyaluronic acid.

These nutrients can help improve your body’s ability to produce collagen naturally.

Frequently Asked Questions about Collagen Supplementation

What Does Collagen Do?

Collagen supports several vital bodily functions. It helps maintain skin elasticity, joint health, bone strength, and gut health. Collagen also supports muscle repair and blood vessel health.

How Long Does It Take to See Results From Collagen Supplements?

It can take a few weeks to a few months to see visible results from collagen supplements. Many people notice improvements in skin hydration and less joint pain within 4 to 6 weeks.

Is It Safe to Take Collagen Every Day?

Yes, taking collagen peptide supplements daily helps maintain healthy collagen levels in your body. Regular supplementation supports long-term benefits for skin, joints, and overall health.

Are Collagen Supplements Safe for Your Kidneys?

Collagen supplementation is generally safe for most people, including those with kidney concerns. If you have kidney issues, check with your healthcare provider before starting collagen supplements.

Conclusion

Collagen is an essential protein that supports your skin, joints, bones, and muscles. As we age, collagen production decreases, but collagen supplementation helps ensure you’re still getting enough. You can improve your skin’s appearance, maintain heart health, relieve joint pain, and support muscle growth with collagen.

References

• Abrahams, M., O’Grady, R., & Prawitt, J. (2022). Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Formative Research, 6(5), e36339.
• Cleveland Clinic. (2022). Collagen: What It is, Types, Function & Benefits. Cleveland Clinic.
• Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F. O., & Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology, 16(4), 520–526.
• Inacio, P. A. Q., Gomes, Y. S. M., Aguiar, A. J. N. de, Lopes-Martins, P. S. L., Aimbire, F., Leonardo, P. S., Filho, A. S. S., & Lopes-Martins, R. A. B. (2024). The Effects of Collagen Peptides as a Dietary Supplement on Muscle Damage Recovery and Fatigue Responses: An Integrative Review. Nutrients, 16(19), 3403.
• Koizumi, S., Inoue, N., Sugihara, F., & Igase, M. (2019). Effects of Collagen Hydrolysates on Human Brain Structure and Cognitive Function: A Pilot Clinical Study. Nutrients, 12(1), 50.
• König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study. Nutrients, 10(1), 97.
• Pu, S.-Y., Huang, Y.-L., Pu, C.-M., Kang, Y.-N., Hoang, K. D., Chen, K.-H., & Chen, C. (2023). Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients, 15(9), 2080.
• Rath, L. (2022, December 21). Are Collagen Supplements Helpful for Arthritis? Arthritis Foundation.
• Reynolds, K. M., Hansell, E. J., Thorley, J., Funnell, M. P., Thackray, A. E., Stensel, D. J., Bailey, S. J., James, L. J., Janne Prawitt, Virgilio, N., & Clifford, T. (2025). The effects of collagen peptide supplementation on appetite and post-exercise energy intake in females: a randomised controlled trial. British Journal of Nutrition, 1–34.