rewrite this title Ask the RD: Should You Supplement With Collagen?

No longer just the secret to reverse-aging and disappearing wrinkles, collagen is now being consumed to improve joint pain, slow bone loss, assist in exercise recovery, and even boost muscle mass (1,2,3,4,5).

You can think of collagen as the essential protein or “building block” of the body (2). It’s found in bones, muscles, tendons, ligaments, blood vessels and even the lining of the digestive tract (2). It makes skin elastic and stretchy and is used to bind and build stronger bones (2).

However, collagen naturally decreases as you get older, which can lead to wrinkles, stiff muscles, arthritis, joint pain, and digestive issues (2). As a result, many people are now turning to collagen-rich foods like bone broth and powdered supplements in hopes of improving the negative effects of diminishing collagen.

Here’s what’s important to keep in mind:

The Science

Some research has shown improvements from consuming supplemental collagen  for joint pain in athletes and active adults, for osteoarthritis, improved skin elasticity, skin hydration, and for stronger nails (6,7,8,9). However, it’s important to note this research is still in the early stages and studies are limited and often inconsistent. 

As with many trending products, the heavily marketed ‘health’ claims and benefits on labels, ads, and websites exceed the hard evidence, and there is no official consensus in the scientific literature on the appropriate daily dosage to consume.

A Well-Balanced Diet is Important

In order for your body to produce collagen most efficiently, it’s important to consume a balanced diet, rich in high-quality proteins and amino acids. That’s because the body makes collagen naturally by combining amino acids from a variety of protein-rich foods like beef, fish, beans, chicken and eggs. The body also needs vitamin C (found in citrus, red peppers, tomatoes and dark leafy greens) as well as zinc and copper (minerals found in whole grains, shellfish, meat dairy, and nuts) to produce collagen (2, 10, 11, 12).

Other Factors Play a Role

Lifestyle factors like smoking and excessive exposure to UV rays decrease collagen production even further. Similarly, diets high in refined sugars promote the production of molecules that weaken collagen and can cause it to become dry (2).

Not All Collagen is the Same

You can find dozens of types of collagen available for consumption ranging from hydrolyzed collagen (or collagen peptides), various types of bone broth (in powdered, liquid and capsule form), to synthetic collagen (in skin creams). An example of a natural source of collagen is gelatin or in foods that contain the amino acids (proline and glycine) necessary to produce collagen, such as in egg whites and meats (2). What’s more, collagen peptides may be the better supplement choice. They are the amino acids (proline and glycine) or smaller components that make up the collagen molecule making them more easily absorbed by the digestive system (2). Though, we do not have control over where in our bodies these amino acids will be utilized (2).

Bottom Line

It’s a good idea to eat a diet rich in high-quality protein to naturally support collagen growth and overall health. There’s no harm in trying a collagen supplement or sipping bone broth to see whether or not your body benefits from the extra boost. But since the research is still early, it’s not yet known whether expensive collagen supplements are as or more effective than whole foods.

Since most supplements aren’t regulated by the FDA, if you choose this route, look for a stamp of credibility from either NSF Certified Dietary Supplements or USP, who test for safety in these types of products (13,14). Remember lifestyle factors (including sun exposure, smoking, sugar intake) play an important role, too.

Originally published May 2019; Updated April 2026