What Collagen Actually Is

Collagen is the most abundant protein in the human body, making up roughly one-third of our total protein mass. It forms the structural framework of skin, bones, tendons, ligaments, and connective tissue. You can think of it as the glue that holds your body together.

As we age, our collagen production naturally declines, and this can begin as early as our mid-20s, leading to wrinkles, weaker joints, and reduced elasticity in our tissues.

“Collagen loss is part of the natural aging process,” explains Jessica Kelly, MS, RDN, LDN.  “Lifestyle factors like sun exposure, smoking, and poor diet can accelerate that breakdown.”

How Collagen Supplements Work

Collagen supplements, which often come in the form of hydrolyzed collagen or collagen peptides, are broken down into smaller amino acids for easier absorption. Once they are ingested, your body doesn’t directly insert collagen into skin or joints,  instead, it uses those amino acids to build and repair tissues as needed.

“Think of collagen supplements as providing building blocks,” says Bridget Isaacs, MS, RD. “Your body decides how to use them.”

What the Research Says

The evidence for collagen supplementation is growing, but it’s nuanced. Here’s what some of the most recent studies are saying:

• Skin health: Some clinical trials show improved elasticity and hydration with 5–10 grams of hydrolyzed collagen daily over 8–12 weeks.

• Joint health: Collagen may reduce joint pain and stiffness in athletes and people with osteoarthritis.

• Bone health: Certain studies suggest that collagen supplements may be beneficial for bone mineral density in postmenopausal women.

However, many studies are small and have been funded by supplement companies, so the results should be interpreted cautiously.

“Collagen might help with skin and joints, but it’s not a replacement for a balanced diet, exercise, and other lifestyle factors,” notes Jessica Kelly, MS, RDN, LDN.

If you’re curious about adding collagen to your wellness routine, talk to a qualified nutrition professional. They can help you choose a product that’s safe, evidence-based, and tailored to your health goals.
Book your nutrition consultation with a Berry Street dietitian today

What to Look for in a Collagen Supplement

When evaluating a collagen supplement, here are a few things to keep in mind:

1. The Type of Collagen

There are more than 20 different types of collagen, but Types I, II, and III are the most studied:

• Type I: Found in skin, tendons, and bones (common in marine or bovine collagen).

• Type II: Found in cartilage and joints (usually from chicken collagen).

• Type III: Found in skin and blood vessels (often combined with Type I).

2. Hydrolyzed Collagen or Collagen Peptides

This type of collagen is easier to digest and absorb than gelatin or raw collagen. Most clinical studies use hydrolyzed forms in doses of 5–10 grams per day.

3. Third-Party Testing

Supplements are not regulated by the FDA, so look for products certified by NSF, USP, or Informed Choice to ensure that they are safe and of the highest quality..

4. Added Ingredients

Some products contain added sugars, flavors, or fillers that may do more harm than good. Instead, go for unflavored or minimally processed versions.

5. Realistic Expectations

Collagen is not a miracle product. Benefits, if any, come from consistent use over time combined with healthy nutrition and proper hydration.

Foods That Naturally Boost Collagen Production

You don’t necessarily need a supplement in order to boost your body’s collagen production. Eating a balanced diet that is rich in protein, vitamin C, zinc, and copper helps your body make collagen naturally.

Here are some collagen-boosting foods to add to your diet:

• Protein: Chicken, fish, eggs, beans, tofu.

• Vitamin C: Citrus fruits, strawberries, bell peppers, and broccoli.

• Zinc: Nuts, seeds, shellfish, and whole grains.

• Copper: Nuts, dark chocolate, and mushrooms.

“Your body can make collagen on its own when you give it the right building blocks,” says Bridget Isaacs, MS, RD. “That’s why we emphasize food first, supplements second.”

Collagen and Gut Health

Collagen contains glycine, glutamine, and proline, which are all amino acids that help maintain the lining of your gut and reduce inflammation. While human research is limited, some evidence suggests that collagen peptides may improve the integrity of your intestinal barrier as well.

“Some clients with IBS or bloating report feeling better on collagen peptides, but it’s likely due to improved protein intake overall,” notes Bridget Isaacs, MS, RD.

What Collagen Can’t Do: Common Myths, Debunked

With so many bold claims floating around, collagen supplements can sound like a miracle in a jar. But before you load up your cart, let’s clear up a few common myths, so that you know what you’re really getting.

“Collagen is a miracle anti-aging cure.”

Not quite. Collagen may help improve skin hydration and elasticity slightly over time, but it won’t erase wrinkles or replace a solid skincare routine. It’s a helpful tool, not a magic wand. Sunscreen, sleep, and nutrition still play the biggest roles in how your skin ages.

“You need collagen water to stay hydrated.”

Hydration comes from water and electrolytes, not protein. Collagen water might give you a small protein boost, but it doesn’t actually hydrate you any better than plain water. If you enjoy the taste, go for it, but it’s not a hydration essential.

“Vegan collagen is the same as animal collagen.”

This one trips people up. Most “vegan collagen” products don’t contain actual collagen, they include nutrients like vitamin C, zinc, and amino acids that help support your body’s own collagen production. They're still beneficial, but they're working indirectly.

At Berry Street, we’re all about helping you cut through the noise. A Registered Dietitian can help you decide if collagen supplements fit into your routine, and if so, how to choose the right kind, in the right dose, for your unique needs.

Safety and Side Effects of Collagen Supplements

For most people, collagen supplements are considered safe and well-tolerated, especially when taken in moderate doses. But like any supplement, they’re not entirely risk-free. Some people may experience mild digestive symptoms such as bloating, a feeling of fullness, or an upset stomach, especially when starting a new routine or taking collagen on an empty stomach.

It's also important to pay attention to the source of the collagen. Many supplements are derived from fish, eggs, or beef, which could trigger allergic reactions in anyone who has sensitivities. Always read the label closely and look for allergen disclosures.

“If you’re allergic to the source of collagen or take certain medications, always check with a healthcare provider first,” says Jessica Kelly, MS, RDN, LDN. “It’s about making sure the supplement supports your health without interfering with anything else going on in your body.”

If you're pregnant, breastfeeding, or managing a chronic condition, it’s best to speak with a healthcare professional or Registered Dietitian before adding collagen (or any supplement) into your routine.

The Bottom Line on Collagen

Collagen isn’t a cure-all, but for the right person, it can be a helpful addition to a balanced routine. Research shows it may offer benefits for skin elasticity, joint comfort, and bone strength, especially when taken consistently over time. That said, it’s not a shortcut or a substitute for nourishing your whole body.

“Collagen isn’t the fountain of youth—it’s one piece of a larger wellness puzzle,” says Jessica Kelly, MS, RDN, LDN. “Focus on nutrient-rich foods, protein intake, hydration, and consistent self-care for the best results.”

At Berry Street, our team of Registered Dietitians helps clients cut through the noise of nutrition trends and create smart, science-backed strategies that fit their goals…not someone else’s social feed. Whether you’re curious about collagen, feeling stuck with supplements, or just looking for a clearer path to feeling better, we’re here to help.

Are you ready to feel more confident about your wellness choices? Book your 1:1 session today and get a personalized plan that actually works for you.

Remember

Frequently Asked Questions

How long before I see results?

Collagen isn’t a quick fix…it takes time and consistency. Most clinical studies show visible or measurable improvements after 8 to 12 weeks of daily use. That could mean smoother skin, fewer joint aches, stronger nails, or better hair texture, depending on your body’s needs. Keep in mind: everyone’s response is different, and results may be subtle at first. Think of collagen as a slow-burn investment in long-term wellness—not an overnight solution.

Can collagen help with hair and nails?

Yes, there’s growing evidence that collagen peptides may support stronger nails and promote fuller, thicker hair over time. Some studies have shown that regular collagen supplementation can reduce nail breakage and help nails grow faster. When it comes to hair, collagen provides the amino acids your body needs to build keratin, the main protein in hair strands. While results can vary, many people notice improvements after consistent use.

Can I mix collagen in hot drinks?

Absolutely! Collagen peptides are heat-stable, so they won’t break down when added to hot beverages. You can stir them into your morning coffee, tea, or even a bowl of oatmeal without changing the texture or taste too much. It’s an easy way to work collagen into your routine without needing an extra step or a new product.

Can men take collagen, too?

Definitely. Collagen isn’t just for skin and beauty, it also supports joint health, muscle recovery, gut lining, and bone strength, which are important for everyone. Men can benefit just as much as women, especially if they’re active, aging, or looking to support long-term physical performance and recovery.

Is it safe during pregnancy or breastfeeding?

In most cases, collagen supplements are considered safe during pregnancy and breastfeeding, especially if you’re taking a clean, unflavored product without additives. That said, it’s always smart to check with your doctor, midwife, or Registered Dietitian before adding any supplement during this time. Your body has unique needs, and it’s best to make sure everything fits into your broader nutrition and health plan.