What Is Collagen and What Does It Do?

You’ve seen it in the supplement aisle, on the menu at coffee shops, and in gummy form. But what is collagen, exactly? Is this a health trend that’s worth investing in?

Collagen is the most abundant protein in our bodies, accounting for about 30 percent of total protein mass. However, it’s a little different than the protein in, say, chicken or whey shakes, which are complete proteins and high in leucine — the most important amino for building muscle.

Collagen, instead, is mainly comprised of the amino acids proline, glycine, and hydroxyproline, making it “responsible for keeping our skin, muscles, tendons, ligaments, and bones healthy and strong,” says Dru Rosales, MS, RD, whose Houston-based MindFuel Performance helps fuel female athletes for sports and daily life.

Read on to learn more about collagen’s benefits, how to choose a collagen supplement, and what the science has to say.

What Is Collagen?

Collagen is the most common structural protein in the body, and it’s the main component of connective tissue — like tendons, ligaments, and cartilage — as well as bones and skin.

Collagen works with another protein called elastin. Collagen fills out your skin, while elastin helps your skin “snap back” when stretched.

Types of collagen:

Your body has 28 types of collagen, but some matter more than others.

Type I is the most common. Flexible and strong, it’s found in all connective tissues, including scar tissue, your corneas, and dentin in your teeth.
Type II resists pressure. It’s found in certain joint cartilage and the discs in your spine.
Type III is a flexible mesh that helps with wound healing and supports cells, organs, and more.
Type IV is also mesh-like, offering support and structure for your inner ear, eye lens, and kidneys.

What Does Collagen Do?

According to Rosales, some of collagen’s roles include helping:

Replace dead skin cells and helping new cells grow
Lend strength and elasticity to the skin
With blood clotting
Provide a protective covering for internal organs
Support hair and nail growth
Strengthen and protect tendons

What Is Collagen Powder?

When you consume foods that contain collagen — such as chicken skin, beef, bone broth, and fish — your digestive enzymes break it down into peptides and amino acids. Most collagen supplements have already broken down the protein and provide its constituent parts in higher concentrations.

Here’s a look at the different types of collagen supplements:

Hydrolyzed collagen: These are collagen peptides — like those found in BODi Bioactive Collagen Peptides — or collagen hydrolysate. Sources include hides, hooves, bones and scales of pigs, cows or fish. Hydrolyzed collagen is more bioavailable than other types of collagen, which means it’s more readily absorbed and used by your body.*
Undenatu red collagen: Collagen that hasn’t been heated or broken down. The source is usually chicken breastbone cartilage. This form is not as bioavailable as collagen peptides.
Gelatin: A degraded form of collagen that goes through several steps of processing, including hydrolysis. It has thickening and gelling qualities collagen lacks, with similar nutrition to collagen. However, gelatin lacks many of the same science-backed benefits as collagen.

BODi Collagen Peptides are odorless and flavorless, which means you can add them to anything from your next Shakeology shake to chicken noodle soup. However, gelatin would thicken and not incorporate well, and it can have a stronger taste.

Who Can Benefit from a Collagen Supplement?

Since our bodies’ collagen production slows with age, says Rosales, “many groups of people would benefit from adding a collagen supplement to their routine, including any adult above 35 years old who wants to help support the look and feel of their skin.”*

Plus, certain lifestyle choices can have an effect on collagen.

“If you smoke, have excessive sun exposure, or eat a diet high in sugar and simple carbohydrates, this can impact [collagen levels],” Rosales says.

Collagen Benefits

As trendy as collagen supplements are, they have convincing science behind them. Here’s a peek at some of collagen’s benefits:

1. Helps improve skin elasticity*

In a study of women aged 35 to 55, participants randomly received 2.5 grams or 5 grams of collagen hydrolysate or a placebo. Skin elasticity, moisture, and roughness were objectively measured at the outset and after four and eight weeks.

By the end, both groups who took collagen reported “significantly higher skin elasticity” compared with the placebo group. Interestingly, the study found the same benefit from 2.5 grams and 5 grams. When it comes to skin elasticity, more might not necessarily mean more benefits.

2. Helps improve skin firmness, fine lines, and wrinkles — and promotes collagen production*

In another study, 114 women aged 45 to 65 randomly received either 2.5 grams of bioactive collagen peptides or a placebo for eight weeks.

Eye wrinkles were measured and, in a select group, measurements of certain forms of collagen and elastic were taken. After eight weeks, researchers observed significant improvements in eye wrinkles compared to the placebo.

Additionally, researchers saw “a statistically significantly higher content of procollagen type I (65 percent) and elastin (18 percent)” compared to the placebo.  

3. Helps nails grow longer and stronger*

A 24-week study using 2.5 grams of bioactive collagen peptides showed an increase in fingernail growth rate and a decrease in the frequency of broken fingernails. These benefits even continued four weeks after stopping collagen use.

4. Supports healthier, thicker hair growth*

In a different study on collagen supplements for hair, 44 healthy women between 39 and 75 years old each received a daily dosage of 2.5 grams collagen or placebo. Those who took collagen saw a statistically significant improvement in hair thickness, while the placebo group saw a slight decrease. The collagen group also saw an increase in the growth rate of hair follicle cells.

5. Helps support tendon health*

Deeper in the body, collagen has been studied for its impact on tendon health.

A study of 50 male and female athletes with ankle instability compared the impact of 5 grams of collagen peptides and a placebo. At the outset, researchers used two tools to measure ankle strength and stiffness.

After six months, subjective measurements of the ankle stability and function showed a statistically significant improvement in the collagen group.

A study of 20 patients with chronic Achilles pain combined a structured exercise program with either collagen peptides or a placebo. After three months of the study, participants switched treatments: the placebo group began supplementing with collagen and the athletes who were consuming collagen began taking the placebo.

Both groups saw improvements with collagen, leading researchers to conclude that collagen “may accelerate the clinical benefits of a well-structured calf-strengthening and return-to-running program” for those dealing with Achilles pain.

Another study, this one from 2022, looked at changes in tendinous and muscular properties for 40 healthy male volunteers when they combined collagen peptides with resistance training. One group received 5 grams of collagen peptides while the other received a placebo during 14 weeks of a high-load resistance training program.

Researchers measured changes in Achilles tendon cross-sectional area, tendon stiffness, muscular strength, and thickness of the plantar flexors. Those who took collagen saw statistically significant improvements in the Achilles and muscle thickness compared with the placebo, while tendon stiffness and muscle strength increased in both groups.

How Much Collagen Should You Take Per Day?

Notice the difference in the serving sizes used in the studies? The ones on hair, skin, and nails saw improvements with 2.5 grams daily, while the ones on tendon health used 5 grams.

Each scoop of BODi Bioactive Collagen Peptides delivers 2.5 grams. It is formulated with specific bioactive collagen peptides clinically shown to help stimulate the creation of collagen and elastin — with just one small scoop. So, keep that amount in mind when deciding whether one scoop or two is right for you.*

As for whether or not you can take too much collagen, there isn’t much to worry about. “Collagen is typically well tolerated, with no negative side effects,” says Rosales. But, as with any supplement, talk to your healthcare provider and follow the instructions on the product’s label.

How Long Does It Take for Collagen to Work?

Be patient, says Rosales. “Like most other lifestyle changes, effects of collagen supplementation will not be seen overnight,” she says. “One study demonstrated a significant improvement in skin elasticity, moisture and the appearance of wrinkles in just one month, while other research reports positive results after three or more months.” 

In other words, collagen is playing the long game — especially if you’re taking it to support tendon health.*

BODi Collagen Peptides

Looking for the science-baked benefits of collagen? Each scoop of BODi Bioactive Collagen Peptides delivers bioactive collagen that helps rejuvenate skin, support healthy nails, and lessen the appearance of wrinkles for a more radiant you.*

Our nano scoop delivers 2.5 grams — that’s less than a teaspoon serving, but it works mighty hard beneath the surface. Its concentrated strength is refined to absorb faster.

And with two scoops, you can help support your tendon health to keep your body strong and resilient.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.