Collagen supplements have become one of the most talked-about additions in the wellness space. From skin and hair to joints and bones, collagen is often promoted as a solution for ageing, recovery, and appearance. It’s no surprise that many people ask a simple, reasonable question: Is it worth taking collagen supplements?
The answer, as with many nutrition topics, is not a simple yes or no. It depends on what collagen is, how the body uses it, how it’s delivered, and what the evidence actually shows. This article explores those points — and explains why collagen may have a place in some routines, but also why capsules are often not the ideal format.
What Is Collagen, and Why Does It Matter?
Collagen is the most abundant protein in the human body. It forms the structural framework of:
- skin
- cartilage
- tendons and ligaments
- bones
- connective tissue
As we age, collagen synthesis gradually declines. This natural process contributes to changes in skin elasticity, joint comfort, and tissue resilience — driving interest in dietary strategies that might support collagen availability.
What Happens When You Take Collagen Supplements?
Most collagen supplements contain hydrolysed collagen peptides, which are collagen proteins broken down into smaller chains to improve digestibility.
However, an important point is often overlooked: Collagen is not absorbed as collagen.
After ingestion, collagen peptides are broken down into amino acids and small dipeptides in the gut. These components then enter the general amino acid pool, where the body decides how they are used — whether for muscle repair, energy, enzyme production, or collagen synthesis.
This does not mean collagen supplements are ineffective, but it does mean they are not targeted delivery systems for skin or joints.
What Does the Evidence Actually Show?
Research on collagen supplementation suggests modest, context-dependent benefits, particularly when taken consistently and at appropriate doses.
Areas where evidence is more supportive include:
- Skin elasticity and hydration
Several randomised trials show small improvements in skin elasticity and wrinkle depth after daily collagen peptide intake over 8–12 weeks. - Joint comfort and cartilage support
Some studies report reduced joint discomfort in physically active adults and older individuals, particularly at higher doses. - Bone health markers
Limited evidence suggests potential support for bone turnover markers when combined with adequate micronutrients.
However, results are not universal, and outcomes vary depending on:
- dose
- duration
- baseline nutrition
- age and activity level
Dose Matters — and This Is Where Capsules Fall Short
Most studies showing benefits from collagen use grams, not milligrams.
Typical studied doses range from:
- 2.5 to 10 grams per day
By contrast:
- A standard capsule can hold around 750 mg of active ingredients total
Reaching studied collagen doses would require multiple capsules daily, often 4–12 capsules or more
As a result, collagen in capsule form is often:
- underdosed, or
- included in amounts that are unlikely to replicate studied outcomes
This is one of the main reasons capsules are generally not the most suitable format for collagen.
Collagen Does Not Work in Isolation
Another key consideration is that collagen synthesis in the body depends on cofactors.
For the body to build and maintain collagen effectively, it requires:
- Vitamin C
- Zinc
- Copper
- Adequate overall protein intake
Without these, collagen intake alone may offer limited benefit. This is why many nutrition strategies focus on supporting the body’s own collagen production, rather than relying solely on supplemental collagen protein.
So, Is It Worth Taking Collagen Supplements?
From a scientific perspective, a balanced view would be:
- Collagen supplements may offer modest benefits for some people
- Benefits are more likely at adequate doses and over time
- Format matters — powders or sachets are generally more appropriate than capsules
- Collagen is best considered as part of a broader nutritional context, not a standalone solution
For individuals with adequate protein intake and balanced nutrition, collagen supplements may add little. For others — particularly those with low protein intake or increased joint or skin demands — they may offer some support.
Why VitaV Doesn’t Include Collagen in Capsules
Effective collagen doses are too large for capsules — this is the most practical and scientific reason.
Most studies showing benefits from collagen use grams, not milligrams:
- Typically 2.5–10 grams per day of hydrolysed collagen peptides
- A standard capsule holds ~700–750 mg total, including the capsule shell
- That would require 4–12 capsules per day, just for collagen
Putting collagen into capsules usually means:
- Underdosing, or
- Using it as a label decoration, not a functional ingredient
VitaV’s philosophy is calculated, meaningful doses — not mere inclusions.
Food-First Perspective
It’s also worth remembering that collagen-building nutrients can be obtained through diet, including:
- adequate protein intake
- vitamin C–rich foods
- minerals such as zinc and copper
Supplements, when used, are best viewed as adjuncts, not replacements for a balanced diet.
Final Thoughts
The short answer to whether collagen supplements are worth taking is this: they are neither a miracle nor a myth. Scientific evidence suggests potential benefits in specific contexts, while also highlighting clear limitations — particularly around dose, consistency, and delivery format.
For those exploring collagen, understanding how it works, what the evidence shows, and what format makes sense is far more important than following trends.
As with many supplements, effectiveness depends on dose, delivery, and overall nutritional context — a theme explored further in The Science of Calories: Beyond the Numbers.
References
- Clark KL, Sebastianelli W, et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008 May;24(5):1485-96. PMID: 18416885.
- Proksch E, Segger D, et al. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. PMID: 23949208.
- Shaw G, Lee-Barthel A, et al. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136-143. PMID: 27852613.
- Zdzieblik D, Oesser S, et al. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015 Oct 28;114(8):1237-45. doi: 10.1017/S0007114515002810. Epub 2015 Sep 10. Erratum in: Br J Nutr. 2025 Sep 14;134(5):440. PMID: 26353786.