Do Collagen Supplements Work? Part Two of a Three-Part Collagen Series
- Nichole Dandrea-Russert
- Sep 26, 2021
- 9 min read
Updated: Feb 21
Collagen is having a moment.
No one asks, “Do collagen supplements work?” anymore.
They ask, “Which one should I buy?”
Marketing has created near certainty — promising smoother skin, pain-free joints, stronger bones, and even gut healing.
But what does the research actually say?
As someone approaching the big 5-0 🥳, I wanted to know: Do collagen supplements really help achy joints, prevent wrinkles, and preserve bone?
Let’s dive in.
(And if you haven’t yet, start with Part One: How to Build Collagen Naturally. Building a foundation through food and lifestyle is always a good first approach.)
Collagen Claims
Brands selling collagen supplements claim to help with leaky gut, support the immune system, prevent aging skin, balance hormones and alleviate joint pain.
Some brands almost seem too good to be true by claiming their product can reduce visible wrinkles and "plump" skin. This was the case for one company that stated their product can "drench and hydrate the skin," "reduces wrinkles," and "plump and fill out fine lines."
The UK Advertising Standards Authority cited this company for miscommunication of claims that were not supported by their research. The company presented two research studies that were conducted using their product. One of the research studies was poorly designed and the other didn't show anti-aging or wrinkle-preventing effects despite claims they said came from that study. The company had to remove all claims from their website as a result.
Collagen is often sold as collagen peptide powders, capsules, or liquid. According to projections by Nutrition Business Journal, collagen supplement sales in the U.S. were predicted to reach $298 million in 2020—up from $73 million in 2015.
In addition to being sold as a stand-alone supplement, collagen is also being added as a functional ingredient to a variety of foods and beverages, including protein bars, teas, coffee creamers, and baked goods. Some collagen brands are even collaborating with food bloggers to create collagen cookbooks, promoting the addition of collagen powder to everything from smoothies to desserts to tacos.
Did I mention that it's a hot trend?
How Collagen Supplements Work
So if diet and lifestyle matter most…what happens when you add collagen supplements to the mix?
Most collagen supplements are sold as hydrolyzed collagen peptides (also called collagen hydrolysate). This means the collagen protein has already been broken down into smaller fragments to make it easier to digest and absorb.
When you consume collagen peptides, they are largely broken down during digestion into:
Individual amino acids
Small peptide fragments
These amino acids enter what’s known as the body’s amino acid pool — a circulating supply of building blocks your body draws from to make whatever proteins it needs most.
And here’s the important part:
Those amino acids are not labeled “for skin only” or “for joints only.”
Your body prioritizes amino acids based on survival and repair needs first.
They may be used for:
Wound healing
Enzyme production
Hormone synthesis
Immune support
Muscle repair
Organ maintenance
If you cut yourself while chopping vegetables (speaking from experience 🙋🏻♀️), your body will direct amino acids toward tissue repair before allocating resources to improving skin elasticity.
Cosmetic improvements are biologically secondary.
Collagen Signals “Fibroblast Activation”
Some research suggests certain collagen-derived peptides (like proline-hydroxyproline) may be absorbed intact and could signal fibroblasts — the cells responsible for producing collagen — to increase collagen synthesis.
That’s interesting.
However:
Most studies are small
Many are industry-funded
Effects tend to be modest
Mechanisms are still being studied
So while there is emerging evidence suggesting potential benefit, it’s not a guaranteed “direct-to-skin” delivery system.
Collagen Peptides Act as Antioxidants
You may also see claims that collagen peptides protect existing collagen by acting as antioxidants.
There is limited evidence suggesting collagen peptides may have mild antioxidant activity.
However, their antioxidant effect appears modest — especially when compared to whole plant foods rich in vitamin C, carotenoids, polyphenols, and other phytonutrients.
If antioxidant protection is the goal, colorful plants remain the gold standard.
What About Bone Broth?
Bone broth is often marketed as a “whole-food collagen.”
When bones are simmered, collagen converts into gelatin. Once consumed, gelatin is broken down into amino acids — just like any other protein.
There is no evidence that collagen from bone broth is directly incorporated into skin or joint tissue.
Nutritionally, bone broth provides:
6–9 grams of protein per cup
Small amounts of minerals (variable depending on preparation)
It is not an exceptional source of calcium or magnesium compared to plant foods.
Bones can also accumulate heavy metals like lead. While occasional consumption is unlikely to pose risk, frequent intake could pose a risk.
Like any broth, bone can add some nutritional value. But it is not a collagen shortcut.
A Pattern in Collagen Research
Across skin, joints, and bones, a few patterns appear:
Studies are often small
Many are short-term (8–12 weeks)
Many are industry-funded
Multi-ingredient formulas are common
This doesn’t invalidate the research.
But it does mean conclusions should be cautious.
Now let’s look at the evidence by category.
Collagen for skin health
Several small randomized trials show modest improvements in skin elasticity after 8–12 weeks of collagen supplementation.
However:
Some formulas include vitamins, antioxidants, or other compounds, making it difficult to know what actually worked
Many studies are company-funded
Effects are typically moderate, not dramatic
Long-term wrinkle reduction data is limited
Bottom line: Collagen may improve elasticity slightly. It is not a fountain of youth.
Collagen for joint health
Collagen plays a structural role in cartilage.
Some short-term studies show reduced exercise-related joint discomfort and modest improvements in osteoarthritis pain.
However:
Effects are primarily short-term
Evidence quality is low to moderate
Long-term benefit is unproven
Bottom line: Collagen may reduce joint pain modestly in some people. It does not reverse arthritis.
Collagen for bone loss
Bone is built on a collagen matrix.
Two small human trials in postmenopausal women showed:
Improved bone mineral density
Favorable changes in bone biomarkers
Encouraging? Yes. Definitive? Not yet.
Long-term fracture reduction has not been established.
Bottom line: Collagen may support bone density in specific populations. More research is needed.
Should You Take Collagen Supplements?
The honest answer?
Collagen supplementation may offer benefit — but it is not a magic bullet.
Ethical and Sourcing Considerations
Currently, most collagen supplements are derived from:
Cow (bovine)
Pig (porcine)
Chicken
Fish
For individuals concerned about animal welfare, sustainability, or dietary preferences, this is an important consideration.
What about vegan collagen?
There has been ongoing research into producing collagen through fermentation using genetically engineered yeast or bacteria. In theory, this could allow for collagen production without animal sources.
However, true bioidentical “vegan collagen” is not yet widely available to consumers.
What is available are products marketed as “vegan collagen supporters.”
These supplements do not contain collagen itself. Instead, they contain nutrients and compounds that may support the body’s natural collagen production.
When you look closely at many of these labels, you’ll often find:
Leafy greens (kale, spinach)
Algae like spirulina
Vitamin C from polyphenol-rich fruits (amla, pomegranate)
Plant protein from pea or rice
In other words… nutrients you can obtain through whole foods.
That said, some vegan collagen-support products contain additional ingredients that may not be as common in the average diet — including tremella mushroom, bamboo extract (for silica), and plant-derived hyaluronic acid.
Let’s look at these more closely.
Hyaluronic Acid
Hyaluronic acid is naturally produced in the body and is highly concentrated in the skin, connective tissue, and eyes.
While it does not directly stimulate collagen synthesis, it plays an important structural role by binding water and helping maintain tissue hydration and elasticity.
As we age, endogenous hyaluronic acid levels decline.
You’ve likely seen it in topical skincare products — but what about oral supplementation?
Some small studies suggest oral hyaluronic acid supplementation may:
Improve skin moisture and elasticity
Reduce symptoms of osteoarthritis
Support wound healing
Doses studied have ranged from approximately:
120–240 mg per day for skin hydration
80–200 mg per day for joint support
Hyaluronic acid is generally considered safe for most people. However, individuals who are pregnant, breastfeeding, or undergoing cancer treatment should consult a healthcare professional before supplementing.
As always, context matters.
Whole-food sources that support natural hyaluronic acid production include:
Tofu
Tempeh
Edamame
Leafy greens
Citrus fruits
Sweet potatoes
Jicama
These foods also provide vitamin C, protein, and copper — key nutrients required for collagen synthesis.
Bamboo (Silica)
Bamboo extract is often included in vegan collagen-support supplements because it is a natural source of silica.
Silica is a trace mineral involved in connective tissue structure and collagen formation.
There is no established Recommended Dietary Allowance (RDA) for silica, and research in humans remains limited. Some small studies suggest silica may support skin, hair, and nail health, but evidence is preliminary.
Silica is naturally found in:
Whole grains
Leafy greens
Legumes
Claims that bamboo functions as a “vegan retinol” are marketing-driven and not supported by strong clinical evidence.
In short: silica is interesting — but not revolutionary.
Tremella Mushroom
Tremella mushroom — also known as snow mushroom or “beauty mushroom” — has been used traditionally in East Asian cultures for skin health.
It has a gelatinous texture and contains polysaccharides that allow it to bind water — somewhat similar to hyaluronic acid.
Emerging research suggests tremella polysaccharides may:
Act as antioxidants
Support immune function
Reduce inflammation
Provide neuroprotective effects (in animal models)
However, direct human research linking tremella supplementation to increased collagen production is limited.
Much of the research to date involves:
Animal studies
In vitro (lab-based) models
Broader immune or antioxidant effects rather than collagen-specific outcomes
That said, mushrooms in general are rich in bioactive compounds and can be a beneficial addition to the diet.
To Supplement with Collagen or To Not Supplement with Collagen?
A review on nutrition and aging concluded that fruits and vegetables remain the safest and most reliable approach to supporting skin health.
Trends can be persuasive. Marketing can be convincing.
But the most evidence-supported strategy for maintaining healthy skin, joints, and bones remains:
A diet rich in antioxidant-packed fruits and vegetables
Adequate plant protein
Whole grains, beans, peas, nuts, and seeds
Stable blood sugar
Resistance training
Healthy lifestyle habits
Collagen supplements — whether animal-derived or plant-based supporters — may offer modest support.
But they don't replace foundational nutrition.
Animal-derived collagen products also raise ethical and sustainability considerations for some individuals, and sourcing quality varies widely. Vegan bioidentical collagen may eventually reach the market, but it too will require rigorous research to substantiate claims.
Vegan collagen-support supplements can be a reasonable adjunct if they contain meaningful ingredients and are third-party tested.
However, they should complement a whole-food, plant-forward diet — not serve as a shortcut around it.
If You’re Going to Supplement…
While a food-first approach remains foundational, some folks may still prefer the convenience of a supplement.
Below are four vegan collagen-support formulas currently on the market. These products do not contain collagen itself, but rather nutrients and compounds that may support your body’s natural collagen production.
I’ve reviewed their ingredient lists with a few questions in mind:
Do they contain meaningful amounts of collagen-supporting nutrients?
Do they avoid unnecessary fillers, artificial flavors, or sweeteners?
Do they mention third-party testing?
Some of these are affiliate links and none are not required for healthy collagen production. My goal is simply to help you make an informed choice if you decide supplementation makes sense for you.
1. Rae Vegan Collagen Boost (capsules or powder)
Ingredients
vitamin C, glycine, lysine, proline, inulin (prebiotic), bamboo
Pros
women-led
socially conscious (They donate 5% of all revenues to Girls Inc, the non-profit organization that inspires girls to be strong, smart and bold through direct service and advocacy.)
affordable
follow Good Manufacturing Practices
I don't see third-party testing on their website, however they state, "We test every batch of our products for microbes, heavy metals and gluten, and we perform periodic tests for pesticides and other contaminants, to confirm that every product meets our standards. Testing is performed by third-party, ISO-accredited laboratories."
Other
non-GMO, gluten-free, preservative-free
Cost
$12-15 for a one-month supply
2. Mary Ruth Collagen Boosting Gummies (chewable vegan gummies)
Ingredients
vitamin C, vitamin A, lysine, amla berry extract
Pros
family owned
non-GMO
chewable watermelon flavor
follows Good Manufacturing Practices
third-party tested
Cost
$25.95 for 1-3 month supply (comes in 90 count and 1-3 gummies are recommended a day). Use discount code Nicholedr10 for 10% off your purchase.
Other
non-GMO, gluten-free
3. Future Kind+ Vegan Collagen Booster (capsules)
Ingredients
vitamin A, vitamin C, vitamin E, folate (as folic acid), pantothenic acid (B vitamin), silica, biotin, zinc, glycine, lysine, proline, amla berry extract, resveratrol, grape seed extract, aloe vera, bioperine (compound from black pepper).
Pros
follows Good Manufacturing Practices
third-party tested
glass bottle
recycled packaging
carbon neutral company
Cost
$29.74 for one-month supply
4. Sunwarrior Protein Peptide Collagen Builder (powder)
Ingredients (all organic)
fermented pea protein, fermented brown rice peptides, sea buckthorn berry, tremella mushroom extract, kale, spinach, amla, hyaluronic acid, silica from bamboo, spirulina, biotin from holy basil, dutch cocoa, chocolate flavor, guar gum, sea salt, stevia, marine algae
Pros
organic
non-GMO verified
easy to blend into a smoothie
comes in four flavors: chocolate, vanilla, salted caramel, unflavored
4 grams of fiber per scoop
they use 100% post-consumer recycled milk cartons and are BPA-free, phthalate-free
follow Good Manufacturing Practices
Cost
$34.97 for 20 servings
Other
gluten-free
Coming up next to help you put it all into practice—Part Three: Collagen-Building Meal Plans!
If you missed it, read How to Build Collagen Naturally: Part One of a Three-Part Collagen Series
Note: Some of the product links above may contain affiliate links. I only support ethical, plant-based and vegan products I love. The support helps me continue to write and educate about plant-based eating. Please reach out with any questions. Thank you!
