Collagen is one of the most abundant proteins in the body and a key building block for skin, bones, muscles, tendons, and ligaments. You can think of it as the "glue" that holds everything together, giving structure and strength to many of your tissues.
Collagen is made up of amino acids—primarily glycine, proline, and hydroxyproline. Your body produces it by combining these amino acids, which are derived from the food you eat, especially protein-rich foods like meat, fish, eggs, and dairy and vitamin C-rich foods like citrus fruits, bell peppers, and leafy greens.
However, as you age, your body's collagen production naturally starts to slow down, which is why some people turn to collagen supplements, like collagen peptides, to help replenish and support their collagen levels. In fact, as more people seek wellness, longevity, and beauty from the inside out, these pills and powders are becoming some of the most popular anti-aging products on the market.
Ross Kopelman, MD, a hair transplant surgeon at Kopelman Hair Restoration, tells Best Life that he is often asked about collagen supplements in his own practice.
“I recommend collagen supplements as part of a well-rounded regimen, rather than a standalone solution, and suggest choosing hydrolyzed collagen peptides for optimal absorption. Daily doses of two and a half to 10 grams are generally considered safe, but always consult a doctor before starting any new supplement,” he says.
Wondering how collagen supplements could help you? These are the eight biggest benefits of taking collagen peptides, according to doctors.
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1 | Collagen may give you a healthier scalp and hair.
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Kopelman often recommends collagen supplements to patients concerned about their hair and scalp health.
“Collagen is rich in amino acids, such as proline and glycine, which help support the production of keratin—the protein that forms hair. Improved scalp health creates a better environment for hair follicles to thrive, potentially reducing hair thinning or breakage,” he says.
Kopelman adds that collagen can also help strengthen hair, making it appear healthier and more attractive.
“By providing the necessary building blocks, collagen can improve hair strength and elasticity, making it less prone to damage. This is especially beneficial for patients with brittle or fragile hair caused by aging, environmental stressors, or styling damage,” he says.
2 | It may boost skin elasticity and hydration.
Shutterstock Your skin may also benefit from taking collagen supplements, experts say.
“As you age, you may have noticed that your skin may have become looser and less elastic. You may have more wrinkles and creases where your skin was once more smooth and supple,” says Amy Myers, MD, a renowned leader in functional medicine and gut health and a two-time New York Times bestselling author.
She explains that this happens because collagen protein is essential to skin, just as it is for hair and nails.
“Your natural collagen production decreases as you age. Consequently, increasing collagen intake can go a long way to make your skin appear more firm and smooth,” Myers notes.
3 | It protects against oxidative stress.
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Kopelman says that collagen supplements may also improve your cellular health by fighting cell-damaging free radicals.
“Collagen contains antioxidants that may help combat oxidative stress caused by free radicals, which can damage hair follicles. This is particularly important for patients experiencing premature thinning or hair loss due to environmental factors or aging,” he notes.
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4 | It may strengthen your nails.
ShutterstockCollagen helps promote keratin, which is essential to your hair, skin, and nail health.
“Many patients report improvements not only in their hair but also in their nails when taking collagen supplements regularly,” says Kopelman.
He adds that collagen supplements work best “when combined with a balanced diet, good hydration, and other treatments tailored to your specific needs.”
5 | Collagen may help repair leaky gut.
ShutterstockOne little-known benefit of collagen supplements is that they can help improve gut health.
“Nearly 80 percent of your immune system is in your gut,” Myers tells Best Life.
In fact, she says that collagen supplements may help reduce leaky gut syndrome, a theoretical condition (though not an official medical diagnosis) that some medical experts believe is linked with a range of gastrointestinal conditions.
“When your gut becomes leaky, toxins, food particles, and infections tear through your intestinal wall. Next, they enter your bloodstream, causing inflammation,” Myers says.
She continues, “When I see a patient with a leaky gut, I use supplementation to increase the production of collagen-produced amino acids. These little compounds literally ‘seal the leak’ in your intestinal lining. They also promote tissue growth and cellular health.”
6 | Collagen may support weight management.
iStockCollagen supplements may increase satiety and reduce hunger, making it easier to manage your weight.
But there’s another way these supplements contribute to healthy weight management, Myers says.
“Glycine forms muscle by converting glucose into energy. As a result, more lean muscle tissue gives your metabolism a natural boost,” the doctor adds. “This is because muscle burns more calories than fat. Essentially, collagen benefits your body by turning it into a fat-burning machine—even when you’re at rest!”
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7 | Collagen may benefit heart health.
iStockCollagen can also help your heart, blood vessels, and arteries maintain their shape, preventing them from weakening.
“Proline, found in collagen, can reduce the depositing of fat in your arteries and repair the tissues within them,” Myers says. “Arterial fat may play a role in high blood pressure and hardening of the arteries—two things we want to avoid.”8 | Collagen may support bone and joint health.
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Having low collagen levels can contribute to osteoporosis and low bone density. Adding collagen supplements to your routine could help you stave off these conditions.
“Adding collagen protein to your daily diet may support bone health by increasing bone mineral density,” says Myers.
“With age, and as your collagen production depletes, your joints can become stiff, swollen, and painful—even causing a lack of mobility. Collagen contains the amino acids glycine and proline, amino acids that can help to support joint mobility and a healthy inflammatory response,” she says.
