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Is Collagen Too Good to be True?

December 13, 2024 5 min read

By Leah Kleinschrodt, MS, RD, LD

If you’ve spent any amount of time in the supplement aisle at the store in the last few years, you’ve probably noticed an increasing presence of collagen powders.

Perhaps one of their taglines speaks to you: promises to erase those wrinkles, heal your leaky gut, make your joints feel as smooth as butter (healthy fats like butter WILL help hydrate your joints, by the way!), resolve that nagging shoulder injury, extend your lifespan, and much more.

Maybe you’ve already even been adding it to your coffee every morning or to your post-workout smoothies in the hopes of addressing some of these issues.

But is this just another example of a trend that is “too good to be true”? Or could there be real evidence to these claims? Let’s find out!

What is Collagen?

In its simplest terms, collagen is a type of protein. In fact, collagen is the most abundant type of protein in our body, making up about 30% of our total body protein. Most of this protein is in the form of our connective and soft tissues, such as the cartilage in our joints, our ligaments and tendons, our fibrous bone structure, our digestive tract, and our largest organ, the skin.

Why is Collagen so Important?

Collagen is higher in a few particularly important amino acids, most notably glycine. Glycine is considered a “conditionally essential” amino acid. This means the body can actually make its own glycine but we cannot make ENOUGH to meet our basic daily metabolic needs; that’s where collagen comes in!

Collagen “unlocks” glycine, but what’s so great about this one little amino acid? As it turns out A LOT!

Glycine is important for building and maintaining cartilage, and therefore joint health. Studies show that collagen supplementation reduced activity-related joint pain. (1)
Glycine is essential for moisturized, elastic, healthy skin. (2,3)
Glycine improves digestive health by keeping the lining of our intestines strong and intact. (4)
Glycine has anti-aging effects by synthesizing glutathione, protecting against oxidative stress, and supporting liver detoxification. (5)
Glycine helps you when you’re ready to hit the hay as it’s been shown to improve sleep quality. (6)

Benefits of Collagen

Here are 6 reasons you might want to consider using a collagen supplement.

Joint Pain Relief

Collagen supports cartilage health, which cushions our joints. Studies have shown that collagen supplementation can significantly reduce activity-related joint pain and improve joint mobility (1). Some people even experience relief within a week of starting increased collagen intake.

Bone Health

Collagen is a key building block for bone structure, alongside calcium. In one study, postmenopausal women who took collagen experienced increased bone density compared to a placebo group (2). For those concerned about osteoporosis or fractures, collagen is a vital ally in strengthening bones.

Nail and Skin Health

Collagen supports skin elasticity and skin hydration, reducing the appearance of wrinkles and skin aging (3). Research also shows a reduction in cracked and brittle nails after consistent collagen use. The Verisol® collagen peptide found in Key Collagen has been specifically linked to these benefits, making it a go-to for anyone aiming to improve skin health and support nail growth (4).

Gut Health

Glycine from collagen helps maintain the integrity of the gut lining, promoting digestive health and addressing issues like leaky gut (2).

Tendon and Ligament Support

Collagen peptides like Tendoforte® are designed to improve flexibility, mobility, and recovery from tendon and ligament injuries. This is especially important for those with an active lifestyle or experiencing age-related stiffness (6).

Improved Sleep Quality

Glycine also enhances sleep quality by calming the nervous system and promoting deeper, more restorative sleep (4).

How to Get More Collagen

Eating Collagen Rich Foods

Tap into the collagen/glycine benefits by eating the best animal-based foods that contain the soft and connective tissues of the animal

Bone broth
Skin-on, bone-in poultry
Slow-cooked meats like pot roast or oxtail
Pork rinds and bacon

As always, the best quality and most nutrient-rich bones and meats are going to come from pasture-raised animals that have spent their lives in the sunshine and eating a species-appropriate diet. Healthy animals make the healthiest foods for us!.

Through Collagen Supplements

If you’re struggling to meet your collagen needs through food alone, you may be wondering if collagen supplements would be a useful tool to help bridge that gap.

It’s a bit more nuanced than a simple “yes or no,” and it bears repeating that we always recommend starting with the real-food sources of collagen listed above because you will get additional, complementary nutrients along with the collagen and glycine.

For example, a mug of bone broth will contain collagen and will also contain key minerals for our health such as magnesium, phosphorus, potassium, and copper.

A collagen powder will provide just that: collagen, without added nutrients. Taking collagen supplements, however, may be a more realistic way for some people to up their collagen and glycine intake and reap some of its benefits.

Most collagen powders are sourced from animal collagen sources like beef, chicken, fish, bone broth, and/or egg shells. These powders are typically odorless, tasteless, and can be mixed into hot or cold liquids.

High-quality collagen products will be processed at lower heats, and have no added binders, fillers, or potentially inflammatory ingredients (like corn or soy).

We recommend Key Collagen. Key Collagen contains four patented Bioactive Collagen Peptides; Fortigel®, Fortibone®, Tendoforte®, and Verisol®. These types of collagen peptides are designed to promote vibrant skin and nails while also supporting healthy joints, bones, ligaments, and tendons.

One scoop of Key Collagen provides 17.5g collagen.

How to Use Collagen Powder

Stir it into coffee or tea (add a splash of heavy cream for extra joint hydration).
Blend into smoothies.
Mix with yogurt or oatmeal.
As a bonus addition to some of your Nutritional Weight & Wellness favorite recipes (oatmeal almond balls, blueberry muffins, gluten-free pancakes, or protein smoothie)

For the best results, use collagen powder consistently for two to three months in order to fairly evaluate your personal results, whether for better digestion, healthier-looking skin, or a sounder night’s sleep!

Takeaway

Collagen isn’t just a trendy supplement—it’s a science-backed tool for better health. Whether you’re looking to reduce joint pain, strengthen bones, improve skin and nails, or support digestion, collagen offers a simple and effective way to address multiple health concerns.

Start your collagen journey today and enjoy the benefits of whole-body wellness!