What You Need to Know: Supplementing with Collagen Powder
Why Do People Supplement with Collagen Powder? Here’s What You Should Know
Collagen has become a buzzword in the health and wellness world—and for good reason. As the most abundant protein in the body, collagen plays a vital role in supporting our skin, joints, bones, and more. But as we age, our body’s natural collagen production begins to decline. Enter: collagen powder.
If you've ever wondered why so many people are adding a scoop of collagen peptides to their morning coffee or smoothie, here are the key reasons behind this popular supplement:
1. Support for Skin Health and Appearance
Collagen is a major component of your skin, helping maintain elasticity, hydration, and firmness. As collagen levels drop with age, skin may become drier and more prone to wrinkles. Some studies suggest that supplementing with collagen peptides may help improve skin elasticity, reduce wrinkles, and promote a more youthful appearance over time.
2. Joint Comfort and Mobility
Collagen is found in the cartilage that cushions your joints. As it declines, you may start to notice more stiffness or discomfort—especially with age or high-impact activity. Supplementing with collagen may help support joint health, reduce joint pain, and improve mobility, particularly for people with osteoarthritis or active lifestyles.
3. Stronger Hair and Nails
Collagen provides essential amino acids that your body uses to build keratin, the protein that makes up your hair and nails. Some studies have shown that people who take collagen regularly often report stronger, faster-growing nails and healthier hair.
4. Bone and Muscle Support
About 90% of your bone matrix is made of collagen, so maintaining healthy levels is key for bone strength and density—especially post-menopause. Collagen also plays a role in muscle mass, particularly when combined with resistance training. This makes it a popular supplement for aging adults looking to maintain strength and resilience.
5. Gut Health Benefits
Some people take collagen to support their gut lining, especially those with digestive issues like leaky gut or IBS. While more research is needed, the amino acids in collagen—like glycine and glutamine—are believed to help support intestinal health and integrity. It is important to note that collagen supplementation can cause bloating, gas and cramping in some people, so it’s recommended that you start to incorporate it into your daily routine slowly (ie. 1/4 scoop and build up to the full dose over a week)
6. Easy Protein Boost
Collagen powder is an easy way to add extra protein to your diet, especially if you have trouble getting enough from whole foods. While collagen isn't a complete protein, it still delivers important amino acids that can support overall health and recovery. It is important to note that collagen should not be used as your sole source for amino acids, as it does not contain the essential amino acid, tryptophan - critical for mood regulation.
Things to Keep in Mind:
Sourcing matters: Look for high-quality, third-party tested products—preferably hydrolyzed collagen peptides from grass-fed, pasture-raised, or wild-caught fish sources. Try to buy unflavoured and unsweetened options.
It's not a magic bullet: Collagen works best as part of a balanced lifestyle that includes good nutrition and hydration. Vitamin C and zinc are critical for the formation of collagen in the body.
It takes time: Most people need to supplement consistently for several weeks before noticing visible changes. It is likely that you’ll notice a change in the nails and skin first.
It mixes well: Unflavoured collagen peptides mix well into liquids (smoothies, coffee, tea, water) regardless of the temperature. It does not have a flavour nor a texture king it easy to incorporate into your meal planning.
The Bottom Line
Collagen powder is a practical way to support the structures that keep you looking, feeling, and moving your best. Whether you're focused on skin health, joint comfort, or simply aging well, it might be worth considering.
As always, check with your healthcare provider before starting any new supplement, especially if you have underlying health conditions or dietary restrictions.
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones. To work with Courtney, please contact us.