Being a beauty editor can feel a bit like being a doctor sometimes. As soon as people hear what I do, the questions start flying: Should I take collagen? Which kind is best? Are the health benefits really that great? I imagine it’s similar to how a doctor might get shown various lumps, bumps, or rashes during casual conversation at a dinner party.

Occasionally, people ask about red light masks or retinol, but lately, most questions are about collagen—and for good reason. Collagen can help with everything from improving skin firmness to strengthening nails and supporting gut health. So if you’re also wondering whether you should take collagen, we’ve asked real professionals to answer your questions below.

What is collagen?

“Collagen is the most abundant protein in the human body,” says Hannah Alderson, a BANT-registered nutritionist, hormone specialist, and author of Everything I Know About Hormones: Six Steps to Optimal Health & Happiness. “But it’s not a ‘complete’ protein.” That means it doesn’t contain all nine essential amino acids that make up a protein cell. Still, it offers plenty of benefits.

How collagen works

“Collagen acts like scaffolding—giving structure, strength, and elasticity to skin, bones, tendons, ligaments, and connective tissues,” Alderson explains. “Think of it as the glue that holds everything together, from your complexion to your joints.” For those who love word origins, “collagen” actually comes from the Greek word for glue, kólla.

Are there different types of collagen?

Yes, there are different types of collagen in the body and in supplements. Over 28 types have been identified in the body, but we tend to focus on five main ones that appear in skin, nails, hair, bones, muscles, joints, and organs.

When it comes to supplements, there are a few types depending on dietary needs. Bovine and marine collagen are widely considered the most effective, but plant-based options are available too.

Bovine collagen

“Bovine collagen comes from cows and usually contains Type I and Type III collagen,” Alderson tells Vogue. “These types support skin, muscles, bones, and connective tissue.” Found in a cow’s connective tissue, bones, and hide, it works as a structural glue, just as it does in humans.

Marine collagen

“Marine collagen, on the other hand, comes from fish and is mainly Type I, making it especially good for skin health,” Alderson says. It’s often more bioavailable, meaning the body can absorb it more easily.

Plant-derived collagen

If you avoid animal products or prefer not to use animal-sourced collagen, there’s a vegan alternative made from amino acids and vitamin C. Typically sourced from mushrooms or algae, these supplements don’t contain actual collagen but provide nutrients that help your body produce its own.

What are the benefits of collagen?

Whether you choose marine or bovine collagen, the list of benefits is long. Just remember to opt for a hydrolyzed version, which is broken down into smaller pieces for better absorption. Studies show that hydrolyzed collagen significantly improves skin wrinkles compared to non-hydrolyzed forms.

1. Skin hydration
“Collagen can help with skin hydration, elasticity, and the appearance of fine lines,” says Alderson. However, it can only do so much to counteract lifestyle factors like alcohol consumption, smoking, sun exposure, and hydration levels, which also play a big role.

2. Improved bone density
Bones with high density…Bones that are rich in collagen are better at resisting cracks, breaks, and fractures—all crucial as you get older. A 2018 study involving post-menopausal women showed that specific collagen peptides can significantly boost bone mineral density. Other research has found that collagen may help increase bone density in individuals diagnosed with osteoporosis or osteopenia, conditions linked to bone density loss.

3. Healthier Nails
If brittle, peeling nails bother you, collagen might help restore their strength. “Collagen is the body’s most plentiful protein, acting as a foundation that keeps skin firm and elastic while promoting strong hair and nails,” explains Anna Lahey, founder of Vida Glow.

4. Gut Health Support
“Collagen may help maintain the gut lining’s integrity, though more studies are needed in this area,” notes Alderson. The gut lining is a selective barrier that regulates what enters the bloodstream from the digestive tract.
Nutrients, electrolytes, and water should pass through, while bacteria and toxins should not. If the gut lining weakens, it can become leaky, allowing harmful substances to enter the bloodstream and cause inflammation. Collagen supports the proper function of this protective layer.

5. Joint Relief and Flexibility
Collagen can ease stiff, painful joints, especially for active or older adults, says Alderson. But like all collagen benefits, consistency is key to seeing results.

Which Supplements Work Well with Collagen?
– Vitamin C, vital for collagen production
– Hyaluronic acid, which helps skin retain moisture
– Zinc, biotin, and antioxidants for extra skin and hair benefits

How Long Until You See Results?
Initial improvements in skin hydration and radiance may appear within three to four weeks, according to Lahey. “Clinical studies indicate more noticeable changes, like reduced wrinkles or firmer skin, usually occur after eight to 12 weeks of daily use.”
Many users also notice their nails growing faster and feeling stronger, with less hair breakage or shedding. These gradual changes add up to visible improvements over time.

Early Signs Collagen Is Working
– Skin feels more moisturized and flexible
– Fine lines look softer
– Nails grow quicker and are less brittle
– Reduced morning stiffness or joint pain
– Faster recovery after exercise and less muscle soreness

Are There Any Side Effects or Risks?
Collagen supplements are generally safe, with side effects being uncommon. “If they occur, mild issues like bloating or a full feeling might arise,” says Alderson. She advises those with allergies to fish, shellfish, or eggs to check the collagen source carefully.
If side effects happen, discontinue use until they subside, then decide whether to resume.

Choosing a Collagen Supplement
Alderson recommends looking for:
– Hydrolyzed collagen or collagen peptides for easier digestion
– Clear labeling of collagen type (I, II, or III)
– Minimal ingredients—no fillers, artificial sweeteners, or unnecessary additives
– Third-party testing for quality and purity
– Sustainably and ethically sourced products, especially marine or bovine
– Evidence-based dosage: around 2.5–10 grams daily for skin, 10–15 grams for joints

Curious about a beauty or wellness trend? Let us know! Email Vogue’s senior beauty & wellness editor at beauty@vogue.com.

Frequently Asked Questions
Of course Here is a list of helpful and naturalsounding FAQs about collagen supplements covering everything from the basics to more detailed advice

FAQs Thinking About Collagen Supplements Discover 5 Major Advantages

Beginner Definition Questions

1 What exactly is collagen
Collagen is the most abundant protein in your body It acts like the glue that holds everything together providing structure to your skin bones tendons ligaments and muscles

2 Why would I need to take a collagen supplement
As we age our bodys natural collagen production slows down Supplements can help replenish these levels supporting the health of your skin joints hair and nails from the inside out

3 What are the 5 major advantages of taking collagen
The five key benefits are
Healthier More Youthful Skin Improves skin elasticity and hydration which can reduce wrinkles and dryness
Joint Pain Relief Helps cushion and lubricate joints easing stiffness and discomfort
Stronger Hair Nails Promotes thicker hair growth and stronger less brittle nails
Gut Health Support Can help repair the gut lining which is beneficial for digestion
Bone Strength Helps maintain bone density which is crucial for longterm skeletal health

Usage Practical Tips

4 Whats the best way to take collagen
The most popular and effective way is collagen peptides in powder form Its flavorless and dissolves easily in both hot and cold liquids like coffee smoothies or soup

5 When is the best time to take collagen
You can take it any time Many people prefer taking it in the morning with their coffee or breakfast or postworkout in a smoothie to aid muscle recovery Consistency is more important than the specific time of day

6 How long does it take to see results from collagen
While some people notice minor changes like improved skin hydration within a few weeks most significant resultslike reduced joint pain or visibly smoother skintypically take 2 to 3 months of consistent daily use

Advanced Detailed Questions

7 Whats the difference between collagen peptides and other types
Collagen Peptides are broken down into smaller easily absorbed