Collagen, bone broth, etc are very trendy. Some of the benefit claims make sense (have evidence), and some don’t. In one sentence: collagen is good for your skin and joints, but it’s not a good source of protein for your muscles.
Here’s a bit more depth.
Skin: yes.
- Hydrolyzed collagen: It Improves hydration and elasticity in the dermis (the layer under the skin you see), but it does not change the texture of the epidermis (the outermost layer of skin). Effective dose is 2.5-10 grams per day.
- BioCell collagen: reduces the appearance of fine lines and wrinkles and increases skin elasticity. Effective dose 1 gram per day.
Joints: yes.
- Hydrolyzed collagen: Over time it eases osteoarthritis pain and symptoms – it reduces pain, stiffness and overall symptoms. It works slower than we would like. Effective dose is 10 grams per day of hydrolyzed collagen per day.
- Biocell: similar effects, but faster and with a smaller dose for just 2 grams per day.
Muscles: no.
- Collagen as a protein supplement has a score of 0 (on a scale of 0 to 100) for protein quality because it completely lacks the amino acid tryptophan, and is low in the amino acid leucine, so it will do nothing to contribute to your daily protein goal. In other words, it won’t help with recovery, strength or muscle growth.
- Protein is made of linked amino acids, and is only as useful as it’s weakest (smallest) link, so if it is completely missing one amino acid that protein source is very (completely) limited in usefulness for your muscles.
Fat loss: no.
- There’s no over the counter supplement that will, by itself, cause fat loss. The most effective supplement to help improve body composition (ratio of fat to muscle) is protein (other than collagen) because it provides protein for very few calories. Getting more protein and cutting your calories (especially while doing strength training) will improve your body composition.
- There are other things that help reduce hunger such as water, walking, fiber, and caffeine. There are also supplements you can take to help support your efforts to lose weight, such as a multi-vitamin, but, again, by itself the pill will not cause weight loss.
Bottom line: Collagen is good for your skin and your joints, but does nothing for your muscles. Depending on the type you are using, you don’t need that much. 1-2 grams per day for BioCell, and 2.5-10 grams per day for hydrolyzed. Use collagen as a supplement for you skin and joints, and use other protein supplements (whey, egg, plant) to help hit your protein goals.
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Coach Josef Brandenburg — ACE | NASM | Precision Nutrition | Training Peri and Menopausal Women | Pain-Free Performance Specialist Certification | Functional Kettlebell Training | 28 years coaching | Specializes in strength training for women over 40.
Josef Brandenburg, best selling author, is the co-owner and a coach at True 180 Personal Training, Charlotte’s most effective personal training studio for women since 2016. With decades of experience and multiple certifications, he shares his research with you!