Here’s Everything You Need to Know About Collagen Powder

You’ve seen it offered as an add-on to your morning lattes at your coffee spot, it’s invaded your local Vitamin Shoppes, and it’s interloping across our nation’s protein bars. That’s right: collagen, the most abundant form of protein in our bodies, is now purportedly the closest thing to the Fountain of Youth (according to collagen powder marketers).

The basic premise of these supplements is that, instead of relying on our bodies’ natural collagen production, we should be ingesting scoops of animal-derived, powdered collagen on the reg to keep our skin supple, our nails strong, our locks luscious, and our joints nimble and spry. And it is true that our bodies’ collagen supply naturally decreases as we age. But does the scientific community agree? Not everyone is on board … just yet.

We did a deep dive to find out if there is truth to any of these claims and if you should start adding collagen to your morning drink anytime soon.

At the risk of this sounding like a high school biology teacher, collagen makes up about a quarter of the protein in our bodies and its main function is structural. Each collagen molecule takes the form of a triple helix made up of a repeated sequence of three amino acids. Collagen literally holds our bodies together by strengthening tendons, connecting soft tissues to the skeleton, and supporting our organs and skin elasticity. It is also a critical building block that makes up our bones, teeth, hair skin, and nails. When the triple helix structure is heated (or, in fancy-scientific language, “hydrolyzed”) it unwinds and forms smaller molecules, which are easier for your body to absorb. (Source: PDB-101)

Collagen is the main structural protein in all animals (not just humans!) where it resides in tissues, bones, tendons, ligaments, cartilage, and skin. Some foods that are naturally high in collagen include bone broth, egg yolks, chicken, and salmon skin.

The collagen powder found in nutritional supplements is made from animal tissues including (brace yourselves) the skin and bones of cattle and pigs, fish scales, and egg shells. When processed, the proteins are turned into gelatin which is then broken down even further to form powder that ends up in those plastic vitamin tubs, single-serve pouches, protein bars, and capsules.

According to collagen powder brands, these supplements can offer hair, skin, nail, muscle, bone, and joint support. Some argue that collagen powder can improve sleep, boost gut health, and control your weight. It is believed that eating foods that are rich in vitamin C along with collagen powder supplements will boost collagen production.

Most brands (Ancient Nutrition, Bulletproof, Vital Proteins, and Primal Kitchen) instruct using collagen powder in place of protein powder and dissolving it into hot or cold liquids. This is where the science is trying to catch up to the marketing claims. When you ingest collagen supplements, you are not directly adding collagen back to a depleted supply. There is no way to direct collagen supplements to areas which are lacking. You are simply consuming the building blocks (amino acid peptides) in hopes that they are absorbed by your bloodstream.

There is no definite scientific consensus in the community as to whether or not collagen powder lives up to its purported claims, but some are hopeful. Here’s what Marisa Moore, a registered dietitian in Atlanta, GA, has to say: “While we need more evidence to make recommendations, there’s promising research that collagen supplementation may help improve joint health and possibly boost skin hydration and elasticity. Collagen is available in pill and powder form, the latter of which can be added to foods like chia seed pudding, smoothies, or coffee.” Key words include “may” and “possibly.”

The power of collagen’s claims were so enticing that U.S. consumers spent an estimated $122 million on collagen products last year — 30% more than 2017, according to data from Nutrition Business Journal. Take note, these purchasing patterns have emerged even before the concrete evidence of collagen powder’s benefits have.

If you are considering adding this supplement to your diet casually, perhaps as a way to get more protein, don’t let us stop you! Just note that collagen powder is rather pricey compared to normal protein powders on the market. Alternatively, if you are planning to self-treat a particular collagen-related ailment with supplements … don’t. Talk to your doctor about actual courses of treatment.

FYI: If it was not already made clear, collagen powder is not vegan. (If your collagen powder claims that its contents are plant-based, it is not actually collagen. It is just an amino acid, vitamin, mineral cocktail.) So vegans, collagen powder is not for you.

To get your hands on some collagen supplements, your best bet is Amazon. All four of the brands pictured above, including Vital Proteins, Ancient Nutrition, Primal Kitchen, and Bulletproof, are all available on the online retailer. You can even buy a version at Trader Joe’s! (Who knew?) Now go forth, and collagen powder if you so choose!