Should I take collagen?

Our read is that collagen contains precursors for collagen synthesis, signaling molecules, and peptides, and can be beneficial for immunity, gut health, and overall well-being.

However, experts note that collagen protein supplementation is unlikely to disproportionately increase connective tissue strength in exercising individuals, and its direct impact on skin collagen or elastin density is not definitively proven.

While some experts suggest co-ingesting collagen with vitamin C for benefits, others emphasize that consuming meat with connective tissue may render supplementation unnecessary.

Co-ingesting collagen with approximately 50mg of vitamin C appears to be beneficial. Plain collagen is preferable to collagen products with added ingredients like inulin. Bone broth is beneficial for feeling run down, gut health, or increasing collagen intake. Consuming a diet including various vegetables, legumes, plant protein, collagen peptides, extra virgin olive oil, berries, nuts, and seeds may support collagen synthesis.

• 01Paul Saladino claims collagen contains precursors for collagen synthesis, signaling molecules, and peptides.
• 02Bryan Johnson states his nutty pudding contains 40g of protein from blueprint protein and collagen peptides.
• 03Rhonda Patrick suggests co-ingesting collagen with approximately 50mg of vitamin C appears to be beneficial.
• 04David Sinclair hypothesizes a peptide in the OneSkin product affects the COL1A1 gene, which produces collagen.
• 05Paul Saladino claims collagen and colostrum supplements can improve immunity.
• 06Paul Saladino states plain collagen is preferable to collagen products with added ingredients like inulin.
• 07Paul Saladino claims bone broth is beneficial for feeling run down, gut health, or increasing collagen intake.
• 08Paul Saladino suggests red meat and dairy plus collagen are nutrient-rich foods vital for optimal health.
• 09Bryan Johnson's diet includes vegetables, legumes, plant protein, collagen peptides, extra virgin olive oil, berries, nuts, and seeds, which may support collagen synthesis.
• 10Rhonda Patrick notes supplemental hydrolyzed collagen powder may have effects on skin, joints, and bone.
• 11Andrew Huberman states systematic reviews show benefits of collagen for various skin outcomes.
• 12Rhonda Patrick indicates preclinical evidence suggests small peptides from collagen may act as signaling molecules.

Peter Attia and Rhonda Patrick (5x) state collagen protein supplementation is unlikely to disproportionately increase the strength of connective tissue in exercising individuals. Andrew Huberman (1x) claims there is no evidence that consuming food changes or supplements like collagen quantifiably increases skin collagen or elastin density. Paul Saladino (1x) does not take collagen supplements, as he obtains connective tissue from meat and heart with sinew. Andrew Huberman and Rhonda Patrick (2x) find the proposed mechanism that ingested collagen signals collagen repair in the skin to be unsubstantiated. Paul Saladino (4x) considers hoof and hide gelatin a low-quality, less bioavailable form of collagen. Rhonda Patrick (1x) notes collagen gummy chewables, even sugar-free, can cause significant blood glucose spikes. David Sinclair (1x) states collagen is broken down into amino acids in the stomach and does not retain its structure or function. Andrew Huberman (1x) considers collagen protein a low-quality protein source, not effective for building muscle. Paul Saladino (1x) suggests supplementing with collagen is likely unnecessary if eating meat with connective tissue. David Sinclair (1x) finds the evidence supporting the efficacy of collagen supplementation weak. Paul Saladino (1x) warns that experiencing gastrointestinal issues from consuming bone broth or collagen indicates a potential problem.

Current scientific evidence does not show increased connective tissue protein synthesis rates from collagen supplementation, even if not definitively proven for tendons, ligaments, bone, and cartilage. More convincing data on the direct impact of ingested collagen on skin collagen or elastin density, and its efficacy for muscle building, would alter the verdict.