Over the last handful of years, one of the more consistent products you’ve likely seen on the health food shelf and in the news cycle is collagen. From powders to liquids to capsules, collagen has emerged as a top trend in the health ranks. But what is collagen, exactly? And why are so many of us adding it to our morning coffee or mid-afternoon smoothie? Here are the top things for you to know about collagen and if it might be something helpful to add to your health routine ! (As with any change you are considering making to your diet, consult with your healthcare professional).
🔬 What is it? Collagen is a protein found in the body; in fact, it’s the most abundant protein within our physicality, making up about 30% of our total protein. It’s the protein that gives our bodies structural support, from our bones to the health of our skin and connective tissue. There are around twenty-eight types of collagen in the body, used by the body for specific uses, everything from the cornea of the eye to internal organs to layers of the skin. Melissa Mroz-Planells, D.C.N., R.D.N., explains, “Having adequate collagen levels helps maintain your muscles and joint cartilage, and helps your skin stay more elastic.” 1
🦵 Why do people supplement collagen in their diets? Throughout our younger years, up until our late 20s to early 30s, our bodies produce plenty of collagen on their own. But as we begin to age, our natural collagen production slows down. And when that process slows, we start to see more wrinkling in the skin, more joint issues, more fragile bones. By adding collagen to the diet, it will help make up for the gaps in collagen production.
🥤 How do people take collagen? The most popular route today is usually through collagen powder, usually unflavored and added to a morning cup of coffee or into a smoothie. The collagen is often sourced from bovine, poultry, and marine sources. Each type is associated with some of the known twenty-eight types of collagen, which, as we looked at above, have different roles in the body. You can also get collagen through your diet, in things like bone broth, fish and chicken, egg whites, and tougher cuts of meat like roast or brisket. It’s important to note that collagen is only available through animal sources; if you’re eating on a vegan or vegetarian lifestyle, you’ll want to focus on boosting your body’s ability to produce collagen, as you won’t be able to get direct collagen through plant sources. Eating things like soy, legumes, fruits, nuts, and seeds can help your body’s natural collagen-producing processes. 2 Of course, even those who are eating animal products to boost collagen in the body should also focus on foods that help the body’s natural collagen production as well.
🥩 How do you know it’s helping? There are a growing number of studies that show that collagen can help skin elasticity, joint health, and a range of other health factors. It should be noted that these studies generally show that these gains are modest and increase over time, meaning that simply throwing collagen powder in your coffee for a couple of weeks will likely not make that big a difference in the mirror. However, it does seem to create important signals to your body that increase skin, joint, and connective tissue health. 3 It’s thought that collagen helps build cellular health over time and with consistency. Studies have also shown that collagen supplementation reduces your biological age and can increase lifespan. 4
🦐 Are there risks or are there people who shouldn’t take collagen? While the risks seem minimal, you should talk with your care provider about adding collagen to your routine. If you’re a Member of Altrua HealthShare, you can easily connect with a medical professional through your HealthWallet app. (If you’re not yet a Member of Altrua HealthShare or have questions about your membership, contact a Member Services Representative at 1-888-244-3839). While collagen supplements are generally considered safe, there are those individuals who might experience a bit of digestive upset. If you have a shellfish allergy, it’s important to make sure you’re not using a collagen supplement that includes this kind of collagen. Additionally, it’s important to note that these types of supplements don’t have the same kinds of regulations as prescription medications, and quality can vary depending on the manufacturer. If you and your healthcare provider feel that collagen is a good choice for you, be sure to look for reputable brands that use the highest quality sources.
As researchers continue to unveil the important benefits of collagen supplementation, you might find it’s a simple way to help your own bone, skin, and tissue health, even if that means you simply focus more on adding additional healthy animal protein foods to your meals. Collagen is an important building block and communicator to our cells, and it’s one you can easily support through healthy eating and intention.
Then you will have healing for your body and strength for your bones.
Proverbs 3:8, NLT
1 https://www.prevention.com/food-nutrition/a70179490/high-collagen-foods/
2 https://www.goodrx.com/well-being/diet-nutrition/collagen-rich-foods?srsltid=AfmBOopgy5k13AdY2vZLSd6x7QGGgnrL66Fs6nNLSwocFX_GqFDTIE1i
3 https://dailycrunch.org/articles/2025-11-15-collagen-supplements-evidence
4 https://www.nature.com/articles/s41514-025-00280-7