Collagen 101: What It Is, Why It Matters & How to Take It

Collagen is often associated with glowing skin and joint health, but its benefits go far beyond that. It plays a critical role in the structure of our body, from skin and bones to arteries and gut health. If you're wondering whether collagen is worth taking—or how to maximize its benefits—this guide breaks it all down.

In This Guide, We’ll Cover:

✔ What collagen is and why it’s essential for skin, joints, bones, and overall health
✔ How collagen production declines with age (and what that means for you)
✔ The key benefits of collagen supplementation
✔ Different types of collagen and which one to take
✔ How much collagen to take daily for best results
✔ When and how to take collagen for maximum absorption
✔ Why collagen does NOT count toward your protein intake
✔ Common myths & facts about collagen supplements
✔ My top collagen supplement recommendations

By the end of this guide, you'll know exactly how to incorporate collagen into your routine, what to look for in a supplement, and why it’s worth it.

What Is Collagen?

Collagen is the most abundant protein in the human body, making up:
✔ 30% of total body protein
✔ 70% of skin
✔ 80% of bones
✔ A key component of arteries, organs, and the gut lining

Our body naturally produces collagen, but as we age, we lose it:
📌 By age 20, collagen production declines by about 1% per year.
📌 By age 75, we've lost up to 50% of our body's collagen.

This loss leads to wrinkles, joint pain, brittle hair and nails, weakened bones, and even compromised gut health—which is why supplementing with collagen can be so beneficial.

The Benefits of Collagen

✔ Supports Skin Elasticity & Hydration – Helps reduce wrinkles, fine lines, and dryness.
✔ Strengthens Hair & Nails – Reduces breakage and promotes growth.
✔ Improves Joint Health – Supports cartilage, reduces stiffness, and helps with recovery.
✔ Boosts Bone Density – Collagen makes up 80% of bones and helps prevent bone loss.
✔ Aids Gut Health – Supports the gut lining and may help reduce bloating and digestive issues.
✔ Promotes Heart Health – Strengthens arteries and supports cardiovascular function.
✔ Enhances Recovery & Performance – May help reduce exercise-related joint pain and speed up recovery.

💡 Collagen for Women & Menopause
Collagen is especially beneficial for women going through perimenopause and menopause. As estrogen declines, so does collagen production, leading to accelerated skin aging, bone loss, and joint discomfort. Supplementing with collagen can help slow these effects and support overall health during aging.

Types of Collagen: Which One Should You Take?

There are 28 types of collagen, but the three most important types in supplements are:

✔ Type I Collagen – Found in skin, bones, tendons, and ligaments (best for hair, skin, nails, and anti-aging).
✔ Type II Collagen – Found in cartilage (best for joint health and reducing pain/inflammation).
✔ Type III Collagen – Found in skin, muscles, and blood vessels (often combined with Type I for full-body support).

💡 Most collagen supplements contain Type I & III, while some joint-focused formulas contain Type II.

How Much Collagen Should You Take?

✔ 5-10g per day – Ideal for skin, hair, and joint support.
✔ 10-20g per day – May support deeper repair in bones, gut, and connective tissue.
✔ Higher doses (20g+) – May be used for injury recovery or intensive bone/joint support.

💡 For best absorption, take collagen with vitamin C, which helps stimulate collagen production in the body.

Does Collagen Count Toward Your Protein Intake?

No! While collagen is technically a protein, it does not contain all nine essential amino acids, making it an incomplete protein. That means it should not replace your protein powder or whole-food protein sources.

Collagen lacks the amino acid tryptophan, which is crucial for muscle growth, recovery, and overall protein synthesis. So, while collagen has unique benefits, you still need to prioritize complete protein sources like meat, eggs, dairy, and whey protein.

When & How to Take Collagen for Best Results

✔ Morning or Night? – Collagen can be taken any time of day, but taking it consistently is what matters most.
✔ With Coffee? – Yes! Collagen dissolves easily in coffee, tea, or smoothies without altering the taste.
✔ With Vitamin C? – Taking collagen with a vitamin C source (like lemon water, berries, or a supplement) enhances absorption.
✔ Post-Workout? – If taking collagen for joint or tendon health, it may be beneficial post-workout with protein to support recovery.

Common Myths & Facts About Collagen

🚫 Myth: Collagen supplements don’t work—your body just digests them.
✅ Fact: Collagen peptides are hydrolyzed, meaning they are broken down for easy absorption and utilization.

🚫 Myth: You can get enough collagen just by eating a high-protein diet.
✅ Fact: While protein helps, collagen production declines with age, making supplementation beneficial.

🚫 Myth: Bone broth is just as good as collagen supplements.
✅ Fact: Bone broth contains collagen, but in lower amounts than a supplement. It’s a great addition, but not a direct replacement.

Best Collagen Supplements: My Top Picks

Not all collagen supplements are created equal! Quality matters, and I always recommend choosing third-party tested, hydrolyzed collagen peptides for better absorption and real results. Here are my go-to picks:

✔ Vital Proteins Collagen Peptides – One of the most well-known and widely available brands. Great for daily use, dissolves easily, and includes Vitamin C for enhanced absorption.

✔ NutraBio Collagen Peptides – A clean, third-party tested option with a blend of five collagen types (I, II, III, V, and X), supporting skin, joints, bones, and recovery without any fillers or additives. Heads up: It does contain cod and egg, so if you have allergies, this may not be the best fit for you. Otherwise, it's a high-quality, effective option for collagen support.

✔ Codeage Multi Collagen Peptides + Organic Bone Broth – If you’re looking for the full spectrum of collagen types, this one delivers. Sourced from grass-fed beef, free-range chicken, wild-caught fish, and eggshell collagen, it provides Types I, II, III, V, and X—supporting skin, joints, bones, and connective tissue all in one. Bonus? 18 amino acids packed in for overall wellness. Unflavored, easy to mix, and packed with quality.

💡 How to Use It:

• Mix into coffee, smoothies, or oats for an easy protein boost.

• Take consistently—collagen isn’t an overnight fix! Daily use over time leads to the best results.

• Pair with Vitamin C (like citrus fruits) to enhance absorption and collagen synthesis.

The Bottom Line: Should You Take Collagen?

✔ If you want healthier skin, joints, hair, nails, and bones, collagen is a great daily supplement.
✔ It’s not a replacement for dietary protein—think of it as an add-on for specific benefits.
✔ Pair it with vitamin C for better absorption and results.
✔ Menopausal & aging individuals can benefit greatly, as collagen helps offset natural losses in skin and bone density.

If you’re looking to optimize recovery, support aging, and boost your overall health, collagen is one of the most research-backed and beneficial supplements to include in your daily routine.

Ready to Start?

If you’re interested in adding collagen to your daily routine, check out my recommended NutraBio Collagen Peptides and CTG Max for the best quality, absorption, and results.

➡️ Drop your collagen questions below! Have you noticed any benefits from taking collagen? Let’s talk!