Does Collagen Actually Work? What Your Body Really Uses (and What It Doesn’t)

Earlier this month, I attended Expo West. This is probably the largest food show in the United States and takes place every year in March in Anaheim. I really enjoy going because I get a sense of food and beverage trends. It’s interesting to see where the industry thinks consumers are going and what they’re interested in. Plus, it’s a great excuse to get out of Minnesota when there’s still snow on the ground!

Three years ago, it was all about hemp and CBD. And protein. Last year, it was all about mushrooms and adaptogens. And protein. This year, it was all about protein. And functional beverages. 

In case you didn’t know, drinking plain water is SO yesterday! If your water isn’t also supplying you with adaptogens, CBD and protein, you’re wasting your time! But not just any protein. Collagen.

As you might surmise, I look at all of this with plenty of skepticism. Chasing the latest influencer-driven fad might be the pre-occupation of the food industry, but it doesn’t actually help us build better health. The continued obsession with protein is probably the clearest proof that when it comes to nutrition we have lost our collective minds.

Eat food. Not too much. Mostly plants. When will we learn?

Probably not for a while. The promises of the latest diet and/or longevity hacks are just too enticing!

So What Exactly Is Collagen?

Collagen is the "glue" of the human body. It is a primary building block for our skin, muscles, bones, and connective tissues. While our bodies produce it naturally, that production can start to dip in our 20s. And if production is slowing down, it seems logical to try and supplement our way to higher levels – and therefore glowing skin, and shiny hair, and ache-less joints!

To fill that gap, manufacturers extract collagen from the leftovers of the meat industry—specifically the bones, skins, and hides of cows, pigs, and fish. It is then processed into "collagen peptides" which are easy to dissolve in beverages, and can give protein bars a desirable, fluffy texture at a lower cost than whey.

A "Zero" on the Protein Scale

Many people reach for collagen-heavy snacks and beverages to "beef up" their protein intake. I have many patients who dutifully add a scoop of collagen powder to their morning coffee. However, from a nutritional standpoint, collagen is an incomplete player.

Nutrition scientists use a specific scoring system to rate protein quality based on how well its amino acids match human needs. Eggs have a perfect score for protein quality.  Collagen gets a 0.  

Why? Because collagen lacks tryptophan—an essential amino acid needed to repair muscle. This means collagen isn't particularly useful for meeting your daily protein requirements. In fact, the grams of protein derived from collagen aren't even allowed to count toward the "Percent Daily Value" for protein on nutrition labels.

Can It Actually Fix Your Skin and Joints?

Just as eating more protein doesn’t result in a more muscular body (if it did, we’d all look like bodybuilders if we wanted to), consuming collagen doesn’t help us replace our age-related collagen loss. Contrary to what supplement, food or beverage companies want you to think, adding collagen to your diet can’t smooth out wrinkles or ease arthritic pain.

You see, we don’t absorb collagen! We break down collagen into separate amino acids and absorb those. And we have little control over where our body puts those amino acids. You have to have a stimulus to put a nutrient where it’s needed.  For muscle building, it’s not enough to eat protein. You have to exercise so that your muscles demand protein. And it’s not enough just to eat collagen. As you age, your skin is not sending out a call for more collagen – it’s sending out a call for less. You can’t just pack a nutrient in where it’s not wanted.

As for arthritis pain, the other claim often made by collagen supplement products, there’s no evidence that collagen in a pill, food or beverage can help regrow cartilage and ease joint pain. Orthopedic surgeons are super busy for a reason.

Better Ways to Go

If you’re looking to boost protein intake (remember – most of us already get plenty!) and keep your skin resilient, eat food, not too much, mostly plants. Instead of a $5 collagen water get your protein from beans and legumes, Greek yogurt, beans, chicken, and eggs which all provide the complete amino acid profiles your body actually needs. And to protect and preserve the collagen you already have, stop smoking, eat a whole food plant centric diet, avoid ADDED sugars (extra sugars can interact with collagen and make it less elastic) and wear sunscreen.

The Bottom Line

Collagen supplements are a pretty expensive way to get low-quality protein. You are much better off getting protein through a whole food diet - including Step One Foods. If you do that, you don't even have to count the grams!  Optimal protein intake will take care of itself.  And when it comes to hydration and beverages, contrary to what you’re being told - and sold - plain old water is probably all you need.