The Pros and Cons of Taking Collagen: Is It Worth Adding to Your Routine?

Discover the key pros and cons of collagen supplements, from potential skin and joint benefits to the limitations and side effects, to help you decide if collagen is right for you.

Collagen supplements have become one of the most talked-about wellness trends in recent years. From powders stirred into morning coffee to fruity gummies and capsules, they’re everywhere. 

But are they genuinely beneficial, or are we simply buying into clever marketing?

Here’s a balanced look at the potential advantages and drawbacks, so you can decide whether collagen deserves a place in your daily routine.

What Is Collagen?

Collagen is the most abundant protein in the human body. It gives structure to skin, hair, nails, bones, joints, and connective tissues. 

Naturally produced collagen declines with age, which is one reason skin loses elasticity and joints become stiffer.

Supplements generally contain hydrolysed collagen, broken down into smaller peptides that are easier to absorb.

The Pros of Taking Collagen

1. May Improve Skin Elasticity and Hydration

Some studies suggest collagen peptides can help reduce fine lines, improve skin moisture, and support elasticity. Many people take collagen specifically for a more youthful appearance.

2. Supports Joint Health

Collagen plays a key role in cartilage strength. Supplements may help reduce joint discomfort, particularly for those with osteoarthritis or who take part in high-impact sports.

3. Can Promote Stronger Hair and Nails

Anecdotally, many users report fewer nail breakages and improved hair thickness after consistent use.

4. Potential Benefits for Gut Health

Collagen contains amino acids such as glycine, which may support the gut lining. While evidence is still emerging, it’s a popular choice for those focusing on digestive wellness.

5. Easy to Add to Everyday Foods

Unflavoured collagen can be mixed into tea, coffee, porridge, yoghurt, smoothies, or soups without altering the taste. It’s one of the simplest supplements to take regularly.

The Cons of Taking Collagen

1. Evidence Is Still Developing

While studies are promising, collagen research is not yet comprehensive. Many claims come from small or industry-funded studies, so results should be viewed with caution.

2. Not Suitable for Vegans

Collagen supplements are derived from animal sources such as bovine (cow), marine (fish), or porcine (pig) collagen. Vegan “collagen boosters” exist, but these do not contain actual collagen.

3. Quality Can Vary Widely

Not all collagen is created equal. Poor-quality products may contain fillers, flavourings, or lower collagen concentrations. Marine collagen is often considered the most bioavailable, but it also tends to be more expensive.

4. Possible Digestive Upset

Some people experience bloating, stomach discomfort, or a feeling of heaviness when taking collagen — especially when starting or when using large doses.

5. It’s Not a Quick Fix

Collagen takes time. Most people need to use it consistently for six to twelve weeks before noticing visible benefits. It’s not a fast-acting beauty or joint remedy.

Should You Try Collagen?

Collagen can be a helpful supplement, particularly if you’re looking to support healthy skin, joints, or nails. However, it isn’t a miracle cure, and expectations should be realistic. 

As with all supplements, it’s sensible to choose a reputable brand, check the ingredients, and consider speaking with a healthcare professional if you have allergies, medical conditions, or concerns.

For many, collagen becomes a small daily habit that delivers subtle yet worthwhile improvements. For others, it may simply not make enough of a difference to justify the cost.