What Does Collagen Actually Do? And Do You Need to Take More of It?

Even though collagen is only found in meat and fish (the experts also cite bone broth as a good source of collagen), Hays explains that the body can use the building blocks found in plant-based proteins to produce collagen. As long as someone is eating high-quality proteins from any source, Dr. Erickson says their body will be able to make the collagen it needs on its own.

Besides focusing on getting enough protein, Hays and Dr. Erikson both say that vitamin C also plays a role in generating collagen.

“Vitamin C is part of the collagen matrix and a deficiency could lead to missing one of the key components the body needs to make collagen,” Hays says, adding that there are many good sources of the nutrient (including citrus foods, tomatoes, and bell peppers) and that the vast majority of people in the US get enough.

All three nutrition experts emphasized that there is no need to take a collagen supplement if someone is meeting their protein needs.

What about all the claims about collagen helping to reduce wrinkles, improve joint health, or anything else you may come across? Hays, Dr. Erikson, and Dr. Begdachne are all in agreement that upping the amount of protein you’re getting will have the same effects; if you’re getting enough protein, you don’t need to supplement with collagen.

“There are studies out there showing different benefits of supplementing with collagen, but if you really look at them they are all flawed,” Dr. Erikson says. “They are either funded by a supplement company or they don’t use good control [guidelines]. Often, the placebo in collagen supplement studies is nothing. But the placebo should be another protein.”

The bottom line? “There is no study showing that a collagen supplement is more beneficial than a high-quality diet,” Dr. Erikson says.

Still Want to Get a Collagen Supplement? Here’s What to Keep in Mind

If you’re still convinced that you need to stock up on collagen, there are a few tips the experts say to keep in mind. When shopping for collagen supplements or skin-care products, you will likely see the type of collagen referred to as marine or bovine. This, Dr. Begdache says, refers to how it was sourced.