Everything You Need to Know About Collagen: Benefits, Sources, and How to Use It Daily
By H.S. Dhillon
Let’s talk about something that’s been getting a lot of attention lately — collagen. You’ve probably seen it in supplement stores, skincare products, or even blended into your favorite fitness influencer’s morning coffee. But what exactly is collagen? Why is everyone suddenly obsessed with it? And most importantly, should you be paying attention to it too?
As someone who’s constantly exploring ways to improve health, performance, and longevity (without overcomplicating life), I’ve been diving deep into the science of collagen — and today, I want to share what I’ve learned in the simplest way possible.
Let’s break it down.
What is Collagen, Really?
Collagen is the most abundant protein in your body. Think of it as the glue that holds everything together — your skin, joints, bones, muscles, ligaments, and even your gut lining.
It gives your skin elasticity, keeps your joints moving smoothly, and supports strong hair and nails. Without collagen, our bodies would literally fall apart. But here’s the catch…
As we age — starting as early as our mid-20s — our natural collagen production starts to decline. That’s why we get wrinkles, feel more joint pain, and start noticing hair thinning or brittle nails.
And this is exactly where supplementing with collagen might make a big difference.
Benefits of Collagen: More Than Just Skin-Deep
Most people associate collagen with youthful skin (which is true), but its benefits go far beyond just beauty.
1. Healthier Skin
Collagen improves skin elasticity and hydration, reducing fine lines and wrinkles. You may notice smoother, more vibrant skin after consistent use.
2. Stronger Joints and Bones
If your knees creak like an old door when you get up, collagen could help. It supports cartilage repair and may reduce joint pain and stiffness over time.
3. Hair and Nail Growth
Struggling with brittle nails or hair that just won’t grow? Collagen may help improve thickness, strength, and growth rate of your hair as well as nails.
4. Muscle Recovery and Growth
This is my personal favorite one. Some studies suggest that when combined with resistance training, collagen supplementation can help increase lean muscle mass. It’s not a replacement for protein like whey, but a great addition to further optimize muscle growth.
5. Gut Health Support
There’s also emerging evidence that collagen may support gut lining repair — useful for those with leaky gut or digestive issues.
Natural Sources of Collagen
Before we dive into supplements, let’s talk food.
Your body can produce collagen naturally if it has the right building blocks: amino acids (especially glycine, proline, and hydroxyproline), vitamin C, zinc, and copper.
Here’s where you can get them:
Collagen-Rich Foods:
- Bone Broth – Made by simmering animal bones for hours; packed with natural collagen.
- Chicken skin, fish skin, beef tendons – Not the usual go-to, but they’re collagen goldmines.
- Egg whites – Egg whites contains proline, one of the key amino acids.
Collagen-Boosting Nutrients:
- Vitamin C – Found in citrus fruits, bell peppers, berries.
- Zinc & Copper – Found in seeds, nuts, whole grains, and shellfish.
- Protein-Rich Foods – Since collagen is a protein, getting enough total protein matters.
But here’s the thing: we don’t eat tendons and bone marrow every day (at least most of us don’t). That’s why supplements can come in handy.
Collagen Supplements: Do They Work?
In a word: Yes — but only if you’re consistent and realistic.
Most good-quality collagen supplements are hydrolyzed (aka collagen peptides), meaning they’re broken down into smaller peptides your body can actually absorb. Studies show benefits for skin, joints, and muscle over 8–12 weeks of daily use.
Types of Collagen (Yes, There Are Several)
Let’s keep this simple:
- Type I – Skin, bones, tendons. Most common in supplements.
- Type II – Cartilage and joints. Great for joint health.
- Type III – Skin and organs. Often found alongside Type I.
Most collagen powders contain a mix of Type I & III (great for skin and hair), while joint formulas may include more Type II.
How to Use Collagen Daily (Without Overthinking It)
I like to keep things simple and sustainable. Here’s how I (and many others) use collagen:
Morning Routine:
Add 1–2 scoops of unflavored collagen peptides to your coffee, tea, or smoothie. It dissolves easily and won’t mess with the taste.
Meals:
Mix into oatmeal, yogurt, or soup. You won’t notice it’s there — but your joints and skin will an they will thank you for it in the long run.
Post-Workout:
Some people combine collagen with vitamin C post-workout to support recovery (vitamin C helps with collagen synthesis).
How Much Collagen Should You Take?
Collagen can be used anywhere from 2.5 to 10 grams per day, depending on the goal and reason you are using it for.
- For skin, hair, and nails: 2.5–5g/day
- For joint pain and recovery: 10g/day
- For athletic performance: Combine with strength training and aim for 10g/day
Any Side Effects?
Collagen is generally safe. A few people may notice:
- Mild digestive discomfort (especially if taken on an empty stomach)
- A weird taste if it’s not high quality (go with trusted brands)
If you have food allergies (especially to fish or eggs), check the label carefully. Always consult with your doctor before implementing any new supplement into your diet.
Final Thoughts: Should You Start Taking Collagen?
Here’s my honest take:
If you’re in your late 20s or older, noticing changes in your skin, joints, or recovery — collagen is worth a try. It’s not magic, but it’s one of the most low-effort, high-upside additions you can make to your daily health routine.
Just remember:
- Quality matters: Choose hydrolyzed collagen from grass-fed, wild-caught, or clean sources.
- Stay consistent: Real results take 8–12 weeks, not 3 days. Combine it with good nutrition, hydration, and strength training for the best impact.
At the end of the day, the goal isn’t to chase youth — it’s to feel good, move better, and live stronger for as long as possible.
And if a scoop of collagen in your coffee helps you do that? then it is worth the try.
Stay strong,
– H.S. Dhillon
