Is Collagen Worth Your Money?

Collagen supplements are having a moment. Actually, they’ve been having a moment for a long time.

I just looked back, and the first article I wrote about collagen supplements was back in 2019.

Apparently, seven years later, we're all still one scoop of powder away from younger-looking skin, pain-free joints, and a body that doesn’t age.

If only, right? 😜

I came across a recent research review on collagen, and the results are a little more nuanced than the supplement companies would have you believe.

Here’s what you need to know.

Collagen for Skin, Joints, and Aging

There’s some evidence that collagen might help with skin hydration, joint pain, and possibly tendon and bone health.

But the benefits appear to be pretty modest, and the research has some limitations. We're talking small, short studies, sometimes funded by companies that sell collagen supplements, among other problems.

In other words, if you’re mixing expensive peptides into your drinks to avoid pain and look younger, you might be disappointed with the return on your investment.

What About Building Muscle?

That's where I'd 1,000,000% (that’s a million) save your money.

Collagen is a poor-quality protein for building muscle. It doesn't contain all nine essential amino acids and is particularly low in leucine, which plays an important role in stimulating muscle growth.

Does collagen protein still “count” toward your daily protein?

Absolutely.

But if you’re trying to get stronger and improve your body composition through supplementation, why use an expensive, subpar source of protein when better options are available?

Whey or a good-quality plant protein is a much better choice.

So, Should You Take Collagen?

As for the other potential benefits, maybe collagen helps a little.

Maybe not enough to notice.

The research still isn't strong enough for me to get excited about it.

Personally, I'd rather spend my time and money on the things we know work for longevity, strength, and body composition: hiring a coach, lifting weights, eating enough protein, and getting enough sleep.

I realize none of those things come in a pretty tub with a scoop, but here we are. 😜

Hope this helps!

Jonathan

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