Collagen is everywhere right now: in coffee creamers, gummies, face creams and shakes. Some of the claims are solid, and some get ahead of the research. Here's what collagen is, what the studies actually show, and how people take it.
What collagen is
Collagen is the most abundant protein in your body. It's the main structural protein in your skin, tendons, ligaments, cartilage and bones, a bit like the scaffolding that holds everything together.
Your body makes its own collagen, but it makes less of it as you get older. That's a big part of why skin loses some of its bounce over time.
Why "hydrolyzed" matters
Whole collagen is a large, tough molecule. Hydrolyzed collagen, often called collagen peptides, has been broken down into much smaller pieces, so it dissolves easily in water and is easier to digest.
It's rich in the amino acids glycine, proline and hydroxyproline, which are the building blocks your body uses for its own collagen.
What the research says
- Skin: this is where the evidence is strongest. A 2023 review of 26 randomized trials with more than 1,700 people found hydrolyzed collagen improved skin hydration and elasticity compared with placebo. The evidence for reducing wrinkles is weaker, and newer reviews say that claim isn't proven yet.
- Joints: reviews of trials in people with knee osteoarthritis generally find small-to-moderate improvements in joint comfort and function. The studies vary a lot in dose and length, so the size of the benefit isn't settled.
- Tendons and ligaments: in a 2017 study, people who took gelatin (a close relative of collagen peptides) with vitamin C an hour before a short bout of exercise showed roughly double the markers of collagen production. It's one small study, but it's why some athletes take collagen before training.
- Hair and nails: there's some early evidence for stronger nails, but the studies are small and few. We'd call this a maybe, not a promise.
Most studies run for 8 to 12 weeks, and reviews suggest that sticking with it matters more than taking a huge dose. Collagen works slowly, if it works for you, so it's a habit rather than a quick fix.
Who takes it
- People who care about their skin as they get older: the hydration and elasticity research is the strongest reason to try it.
- Active people: runners, lifters and anyone putting their joints and tendons through regular training.
- Anyone who wants an easy protein top-up: it's unflavored and disappears into coffee, water or a smoothie.
How to take it day to day
- Pick a daily moment: morning coffee, a glass of water or your post-workout shake. Consistency is what counts.
- Mix it well: collagen peptides dissolve in hot or cold drinks in a few seconds.
- Give it time: most studies look at results after 2 to 3 months of daily use.
The directions on our label are: add one level scoop to 8 to 10 oz of chilled water or your preferred drink, mix for about 5 seconds, and enjoy one a day.
Common questions
- Is collagen the same as protein powder? It is a protein, but not a complete one: it's missing the amino acid tryptophan. It's best seen as a top-up alongside a varied diet, not a replacement for a protein like whey.
- Can I put it in hot coffee? Yes. Collagen peptides dissolve easily in hot drinks.
- Is it vegetarian? No. Collagen comes from animals. Ours is from grass-fed bovine hide.
Where bare collagen fits
bare Collagen is grass-fed hydrolyzed collagen peptides from bovine hide, types I and III, unflavored. One ingredient, nothing else.
Each 20 g scoop gives you 20 g of collagen peptides, with 18 g of protein and 70 calories. There are 14 servings in a pouch (9.88 oz / 280 g).
It's gluten free, lactose free, corn free and made in the USA. It mixes into a bare Protein shake too.
Sources
- Pu SY, et al. "Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis." Nutrients, 2023.
- García-Coronado JM, et al. "Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials." International Orthopaedics, 2019.
- Shaw G, et al. "Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis." American Journal of Clinical Nutrition, 2017.
- Hexsel D, et al. "Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails." Journal of Cosmetic Dermatology, 2017.
This article is general information, not medical advice. If you're pregnant or nursing, under 18, or have a medical condition, talk to your doctor before using collagen or any supplement. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.