Collagen is a protein responsible for healthy joints and skin elasticity, or stretchiness. It’s in your bones, muscles, and blood, comprising three-quarters of your skin and a third of the protein in your body.

As you age, your existing collagen breaks down, and it gets harder for your body to produce more. As a result, many people turn to collagen powder or other types of collagen supplements, such as capsules, gummies, and liquids.

Your body contains many types of collagen. Scientists have identified a total of 29 varieties, including these 5 main types

Most collagen supplements contain types I, II, and III, which account for most of the collagen found in your body. They contain a digestible form of collagen called collagen peptides or hydrolyzed collagen.

Collagen capsules, liquids, and gummies contain the same active ingredients as collagen powder. But the dosages will vary depending on what form you use. Some people find it easier to add collagen powder to beverages or foods than to swallow several capsules.

Because it makes up so many critical parts of our bodies, collagen is not only beneficial but essential to maintaining good health. But scientists are still debating the benefits of collagen powder and other collagen supplements. While there’s reasonable evidence that they help maintain hydrated skin and relieve osteoarthritis pain, we need more studies into less well-understood benefits, such as lowering blood pressure and blood sugar levels.

Here are some commonly cited benefits of collagen supplements:

Stronger bones. As you age, your bones become less dense and more brittle, breaking more easily and taking longer to heal. Some research has found that taking daily collagen powder could help make your bones denser, slowing the aging process that makes them brittle and helping your body to produce new bone.

Skin elasticity and hydration. Collagen supplements have been shown to improve skin hydration and elasticity for older people. They might also help to lessen wrinkles.

Thicker hair. While more men go bald, many women also have hair loss or thinning as they age. In one study, a group of women with thinning hair saw significant increases in their hair’s quantity, scalp coverage, and thickness while taking daily collagen supplements.

Healthier nails. Some people’s nails break more easily than others, and don’t grow as fast. One study in a group of women showed faster nail growth and fewer broken or chipped nails after only 8 weeks of daily collagen supplements.

Reduced osteoarthritis pain. For people with knee osteoarthritis, collagen supplements might act as a mild pain reliever and improve joint function. It may take about 3-5 months of daily treatment before you see these improvements.

Increased muscle mass. One small study found that men who took collagen peptide supplements during a 12-week strength training program saw more increases in muscle mass and strength than those who didn’t.

Improved heart health. Collagen helps keep the shape of your arteries and blood vessels. When you lack collagen, your arteries may weaken. Fragile blood vessels increase the risk of atherosclerosis, which can lead to a heart attack or stroke. A small study done on healthy people found that collagen powder kept arteries healthier and helped reduce the risk of atherosclerosis. 

Keep in mind that after you take a collagen supplement, your digestive system breaks it down into amino acids. Your body then puts these amino acids together to form new proteins. They may not contain the same amino acids that were in the supplement you took. So, no matter what the label may say, you can’t target their benefits to certain areas like skin, hair, or joints.