Collagen: Myth vs. Reality

Collagen supplements for skin health, joint support, and anti-aging have taken over the wellness world. But do they actually work, or is it all hype? In our latest podcast episode, we break down the science behind collagen, what your body really needs, and how to choose a supplement that actually delivers results.

Let’s start with the buzz around collagen gummies. They’re everywhere, but here’s the truth: most contain very little actual collagen — sometimes less than what one host jokingly called “half a toenail’s worth.” If you want real results, focus on hydrolyzed collagen. This is the most absorbable form, meaning your body can actually use it. Non-hydrolyzed collagen often passes through your system without making much of a difference. And don’t forget vitamin C — it helps your body use collagen more effectively.

So how long until you see changes? While TikTok may promise glowing skin in 30 days, research shows it typically takes 8 to 12 weeks of daily use to notice real improvements in skin elasticity, hydration, and appearance. Many collagen studies are funded by supplement brands, so it’s smart to look at the science with a healthy dose of skepticism.

Here’s something surprising: one of the best collagen sources may not be a powder or pill at all. Chicken cartilage — especially from the breastbone — is packed with bioavailable collagen your body can absorb. This aligns with ancestral eating habits, where people consumed all parts of an animal, not just isolated ingredients.

After age 30, our bodies naturally lose about 1% of collagen production per year. Things like smoking, high sugar intake, poor diet, and sun exposure can speed up that decline. This is why collagen supplementation, paired with healthy habits, can be helpful for maintaining youthful skin and flexible joints.

The podcast also dives into some less obvious factors that affect collagen — like sleep and exercise timing. High-intensity workouts too close to bedtime can interfere with your sleep, which is crucial for your body’s repair processes, including collagen production.

We also explored heart rate variability (HRV) as a key health marker. A low HRV (20–40) suggests stress and poor recovery, while a higher HRV (80–120) signals better resilience. Supporting HRV with hydration, regular movement, good sleep, and possibly peptides can improve your body's ability to repair and regenerate — collagen included.

So If you're going to invest in collagen, look for hydrolyzed collagen in the right dose, ideally with vitamin C, and commit to consistent use over a few months. Just don’t forget the basics — sleep, hydration, movement, and food quality matter just as much. Collagen is not a miracle product, but with the right approach, it can be a helpful tool in your wellness routine.