Collagen Mythbusters: 7 Things You’ve Been Told About Collagen That Aren’t Actually True

If you’ve spent any amount of time on TikTok, in the beauty aisle, or chatting with your group text about why everyone’s knees suddenly sound like bubble wrap after 30… you’ve probably heard a lot about collagen.

Some of it is helpful.
Some of it is confusing.
And some of it? Well… let’s just say the internet has entered the chat with confidence, not accuracy.

So today we’re busting the most common collagen myths, with real talk, real science, and zero judgment. Whether you take collagen daily or are just trying to understand why it’s in everything from protein bars to your best friend’s morning iced coffee, we’ve got you.

Short answer? Absolutely not.

Long answer? Collagen comes in different types, sources, and forms, and your body uses each one a little differently.

There are at least 28 known types of collagen, but most supplements use Types I, II, and III, because they’re the most abundant in the body and the best-studied.

• Type I: Skin, hair, nails

• Type II: Joints + cartilage

• Type III: Skin + connective tissue

Then there’s the form factor. When you see collagen peptides or hydrolyzed collagen, that means the long collagen strands have been broken down into smaller pieces that your body can actually absorb. These are what research typically focuses on.

A 2023 systematic review found that collagen peptide supplementation can support skin elasticity and hydration. (1) Another study noted benefits for joint comfort. (2) No study has ever said “Yep, all collagen is basically identical.” Because it isn’t.

Bottom line: Collagen varies based on type, source, and quality, and peptides are the form most supported by research.

We love instant gratification. But collagen doesn’t work like a face filter.

The science shows that collagen benefits come from consistent supplementation over time, not overnight magic. Most research observes effects around:

• 8–12 weeks for skin elasticity + hydration improvements (1)

• 12–24 weeks for joint support (2)

• 8–12 weeks for nail strength (3)

This timeline makes sense when you think about it: collagen supports tissues that renew slowly, like skin and cartilage. You're essentially helping your body rebuild a little more efficiently, and biological construction projects take… well, time.

Bottom line: Collagen is a long game, not a one-and-done.

Here’s the thing: people usually say this after buying one tub, stirring it into four lattes, forgetting about it during a busy week, and then deciding it “did nothing.”

But multiple randomized controlled trials disagree.

Research suggests collagen peptides can support:

• Skin elasticity + hydration (1)

• Nail growth + strength (3)

• Joint comfort + function (2)

• Post-exercise recovery (4)

Now, and this is important, collagen is not a miracle molecule. It won’t smooth every fine line, cure every knee crunch, or replace good sleep, hydration, or nutrition. But does it work when used consistently and paired with realistic expectations? According to science: yes.

Bottom line: It works, just not like a magic wand.

Listen, we love a good serum moment. But topical collagen isn’t the same thing as ingestible collagen.

Why? Because collagen molecules are huge, too large to penetrate the skin barrier. (5) When you apply topical collagen, it mostly sits on top of the skin, acting as a nice moisturizer but not boosting collagen production in deeper layers.

Ingestible collagen peptides, on the other hand, are broken down and absorbed through the digestive system. Studies show these peptides can accumulate in skin tissue and support collagen synthesis from within. (6)

Think of it like watering a plant: topical collagen is misting the leaves. Collagen peptides are watering the roots.

Bottom line: Creams are great, but they can’t do the same thing as oral collagen peptides.

This myth usually comes with a doom-and-gloom tone like, “Your stomach just breaks it down into amino acids, so it’s pointless.”

But here’s what research shows:
When collagen is hydrolyzed into peptides, those peptides can be absorbed and make their way into the bloodstream. Some appear in the skin within hours. (6) Others stimulate fibroblasts, the cells that actually produce collagen, to ramp up production.

Yes, your body breaks collagen down during digestion. But that doesn’t mean nothing happens. It means the peptides and amino acids go on to support the exact processes we want them to.

Bottom line: Collagen peptides are designed for absorption and have clinical evidence behind them.

We all know that friend who takes collagen once and suddenly looks like she’s been sleeping 10 hours a night since 2008. And we all know the friend who takes it for months and goes, “I think my nails are stronger?”

This is normal.

Collagen results vary based on:

• Genetics

• Diet

• Stress

• Gut health

• Age

• Lifestyle

• Dosage + consistency

Some people see wins quickly (hello, nail growth). Others need more time (joint improvements tend to take longer). Your body has its own priorities, and sometimes it’s dealing with stress, inflammation, postpartum depletion, disrupted sleep, or nutritional gaps.

Bottom line: Collagen works, but results show up differently for everyone.

We love whole-food nutrition. But getting therapeutic collagen levels from diet alone is ambitious!

To match most study dosages, you’d need to regularly consume large amounts of slow-cooked bones, skin-on cuts, or homemade bone broth with enough gelatin concentration to stand up like Jell-O. And while that sounds cozy in theory, most of us are juggling toddlers, deadlines, and reheating our coffee three times.

Collagen-rich foods are great, but supplements offer consistent, measurable dosing, which is what clinical research uses. This is where She’s Glowing™ Daily Collagen & Fiber Powder comes in!

Bottom line: Food sources help, but supplementation delivers the levels shown in studies.

Collagen doesn’t replace your skincare routine, your water bottle, your sleep, or your vitamin-rich meals. But it can support your body in meaningful, research-backed ways, especially when life feels like a marathon of “I’ll get to that eventually.”

So if you enjoy adding collagen to your smoothie, latte, or water bottle, keep doing it. If you’re curious to try it, this is your judgment-free invitation. And if you’re not into it? Totally okay, your body is still incredible.

You’re doing your best. And that counts.

1. Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080.

2. Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. 2023 Mar 8;15(6):1332.

3. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017 Dec;16(4):520-526.

4. Bischof K, Stafilidis S, Bundschuh L, Oesser S, Baca A, König D. Influence of specific collagen peptides and 12-week concurrent training on recovery-related biomechanical characteristics following exercise-induced muscle damage-A randomized controlled trial. Front Nutr. 2023 Nov 16;10:1266056.

5. Jadach B, Mielcarek Z, Osmałek T. Use of Collagen in Cosmetic Products. Curr Issues Mol Biol. 2024 Mar 4;46(3):2043-2070.

6. Proksch E, et al. “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology.” Skin Pharmacology and Physiology, 2014.