What is collagen?

Collagen is a protein that naturally occurs in your body. It’s one of the main building blocks of your skin, joints, muscles, bones, and even blood vessels. You can think of it as the structural framework that holds everything together. As we age, our bodies produce less and less collagen, which is one of the reasons why skin becomes softer, joints feel stiffer, and hair and nails turn brittle.

What is bovine collagen?

Bovine collagen comes from the skin and connective tissue of cows. It mostly contains Type I and Type III collagen—the same types found in human skin, bones, and connective tissue. It’s processed into a fine powder that’s easy for the body to absorb, and you can mix it with water, coffee, or other drinks. It’s odorless and has a neutral taste.

What are the benefits of collagen (according to studies)?

Research shows that regularly taking collagen over a few weeks to a few months can improve certain physical aspects. For example, some studies show improved skin hydration and elasticity, especially in women over 40. There’s also evidence that it can reduce joint pain and stiffness, particularly in people with osteoarthritis. Other research points to improved muscle recovery after exercise, as well as a modest increase in muscle mass when combined with training. There’s even early research suggesting it may support bone mineral density, especially in postmenopausal women.

Important: Not everyone experiences the same results, and it takes time.

How much should you take per day?

Most clinical studies use between 5 and 10 grams per day. The ideal amount depends on your goal—people taking it for skin benefits usually stick to 5g, while those using it for muscle recovery or bone support might go closer to 10g. You can take it any time of day, but consistency matters more than timing.