Debunking Common Collagen Myths

Get the truth about collagen and what it can really do for you.

Collagen gets talked about everywhere - but have you wondered what’s fact and what’s fiction? It’s time to uncover the real story behind collagen, debunk common myths, and discover what science has to say.

It’s completely understandable to have questions - after all, collagen is a unique protein, and its role in the body is complex. Let’s debunk the most common collagen myths so you can feel confident choosing the right collagen supplement for your wellness goals.

Myth #1: All Collagen Supplements Are the Same

At first glance, most collagen powders seem identical—white, neutral-tasting, and labeled with the word “collagen.” It’s easy to assume they all deliver the same benefits. But here’s the truth: not all collagens are created equal.

What the Science Says

Collagen supplements vary in several important ways:

• Absorbability: The degree of processing (hydrolysis) impacts the size of the collagen peptides – smaller (hydrolyzed) peptides are more readily absorbed.
• Purity: Not all supplements follow the same quality or testing standards

 

Hydrolyzed collagen peptides, like those used in Vital Proteins collagen supplements, are broken down into smaller units the body can use. It’s similar to using scissors to cut something into smaller pieces - long peptides are cut into smaller pieces. Smaller peptides are more easily absorbed. Plus, the collagen is soluble (mixes well in water) and has a neutral taste. No wonder so many Canadians report enjoying adding collagen peptides to hot or cold drinks.

 

How This Helps You Choose

Selecting a hydrolyzed collagen supplement means choosing a product that’s more easily absorbed. Plus, you get reliable taste and texture. Look for supplement companies dedicated to high quality and testing standards. Vital Proteins products are manufactured and tested to fully comply with Health Canada’s rigorous natural health product standards, guaranteeing pure and high-quality ingredients in every batch.

 

Myth #2: Collagen Supplements Don’t Work

As collagen’s popularity skyrocketed, word spread about its health benefits and some conversations started exaggerating what it could accomplish. As such, some have been left feeling uncertain about what’s real and what’s hype. It’s important to know the facts – and we’re here to help you understand collagen.

What the Science Says

According to review of studies published in the scientific journal Nutrients in 2023, hydrolyzed collagen supplementation appears to increase the collagen production in the body. While collagen plays a role in skin health (hydration, elasticity), and a lack of it can lead to the appearance of fine lines, more research is needed to determine how hydrolyzed collagen peptide supplements may help the skin. However, strong scientific evidence shows hydrolyzed collagen peptides may support joint health, particularly with mobility and flexibility – great news for osteoarthritis sufferers.

How This Helps You Choose

When you know what collagen can truly support - and what it can’t - you can create a healthy routine built on confidence, not confusion.

 

Myth #3: You Can Get Enough Collagen from Food Alone

Foods like bone broth and chicken skin do contain collagen, so it seems logical that a balanced diet would supply everything your body needs. But is it enough collagen to meet your needs?

What the Science Says

Global health leaders, including the World Health Organization (WHO), recommend a balanced diet rich in fruits, vegetables, whole grains, legumes, nuts, and lean proteins to support long-term health and prevent chronic disease. Plus, eating whole foods can offer your body nutrients, such as vitamin C, zinc, and copper, which are important in maintaining healthy skin, hair, nails, and joints. If you’re aiming to get more collagen into your diet, keep in mind that collagen levels in collagen-rich foods vary widely - making them difficult to track.  Also, collagen-rich foods contain proteins that need to be broken down before your body is able to use them. Hydrolyzed collagen peptide supplements deliver consistent doses.

How This Helps You Choose

Your diet and collagen supplements can be partners: whole foods provide nutrients; collagen-rich foods offer protein; and supplements offer reliable, convenient collagen peptides.

 

Myth #4: Collagen Only Benefits Joints

Some collagen products are marketed as solutions to improve skin appearance or joint mobility. But what are the actual benefits of collagen?

What the Science Says

Collagen provides important amino acids your body uses to build collagen - the key protein that gives structure to bones, joints, tendons, ligaments, hair, nails, and cartilage. Research suggests collagen supplements may play a role in bone and joint health. However,  Health Canada currently approves only one official health claim for collagen peptides: helps reduce joint pain associated with osteoarthritis.

How This Helps You Choose

Not all collagen products are created equal - and not all claims are backed by science. In Canada, high-quality collagen supplements must follow Health Canada regulations, which means any health claim on the label must be truthful and supported by evidence. If you see collagen products promising exaggerated benefits, that’s a red flag – be sure to read the ingredients. The health benefit may be related to something added to the product - an ingredient other than collagen. For example, the science-backed combination of collagen and complementary ingredients (hyaluronic acid, biotin, and vitamin C) may help maintain healthy hair, nails and skin. 

 

Myth #5: Collagen Supplements Can Reverse Aging

Beauty seekers love a product that promises to “turn back time.” It would be so simple if only one nutrient could erase aging - but that’s not realistic. What is realistic? Understanding how your skin changes over time, and how nutrition and lifestyle might truly support its health.

What the Science Says

Collagen cannot reverse aging – aging is a complex process. However, collagen production declines with age: by the age of 80, researchers believed that collagen production has decreased by 75%.  Since collage plays a crucial role in structural integrity, tissue repair, and skin health, science suggests collagen may influence how well the body ages.

In the body, collagen is continuously being synthesized (creating new collagen proteins) and broken down (old or damaged proteins). As the body’s ability to produce collagen declines with age, changes in skin integrity and joint mobility occur. In human clinical studies, collagen peptide supplementation increases collagen synthesis (production) in the body. In fact, incorporating collagen and other nutrients into your routine, along with hydration, sleep, exercise, and reducing stress may all support the body as it ages, says science.

How This Helps You Choose

Aging is natural – and beautiful! Collagen isn’t a magic reset button, but it can be an ally.  Think of collagen as support for your body’s structures. Choose products with clear, honest labels and benefits backed by science - not hype. Invest in what works, not just what sounds good.

 

Myth #6: There Are Plant-Based Collagens

Many “vegan collagen” products are marketed online, which creates understandable confusion. But there are no plant-based sources of collagen.

What the Science Says

Collagen is a structural protein found mostly in hair, skin, nails, bones, and ligaments -so collagen comes mostly from animal sources, such as beef or fish. Products labeled “plant-based collagen”, or “vegan collagen” typically contain nutrients like vitamin C and amino acids that support your body’s own collagen production – but they do not contain collagen peptides.

How This Helps You Choose

Read labels carefully. A collagen boosting product will likely not contain collagen peptides – always check the ingredients listed. If you’re seeking collagen peptides, choose quality marine or bovine collagen supplements.

 

Myth #7: Heat Destroys Collagen Peptides

We’re taught that heat can “denature” proteins, so it’s natural to assume collagen might break down in hot drinks. But collagen is a strong, fibrous protein – it gives structure to bones - and can withstand very high temperatures.

What the Science Says

When exposed to heat, collagen, like all proteins, will eventually change its structure - a process called denaturation. Research using advanced tools looked to discover how much heat collagen can handle before it breaks down. The scientists discovered collagen would need to be heated to a minimum of 150°C to 220°C for any changes to its structure to occur. For everyday cooking or supplement use, these temperatures are far higher than what you’d encounter. Boiling water is only 100°C, so no changes would occur to collagen if added to foods (oatmeal, soups, baked foods) or hot drinks (tea, coffee, hot chocolate).

How This Helps You Choose

If you’re hoping to mix your collagen into your latte or blend it into warm recipes, know it’s built to keep up with your routine.

 

How to Choose a Collagen Supplement With Confidence

Now that you’ve cleared the myths, you’re ready to choose a collagen supplement with confidence.  Every scoop can offer your body nutrition that supports it from the inside out - particularly when made with quality hydrolyzed collagen peptides, like those found in Vital Proteins.

You know exactly what you’re getting when you choose a collagen brand that's transparent and backed by science. When the label is honest, and there’s lots of helpful science, you can feel good about every scoop.

 

More Collagen Wisdom Awaits at Vitalversity

If you’re ready to go deeper, Vital Proteins Canada offers Vitalversity - a free, feel-good resource hub designed to support your wellness journey. There, you’ll find expert-informed articles, creative collagen recipes, how-tos, and lifestyle tips to help you make the most of your collagen routine.

 

Ready to Try Something Delicious?

Discover the crave-worthy flavours of Vital Proteins - like chocolate or strawberry-lemonade. Choose our plastic reduced tubs for home or grab convenient sachets for life on the go – perfect for stirring into your coffee, latte, or favourite drink – anytime, anywhere.

 

References:

Absorption of food-derived peptides: mechanisms, influencing factors, and enhancement strategies. Food Res Intern 2024 Dec; 197(1): 115190.

Myths and media in oral collagen supplementation for the skin, nails, and hair: A review. J Cosmet Dermatol. 2022 Feb;21(2):438-443.

Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon. 2023 Mar 28;9(4):e14961

Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080

Nutritional and lifestyle management of the aging journey: A narrative review. Front Nutr. 2023 Jan 24;9:1087505.

Sleep and Healthy Aging: A Systematic Review and Path Forward. Clin Gerontol. 2024 May-Jun;47(3):367-379. 

Collagen and Aging: A Scientific Perspective. Research Trends in Medical Sciences, 2024 Dec; 177-194.

Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. Am J Pathol. 2006 Jun;168(6):1861-8

The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506.

Thermal denaturation studies of collagen by microthermal analysis and atomic force microscopy. Biophys J. 2011 Jul 6;101(1):228-36.