Why You Don’t Need a Collagen Supplement

Collagen is a structural protein that’s crucial for healthy connective tissue—and that your body produces all on its own.

4 MIN READ — 04/09/2025

Collagen powders are among the most popular supplements, especially among beauty and sports fans. But do you really need to take collagen in powdered or capsule form? The answer is no. The human body can produce collagen on its own—as long as it gets the right building blocks. Here, we explain what collagen is, why it’s important, and what your body needs to produce it.

What Is Collagen?

Collagen is a protein—specifically a type of structural protein that’s highly abundant in the human body. Around a quarter of all the proteins in your body belong to this group. Like other proteins, collagen is made up of amino acids—mainly glycine, proline, and lysine.

Collagen plays a fundamental role in maintaining the structure of your skin, but it’s also crucial for other parts of the body, including:

Why Do You Need Collagen?

Collagen acts as the framework for cells, providing structure and support throughout the body. It’s especially beneficial for the skin. Without collagen, your skin would lose its firmness and elasticity, and collagen also plays a key role in skin renewal, helping remove old skin cells to make way for new ones.

What else does this protein do? It’s found in the cartilage that protects your joints—this rubbery tissue requires a steady supply of collagen to maintain itself. Collagen also supports bone health, providing the flexibility and strength that bones need to stay healthy. This is why collagen is not only popular among beauty enthusiasts but also with athletes.

How Does the Body Produce Collagen?

Unlike vitamins and minerals, collagen isn’t an essential substance—your body can produce it as long as it has the necessary building blocks. However, collagen production begins to decrease by the time you hit your 30s, which is a key factor in the ageing of your skin.

These are the nutrients your body needs to produce collagen:

  • When you consume protein, it’s broken down into amino acids during digestion, which serve as key building blocks for collagen.
  • Collagen is mainly composed of the amino acids glycine, proline, and lysine, which you get from high-quality protein sources in your diet.
  • Vitamin C is essential for converting proline and lysine into the collagen components hydroxyproline and hydroxylysine.
  • Zinc, copper, and manganese are vital co-factors for the enzymes involved in collagen production.

How Can You Support Collagen Production?

To support your body’s collagen production, focus on two key areas:

  1. Adequate Protein Intake
    Depending on your age, health, and goals, the German Nutrition Society recommends 0.8g of protein per kg of body weight daily. Studies show that slightly higher intake—around 1 to 2g per kg—can have even greater benefits.
  2. Micronutrients for Collagen Production
    A healthy, balanced diet ensures that all the nutrients needed for collagen production are available. Vitamin C is particularly important. Consuming foods rich in vitamin C will naturally support collagen production.

Foods high in vitamin C include:

  • Blackcurrants
  • Parsley
  • Rose hips
  • Bell peppers
  • Kale
  • Fennel
  • Citrus fruits

Additionally, co-factors such as zinc, copper, and manganese are essential for collagen production.

Which Foods Contain Collagen?

Collagen is primarily found in the bones, skin, and muscles of both humans and animals. Therefore, it makes sense that collagen-rich foods are largely animal-based. Some examples of collagen sources include:

  • Chicken skin
  • Fish skin
  • Bone broth

But: The Body Doesn’t Absorb Collagen Directly

Not all collagen is created equal. When you eat foods like oysters, your digestive system breaks down the collagen into its amino acid components: glycine, proline, and lysine. The same goes for collagen powders and supplements. Here, too, collagen is broken down into amino acids in the digestive system. Whether your body uses these amino acids to make collagen depends on several factors—such as whether it has enough co-factors like vitamin C, zinc, manganese, and copper. If your body lacks enough protein, these amino acids will be used for more pressing needs (like supporting your immune system or muscles).

Before reaching for collagen supplements, make sure you’re consuming enough protein and getting enough co-factors to naturally support collagen synthesis.

How Do You Know If You Have a Collagen Deficiency?

Are you experiencing thinning hair, brittle nails, or weak bones? If there’s not enough collagen in your body, you might notice these symptoms. Dry or rough skin can also be a sign of a collagen deficiency, as collagen is one of the skin’s key components—this can even lead to premature wrinkles.

Stiff or painful joints can also be a warning sign. In this case, it’s worth reassessing your diet and nutrient intake.

At a Glance

  • 01.

    Collagen is a structural protein that’s crucial for healthy connective tissue. Without it, your skin would lose its elasticity.

  • 02.

    It also strengthens bones and joints and plays a vital role in the health of your tendons, cartilage, and ligaments.

  • 03.

    To support collagen production, focus on protein, vitamin C, zinc, manganese, and copper in your diet or through supplements.

Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the indicated daily intake. Keep out of reach of children. Please inform and consult your doctor before consuming this product. Not suitable for children and adolescents under 18 years, pregnant or breastfeeding women. Refrain from taking other food supplements containing zinc. Persons taking anticoagulant medication should seek medical advice before consuming vitamin K-containing supplements.

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º Food Supplement. In combination with a healthy diet and exercise.

ª Survey on the awareness of multi-nutrient powders with 211 consumers aged 18 to 49 in Germany, 09/24.

↡ Survey of 527 AG1 customers after 12+ days of use, 2024. The survey was conducted on a previous version of AG1’s continually evolving formulation. The survey results can be transferred to the current version of the formula due to no or scientifically negligible changes in supporting nutrients. Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid, and folate help reduce tiredness and fatigue. Pantothenic acid supports mental performance. Calcium supports normal digestive enzyme function, while biotin maintains normal mucous membranes, such as the gut lining.

Immune System

1: With vitamins A, C, B6 and B12 as well as folate, zinc, copper and selenium, AG1 contributes to the normal function of the immune system. Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise.

Energy; Metabolism

2: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and magnesium contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. With vitamins C, B6, B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper and manganese, AG1 contributes to normal energy-yielding metabolism. Magnesium contributes to electrolyte balance. Biotin, zinc and chromium contribute to normal macronutrient metabolism.

Cell Protection

3: With vitamins E and C as well as riboflavin, zinc, copper and selenium, AG1 contributes to the protection of cells from oxidative stress. Phosphorus contributes to normal function of cell membranes. Folate, Vitamin B6 and B12 contribute to normal homocysteine metabolism.

Mental Performance; Psychological Function; Nervous System

4: With pantothenic acid, AG1 contributes to normal mental performance. Zinc contributes to normal cognitive function. With vitamins C, B6, B12, B1, B3 and B7 AG1 contributes to normal psychological function and to normal functioning of the nervous system. Calcium contributes to normal neurotransmission.

Skin, Hair & Nails

5: With vitamins A, as well as riboflavin, niacin, biotin and zinc, AG1 contributes to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Vitamin B7, zinc and selenium contribute to the maintenance of normal hair. Zinc and selenium contribute to the maintenance of normal nails.

Hormonal System

6: With vitamin B6, AG1 contributes to the regulation of hormonal activity. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to the normal thyroid function. With chromium, AG1 contributes to the maintenance of normal blood glucose levels.

Digestion

7: Calcium contributes to the normal function of digestive enzymes. Biotin AG1 contributes to the maintenance of normal mucous membranes (e.g. intestinal mucosa).

Muscles

8: With calcium and magnesium, AG1 contributes to normal muscle function.