Collagen isn’t just for shinier, stronger hair and skin; this natural structural protein also boosts strength for your cartilage, muscles, and bones. It’s one of the most prevalent structural proteins in your body and connective tissues. Studies show gelatin (cooked collagen) is beneficial for your joints, skin, gut lining, and central nervous system. Personally, I do notice the benefits when I add collagen peptides to a morning smoothie.
I asked the knowledgeable Madison Miller, M.S., to share her insight into the benefits of collagen for muscle recovery and joint health. Miller is Ancient + Brave’s in-house Holistic Nutritionist, and she sheds light on how to choose a good brand, how often to take collagen supplements, and more.
Collagen is a structural protein
To start, Miller delves deeper into the definition of collagen.
Miller: Collagen is the most abundant structural protein in the body. You can think of it as the internal framework that supports connective tissue. It’s a primary component of tendons, ligaments, cartilage, fascia, skin, and the gut lining. Beginning in our mid-20s, natural collagen production gradually declines. With intense training, chronic stress, and aging, the body’s demand for structural support can increase. Supporting collagen intake helps maintain the integrity of these connective tissues over time.
What are collagen peptides?
I asked Miller to explain the difference between standard collagen powder and collagen peptides (hydrolyzed collagen).
Miller: Collagen in its native form is difficult to digest. Collagen peptides, also called hydrolyzed collagen, are broken down into smaller amino acid chains. This makes them easier to absorb and more practical to use. They dissolve in hot or cold liquids and are the form used in most clinical research. When choosing a supplement, look specifically for hydrolyzed collagen peptides.
Collagen for joint health and muscle recovery
Research shows that taking collagen daily improves joint pain and function, body composition, and strength. Researchers saw a moderate but significant improvement in muscle recovery. Miller shares more about why collagen is beneficial for joint health and muscle recovery.
Miller: Collagen provides key amino acids such as glycine, proline, and hydroxyproline that are central to connective tissue structure. For joint health, collagen supports cartilage and tendon integrity. These tissues absorb load every time you lift, run, or train. Supporting their structure can help maintain joint comfort and function.
For muscle recovery, collagen contributes to the connective tissue that surrounds and stabilizes muscle fibers. Recovery is not only about muscle protein synthesis, it also involves the tissues that transfer force and support movement.
How can you find a good brand?
When I first learned about the benefits of collagen and decided to buy a supplement, I wasn’t sure how to find a good brand because not all collagen products are the same. With health being such a priority in my life now, foods, products, and ingredients really matter. Miller shares what to look out for and why certain products, like Ancient + Brave’s True Collagen, are of superior quality. I discovered that all of Ancient + Brave’s products are backed by independently conducted clinical trials and real-world consumer studies, which is something I can get behind.
Miller: When choosing a collagen supplement, look for:
- Hydrolyzed collagen peptides
- Transparent sourcing standards
- Third-party testing for purity and heavy metals
- A meaningful serving size of at least 10 grams per serving
Collagen is a concentrated animal-derived ingredient, so sourcing and testing matter.
Ancient + Brave’s True Collagen uses high-quality bovine collagen peptides sourced from the EU. It’s also fully hydrolyzed for optimal absorption, and third-party tested for purity and safety. It contains a clinically relevant serving size with no fillers or unnecessary additives. They also have a Wild Collagen, which features Type I Hydrolyzed Marine Collagen, sourced from free-swimming fish.
How often should you take collagen?
Collagen plays a big role in supporting your joint health and muscle recovery, and the research is growing. After choosing a supplement, many people aren’t sure how often to take it or how much to take, so Miller sheds more light on this.
Miller: Most clinical research uses between 10 and 20 grams of collagen peptides per day. For general connective tissue support, 10 to 15 grams daily is common. For men training intensely or prioritizing recovery, up to 20 grams per day is often used. Consistency is more important than timing. Daily intake supports ongoing connective tissue maintenance.
The importance of collagen for men
Miller discusses why collagen is especially important for men.
Miller: Collagen is especially relevant for men who place high mechanical demands on their bodies through strength training, endurance sports, and high-intensity exercise. Supporting connective tissue health becomes increasingly important for maintaining joint comfort, mobility, and training longevity over time.
Collagen for weightlifting and strength competitions
Researchers found that taking collagen peptides following resistance training (weightlifting) can enhance strength, even in sarcopenic men. I asked Miller if she recommends collagen supplementation for men training for marathons or strength competitions.
Miller: Yes, as part of a comprehensive training and recovery strategy. Endurance athletes place repetitive stress on joints and tendons, while strength athletes place high loads on connective tissue. Collagen supports connective tissue structure and may help maintain joint comfort and mobility during demanding training cycles. It works best alongside adequate total protein intake, strength programming, sleep, and recovery practices.
Collagen is best viewed as a recovery and structural support tool rather than a primary muscle-building protein. It’s not a complete protein and shouldn’t replace high-quality complete protein sources for muscle protein synthesis. However, it supports the connective tissue that allows consistent and progressive training. In that sense, collagen supports the foundation that makes long-term strength gains possible.
Sourcing collagen in your diet
Nutrition is pivotal to your overall wellness, and Miller leaves us with the best ways to increase your collagen intake through diet.
Miller: Traditional food sources of collagen include bone broth, slow-cooked meats with connective tissue, gelatin-rich cuts, and skin-on poultry. However, most modern diets do not regularly include these foods in meaningful amounts. A high-quality collagen peptide supplement can provide a convenient and consistent way to support daily intake.
Madison Miller’s journey to becoming a holistic nutritionist
Miller: Like a lot of the people I work with now, I spent years looking for answers the conventional system couldn’t give me. I was navigating my own health challenges, including autoimmune-related issues, caught in a cycle of appointments that led nowhere. I was repeatedly told everything looked fine on paper, yet I didn’t feel fine at all. This disconnect sparked something I couldn’t ignore. It led me to explore holistic and functional nutrition, where I started to understand how inflammation, gut health, blood sugar, stress physiology, and recovery are all part of the same picture. The more I dove into this field, the more empowered I felt.
I began focusing on the fundamentals: consistent nourishment, strength training, nervous system support, and thoughtful supplementation. These foundational shifts started to transform how I felt in my body. Becoming a nutritionist was a natural extension of that experience. I wanted people to feel less alone in their health questions and more equipped to ask better ones. For me, this work has always been about restoring agency and helping individuals understand their own physiology well enough to build real, lasting resilience and feel empowered in their health.
