Collagen is best known for supporting smooth, elastic skin, but it also plays an important role in hair strength, thickness, and growth.
Hair health depends on many factors like age, genetics, nutrition, and lifestyle. While collagen isn’t a magic fix, it can be a powerful supportive tool when used consistently as part of a balanced routine.
How Collagen Supports Hair Growth
Healthy hair starts at the follicle, and follicles need protein and amino acids to function properly.
Hair strands are made mostly of keratin, a protein built from amino acids found in collagen. In fact, around 80–85% of your hair is protein. When protein intake is too low, hair can become brittle, dull, and prone to breakage.
Collagen helps by:
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Increasing overall protein intake
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Supplying amino acids that support keratin production
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Improving hair strength, resilience, and shine
As we age, our natural collagen production declines. Supporting your body with collagen from food and supplements can help nourish hair, skin, and nails from within.
What Type of Collagen Is Best for Hair?
Collagen types 1 and 3 are most closely linked to hair and skin health. That said, consuming multiple collagen types can benefit the body more broadly, including joints and gut health.
For best absorption, look for hydrolyzed collagen (collagen peptides), which are easier for the body to digest and use.
How Much Collagen Should You Take?
A general guideline is:
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10–30 grams of collagen per day
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This usually equals 1–3 servings daily
People who are very active or have higher protein needs may benefit from the higher end of that range.
Collagen is easy to incorporate:
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Add two scoops to water, coffee, or smoothies
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Stir into oatmeal, pancakes, or baked goods
As always, consult your healthcare professional before starting any new supplement routine.
Collagen vs. Biotin: Which Is Better?
They work differently and both matter.
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Collagen provides amino acids and protein that support hair structure and strength
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Biotin (vitamin B7) supports keratin production and nutrient metabolism
For best results, many people benefit from taking both consistently, especially over 3–6 months.
Foods That Support Collagen & Hair Health
You can support collagen naturally through food as well:
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Bone broth
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Fish
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Eggs
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Gelatin
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Spirulina
Collagen also needs co-factors to work well:
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Vitamin C (berries, citrus, leafy greens)
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Zinc and copper
A nutrient-dense diet supports not just hair, but skin, energy, and overall wellness.
The Takeaway
Collagen won’t override genetics, but it can support stronger, shinier, healthier hair when paired with good nutrition, stress management, and consistent care.
Adding Native Nutrition’s collagen is a simple, effective way to nourish hair from the inside out. Especially during seasons of change like postpartum, stress, or aging.
By Adela Jusufovic (Co-Founder of Native Nutrition)
