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Updated on October 28, 2024
Hair growth (or lack thereof) is influenced by many things: genetics, diet, stress, styling routines, hair care products, and overall health. So when hair growth becomes a concern, it can be challenging to pin down exactly what the root cause (pun intended) is and how to best support your hair.
While we may not know the cause of our dry, thinning, slow-growing hair, we do know one of the best solutions for restored hair health: collagen peptides.
Collagen is the most abundant protein in your body. It’s not only found in your hair, but in your skin, nails, bones, joints, ligaments and tendons, organs and tissues, and blood vessels. Needless to say, it’s in pretty much every nook and cranny of the body.
Without proper collagen supplementation, our natural collagen levels decline by about 1% each year—starting as early as our 20s. This is what can lead to thinning, dry, slower-growing hair.
So how can collagen supplementation help?
"Collagen’s role in hair is mainly beneath the scalp," says Sanjay Batra, Ph.D., regenerative medicine and hair loss expert, and co-founder of WeThrivv. “More specifically, when your body digests collagen, the process produces a lot of fragments of a peptide called glycyl-L-histidyl-L-lysine (GHK),” explains Batra.
He goes on to say that “the GHK fragments link up with copper in your body to form copper tripeptide-1 (GHK-Cu). GHK-Cu is well known in the hair loss world, appearing in serums, administered in the form of injections, and taken as a dietary supplement for many hair supplements.”
Supplementing with collagen may also increase the activity of fibroblasts—a type of connective tissue cell found in your skin. These elongated, spindle-shaped cells send signals to cells at the base of the hair follicles that are responsible for making new hair, resulting in hair growth.
Native Note: Overstimulating the fibroblasts can actually trigger the cells at the base of the hair follicles to stop making hair (1).
When using collagen for hair growth, there are seven promising benefits you may experience.
Keratin is the main protein found in hair—making up nearly 90% to 95% of its weight (2). And in order for the body to keep creating keratin, it needs some of the amino acids found in collagen, namely, proline (2).
Generally, proline makes up about 15-20% of the amino acids found in a collagen supplement. In a scoop of grass-fed collagen peptides (type 1 and 3), this equates to roughly 1,200 mg of proline. However, keep in mind that these percentages can differ depending on the collagen source (is it sourced from bovine, marine, or plants, or is it genetically modified?) and the collagen type (is the collagen fiber type 1, 2, 3, or so on?).
“Taking collagen supplements can help boost hair growth,” says Batra, “by providing your body with essential amino acids that it can't produce on its own and producing peptides that signal rejuvenation and repair.” In other words, collagen contributes to the foundational building blocks that make up each individual hair strand.
Collagen also provides structural support to the hair follicle, which is the tiny pocket from which each hair strand grows. By maintaining the health and integrity of the hair follicle, collagen ensures optimal conditions for hair growth.
A recent 2022 study demonstrated this using collagen peptides from fish. Researchers found collagen significantly improved hair follicle health, leading to increased hair growth and less hair loss (3).
Collagen also supports the scalp's thickness. This is important since a healthy scalp is the foundation for healthy hair and hair growth.
"A thin scalp with insufficient collagen is less robust and less capable of holding the hair follicle bulbs in place." says Dr. Rachel Maiman, M.D. and board-certified dermatologist at Marmur Medical.
Collagen supplementation may increase the diameter of each individual strand of hair. This is a huge benefit since thicker hair shafts give the appearance of fuller, denser hair.
During the hair's growth phase (known as anagen), the collagen levels surrounding the hair bulb actually thicken and increase. According to Dr. Maiman, “As our bodies create more collagen, the layers regenerate. This supports our hair follicles by assisting them in re-entering the anagen phase and maintaining the hair growth cycle”.
Researchers suggest that marine-derived collagen, in particular, may improve shaft diameter, increasing the amount of hair growth (4). This can be especially beneficial for those experiencing hair thinning or wanting to enhance the volume and thickness of their hair.
As we age, both our hair and skin naturally lose elasticity. Hair that lacks elasticity tends to break easily and become thinner as time goes on. But collagen offers a way to slow this down, preserving hair density and preventing breakage.
Collagen can have powerful antioxidant capabilities (5). As a natural part of metabolism, the body produces free radicals. Pollution and other environmental toxins may also contribute to increased free radicals in the body.
Unless tamed by antioxidants, free radicals can lead to inflammation and damage to the body’s cells and hair follicles. This can lead to hair thinning and increased breakage (i.e. dry and brittle hair!).
Luckily, collagen saves the day. According to board-certified dermatologist Dr. Hadley King, M.D., "Collagen is full of antioxidant properties that can help neutralize free radicals from UV rays and pollution.” One 2017 study even suggests that collagen is more effective at protecting the hair follicles than antioxidants found in tea (6).
Collagen has hydrating properties, which help retain moisture in the scalp (and thus, the hair!) (7). Well-hydrated hair is less prone to dryness, brittleness, and breakage. This can lead to stronger, thicker, and shinier locks, making your haircare routine that much easier.
While gray hair is largely due to genetics, free radicals may also play a part in this process (8). As time goes on, the cells that produce melanin—the pigment that gives color to your hair—naturally die. And stress and other environmental factors can speed this up (9).
Since collagen can help neutralize free radicals, Dr. King says that, "It is also theorized that collagen may help protect hair follicles and decrease graying of hair as well."
By ensuring your body is equipped with antioxidants, like collagen, you may be able to prevent premature graying of the hair. This may also reduce the need for chemical dyes, keeping your hair healthier for longer.
For hair growth in particular, it’s recommended to take anywhere from 10 to 20 grams (roughly 1 to 2 scoops) of collagen peptides per day. The key is consistency, so create a routine for yourself that helps you remember to take it.
Since collagen is odorless and unflavored, we find that most people enjoy adding a scoop to their morning cup of coffee. (And because drinking coffee is already a habit for most, this helps you get your caffeine and collagen in one fell swoop.)
Native Note: Want some fun ways to add collagen to your diet? Here are 7 Fun Ways to Take Collagen (That Go Beyond Just Putting It in Your Coffee)
It may take some time to see the results of collagen for hair growth. Luckily, external results (like hair growth) usually come before internal results (like bone strength). Most people will notice results within 12 weeks or more of consistent use. However, some individuals notice improvements within just four weeks.
While the body can produce collagen, it can’t make biotin. This means we have to get biotin, a type of B vitamin, from our diets (10). Most often, this means eating a variety of foods, like eggs, fish, meats, milk, almonds, cheddar cheese, and yogurt.
One of the main signs of a biotin deficiency is hair thinning or hair loss. In these cases, biotin may prove useful in improving hair health. Considering collagen naturally declines with age, most women can benefit from collagen supplementation.
However, if you aren’t deficient in biotin, you may not notice improvements from supplementation. There’s also limited evidence showing that biotin enhances hair growth.
Krista Bugden is a freelance writer with a BS in Human Kinetics from the University of Ottawa. She spent 5 years working as a kinesiologist, giving her the first-hand experience she needed to write well-researched, scientific, and informative blogs.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
