Does collagen powder actually work?

Protein at every meal is the collagen supply line. Vitamin C is the non-negotiable cofactor: your body cannot synthesize collagen without it. Eggs, dairy, meat, fish, legumes, plus produce, cover both for less than a tub of powder. And fascia remodels along the lines of load, so movement decides where the building blocks get used.

Not a scam, not a miracle: an expensive shortcut to amino acids food already provides. If you enjoy it and can afford it, it is harmless for most people, with caveats: collagen is made from fish, shellfish, beef or pork, so check the label if you have a food allergy; ask a pharmacist first if you're pregnant or breastfeeding; and with kidney problems, check with a doctor or pharmacist before taking it or high-dose vitamin C. If you train and want the tendon angle, gelatin plus vitamin C before sessions is the evidence-flavored version. Either way, the powder never outranks the plate or the loading.