Nail nutrition: Why collagen may deserve a place in your nail kit

Are collagen supplements effective for nails? Ancient + Brave nutritionist, Erin Ogden, explores the evidence as she explains what collagen does for nails and shares tips for supporting strong, healthy nail growth.

Nails: A window into our wellbeing

In recent years, nails have become an extension of our wardrobe, enjoying regular care through manicures at home and in the salon. But while it is easy to think of nails as a cosmetic concern, their strength, texture, and growth often reveal subtle clues about our overall wellbeing and nutritional status. 

Nails are made up of 80-90% keratin, a protein produced in the nail matrix where new cells are continuously produced and push older cells forward to form the visible nail plate (1).

Protein, vitamins, and minerals are all essential for encouraging healthy nail growth. If nail growth slows, and they become thin and fragile, it can be a sign that our bodies need a little more nutritional help.

Brittle nails: Why do they happen and what do they show?

The health and strength of nails are influenced by the daily wear they experience and the body’s ability to produce healthy new nail tissue.

Brittle nails can occur when the nail plate loses structural integrity and moisture. This weakening of the nail plate can be affected by many factors, leading to cracking, splitting, and increased fragility.

Factors that can influence nail health: 

+ Aging: Contributes to decreased growth rate, increasing fragility 

+ Environment: Contact with soaps, detergents, nail polishes and removers can strip moisture, leaving nails dry and prone to breakage.  

+ Nutrition: For nails to grow and develop properly, many different nutrients are needed

+ Certain medical conditions: Iron deficiency, thyroid disorders and other metabolic and systemic conditions can impact nail health

+ Trauma to the nail: Damage to the nail matrix or nail bed can disrupt how nails form

Calorie count matters too. Healthy nails rely on a foundation of both adequate nutrients and enough daily energy. If calorie intake is consistently too low, the body prioritizes essential functions over tissues like hair and nails. 

How does collagen support nail health?

When certain dietary components are lacking, this can be reflected in the status of our nail health (2).

The good news is that research suggests that overall nutritional adequacy, specifically calorie and protein intake, as well as a diet rich in vitamins and minerals, can help keep your nails strong and support proper growth (3).

That’s where a protein-rich diet and collagen supplementation can help. The amino acids found in collagen (like glycine and proline) can help strengthen the connective tissue that underpins nail growth, supporting protein balance in the body (4), and help to create the conditions for nails to grow stronger, smoother, and more resilient over time.

In this way, collagen acts as a subtle but steady ally, supporting the foundation from which healthy nails emerge.+ Omega-3 fatty acids found in fish, flaxseed and supplements can also help here by nourishing and moisturizing nails from within.

Collagen for nails: What’s the evidence?

While most collagen studies to date focus on skin (because the effects are more visible and easier to quantify), many people notice stronger, healthier-looking nails over time with consistent collagen use (4,5). In fact, our landmark collagen clinical trial showed 63% reported healthier nail growth and strength after taking True Collagen for just 12 weeks (6).

While this is promising, this smaller body of evidence should be viewed as early but encouraging signals rather than definitive conclusions.

Marine vs Bovine: Which collagen is best for nails?

As experts in collagen, we’re often asked whether bovine or marine collagen is best for encouraging healthy nail growth.

For nail health, both bovine and marine collagen peptides can provide similar building blocks that support the environment where nails grow. However, most clinical studies showing improvements in nail outcomes have used bovine-derived collagen peptides, so this source currently has the strongest research behind it (4, 5).

The key factor is consistently utilizing hydrolyzed collagen peptides, whether from bovine or marine sources, meaning that True or Wild Collagen may each be beneficial options for improving nail health over time.+

Whichever you choose based on your dietary preference, findings suggest that consistent collagen supplements can help support the body’s connective tissue, which may contribute to overall skin and tissue health.+

When to expect results from collagen nail care

While many people notice early changes in skin with collagen supplementation from 4-8 weeks, nails grow slowly, and noticeable changes in nail strength or structure can take 3-6 months or longer.

The research continues to highlight that the benefits of collagen supplementation are “duration-dependent,” meaning that collagen’s effects accumulate gradually, with consistent intake.

How to take collagen for nail strength

At Ancient + Brave, True and Wild Collagen were created with the importance of consistency in mind. 

True or Wild Collagen were made to blend seamlessly into your daily routine, making it a ritual that you come back to each day, supporting consistent intake for gradual skin and nail benefits over time.+ 

Try adding a ritual scoop of collagen to coffee or our nail health smoothie and enjoy a variety of nutrients to support overall nail health.+ 

Skin & Nail Supportive Smoothie

½ frozen banana

1 cup frozen pineapple

Handful of spinach

1 Tbsp flax seed

1 cup milk of choice

1 ritual scoop collagen

1 scoop vanilla protein powder

Blend all ingredients together and enjoy!

Final Thoughts: A holistic approach to nail health 

Supporting nail health goes beyond surface-level care. Nourishing the body from within may complement your external skincare routine, helping maintain the appearance of healthy, resilient skin and nails as you age (7). 

While collagen has been shown to support nail growth, truly healthy nails rely on more th

References:

1. Institute for Quality and Efficiency in Health Care (IQWiG). In brief: Structure of the nails. InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006–. Updated July 29, 2024. Accessed March 15, 2026. https://www.ncbi.nlm.nih.gov/books/NBK513133/

2. Lipner SR. Nutrition and nail disease. Clinics in Dermatology. 2021;39(5):844-851. doi:10.1016/j.clindermatol.2021.05.009

3. Prudkin L, Cedirian S, Santamaria J, Jourdan E, Piraccini BM. Exposome Impact on Nail Health. Skin Appendage Disord. 2024;10(3):186-198. doi:10.1159/000536573

4. Vleminckx S, Virgilio N, Asserin J, Prawitt J, Silva CIF. Influence of collagen peptide supplementation on visible signs of skin and nail health and aging in an East Asian population: a double-blind, randomized, placebo-controlled trial. J Cosmet Dermatol. 2024;23:3645-3653. doi:10.1111/jocd.16458

5. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017;16(4):520-526. doi:10.1111/jocd.12393

6. Double-blind, placebo-controlled clinical trial in 60 healthy UK females aged 35-55 over 12 weeks.

7. Ravindran R, Pizzol D, López-Gil JF, Rahmati M, Boyer L, Fond G, Butler L, Stellato A, Gawronska J, Barnett Y, Keyes H, Soysal P, Eren R, Onal B, Yon DK, Smith L. Collagen supplementation for skin and musculoskeletal health: an umbrella review of meta-analyses on elasticity, hydration, and structural outcomes. Aesthet Surg J Open Forum. 2026;8:ojag018. doi:10.1093/asjof/ojag018