Susan T. reads this column on the Omaha World-Herald and asks: “What do you think of taking collagen as a supplement? My son saw something about the benefits of collagen and asked ChatGPT about it. The response touted the benefits of collagen, but I am a skeptic. I would like to hear the opinion of a registered dietitian. Thank you.”

It doesn’t hurt to be skeptical about dietary supplements, Susan. Unlike products sold as drugs, dietary supplements are not under strict regulations to prove their safety or effectiveness. In fact, because of a law passed in 1994, the U.S. Food and Drug Administration can only take action against a harmful or misbranded supplement after it’s already on the market.

Collagen isn’t just one protein; it’s a whole family of proteins. And it’s the most abundant protein in the human body. We need collagen to build cartilage (connective tissue), skin and bones. Collagen is also essential for healing wounds.

Like other proteins, our bodies can make collagen from building blocks called amino acids derived from the protein-rich foods we eat. In addition to amino acids, our bodies also need vitamin C, zinc and copper to manufacture collagen.

Collagen is also found in food. Bone broth, a liquid made from simmering animal bones and connective tissue in water, is a rich source of collagen, for example.

Collagen supplements are derived from animal sources of protein as well, since it is not found in plant foods. So here’s the question: Since our bodies make it and it’s found in foods, do we really need to take collagen supplements?

Numerous research studies over the years have explored that question. Most have been focused on collagen’s role in skin and joint health. An interesting update on this topic was recently published by Consumer Lab (ConsumerLab.com). Based on numerous research studies of various quality, this organization concluded that collagen supplements have shown “modest” improvements in skin wrinkles and joint pain after daily use for two to six months.

Not every collagen product is the same as far as ingredients, quality or effectiveness, however. And while it is generally well-tolerated, some side effects have been reported including allergic reactions to the various types of animal protein used.

So while some results show promise, experts tell us not to expect collagen supplements to totally reverse the natural process of aging skin and aching joints.

Also yet to be determined is this question: Would an adequate intake of protein from a balanced diet that supplies all the essential amino acid building blocks for collagen achieve the same or even better results?

Time will tell. In the meantime, I hope you’re making turkey soup from those Thanksgiving leftovers. It’s a good source of collagen.

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