Some evidence indicates that collagen supplements may reduce wrinkles and alleviate joint pain. However, further research is still needed to confirm its exact effects on the body.
Collagen is the main protein in the human body, found in skin, tendons, ligaments, and other connective tissues.
There are
Types I and III are mainly found in your skin and bones, while type II is primarily found in the joints.
Your body produces collagen naturally, but supplements have been marketed to help improve skin elasticity, promote joint health, build muscle, burn fat, and more.
Learn more about what the evidence says about collagen supplements and their effectiveness.
Most collagen supplements are sourced from animals, particularly pigs, cows, and fish.
The make-up of supplements vary, but they typically contain collagen types I, II, III, or a mixture of the three.
They can also be found in these three main forms:
- Hydrolyzed collagen. This form, also known as collagen hydrolysate or collagen peptides, is broken down into smaller protein fragments called amino acids.
- Gelatin. The collagen in gelatin is only partially broken down into amino acids.
- Raw. In raw — or undenatured — forms, the collagen protein remains intact.
Of these, some research shows that your body may absorb hydrolyzed collagen most efficiently.
That said, all forms of collagen are broken down into amino acids during digestion and then absorbed and used to build collagen or other proteins your body needs.
In fact, you don’t need to take collagen supplements to produce collagen — your body does this naturally using amino acids from whichever proteins you eat.
Yet, some studies suggest that taking collagen supplements may enhance its production and offer unique benefits.
Some evidence indicates that collagen supplements may reduce wrinkles and alleviate joint pain.
Skin
Collagen types I and III are major components of your skin, providing strength and structure.
Though your body produces collagen naturally, studies suggest the amount in your skin may decrease each year, which contributes to aging skin.
Research shows that taking supplements may boost collagen levels in your skin, reduce wrinkles, and improve skin elasticity and hydration.
Though this research is promising, more studies are needed to determine how effective collagen supplements are for skin health and which supplements work best.
Also, keep in mind that some of the available studies are funded by collagen manufacturers, which is a potential source of bias.
Joints
Collagen type II is predominantly found in cartilage — the protective cushioning between joints.
In a common condition known as osteoarthritis (OA), the cartilage between joints wears away. This may lead to inflammation, stiffness, pain, and reduced function, especially in the hands, knees, and hips.
Research suggest that various types of collagen supplements may help relieve joint pain related to OA.
A 2023 review suggests that collagen type II could have positive effects on OA symptoms by providing pain relief and joint function improvement.
However, more research is still needed to understand the exact effects.
Though the potential benefits are promising, there is not much research on the effects of collagen supplements on bone, muscle, and other areas.
Bone health
Bone is
For this reason, collagen supplements are purported to help guard against osteoporosis — a condition in which bones become weak, brittle, and more likely to fracture.
However, many of the studies supporting this benefit have been carried out in animals.
In one human study,
Nevertheless, while some studies suggest collagen supplements may improve bone mass and prevent bone loss, more in-depth studies in humans are needed.
Building muscle
Like all protein sources, collagen supplements likely support muscle growth when combined with resistance training.
In a 2019 study of
Essentially, these results suggest that collagen supplements may work better than no protein at all after training. However, whether collagen supplements are superior to other sources of protein for muscle building has yet to be determined.
Though current research is promising, there is minimal evidence supporting collagen supplements for bone health and muscle building.
Here are some recommended dosages based on the available research:
- For skin wrinkles.
2.5 gramsTrusted Source of hydrolyzed collagen type I and a mixture of types I and II have demonstrated benefits after 16 weeks. - For joint pain and bone health. 40 mg of raw type-II collagen taken daily for 6 months.
- For muscle building.
15 gramsTrusted Source taken within 1 hour after resistance training may help build muscle, though other protein sources are likely to have similar effects.
Most collagen supplements will list dosage recommendations on their packaging. It’s important not to exceed this amount as this can lead to side effects.
Collagen supplements are generally safe for most people. However, mild side effects have been reported, including nausea, upset stomach, and diarrhea,
As collagen supplements are generally sourced from animals, most types are unsuitable for vegans or vegetarians — though there are exceptions.
Additionally, they may contain allergens, such as fish. If you have an allergy, be sure to check the label to avoid any collagen derived from that source.
On a final note, keep in mind that you can also obtain collagen from food. Chicken skin and gelatinous cuts of meat are excellent sources.
Collagen supplements have several purported benefits.
The scientific evidence for using collagen supplements to reduce wrinkles and relieving joint pain associated with osteoarthritis is promising, but higher quality studies are needed.
Collagen supplements have not been studied much for muscle building, improving bone density, and other benefits. Thus, more research is needed in all areas.
If you want to try collagen, you can buy supplements in local specialty stores or online, but be sure to discuss this with a healthcare professional first.
