Potential Health Benefits of Collagen
Who would have thought that a substance found in bones and skin could become the need-to-have supplement? We’re talking collagen.
“Collagen is a type of protein that plays an important role in building and supporting many tissues, from bones and cartilage to skin, hair, eyes, and the digestive system,” says Sonya Angelone, RDN, who practices in San Francisco.
When you take a collagen supplement or eat foods rich in collagen, you are typically consuming collagen that comes from an animal, says Ryanne Lachman, RDN, an integrative and functional nutritionist in Cleveland. (Vegan forms of collagen, however, are now available.)
Collagen peptides are often sold in powdered or capsule form, and collagen can also be consumed in bone broth.
As with any supplement, collagen comes with some potential side effects.
While collagen is generally safe, you should always talk to your healthcare team before adding a supplement to your diet. Side effects may occur: Collagen supplements can cause a rash or, in rarer cases, liver problems.[1]
Aside from that, a universal downside to collagen supplements is that they add an extra expense to your grocery bill. Prices can range from about $25 for a jar of the powdered form to $50 or more for a bottle of 90 capsules.
The studies on oral collagen supplements are mixed, with some showing potential benefits, while others conclude they are no better than placebos. The biggest challenge is that the existing body of research on collagen supplements lacks high-quality studies involving humans — and the studies on humans that do exist are either very small or have potential conflicts of interest.[2]
If you’re going to invest in taking collagen supplements, it’s important to know what the research shows about their potential benefits.
1. Supplements Help Replace What’s Naturally Lost Through Aging
Collagen is the “glue” that holds your body together, says Angelone. It makes up about 30 percent of the protein in your body.[3] But, she says, your body produces less collagen as you get older. Collagen peptides added to your diet may serve to replace what your body begins to lack as you age, and support your overall health.
2. Collagen Is an Easy-to-Digest Source of Protein
Your body works hard to digest protein from sources like chicken or beef, and some people may find they deal with digestive symptoms like burping or stomach pain after a meal, explains Lachman. But collagen supplements are hydrolyzed, meaning the collagen is broken down, a process that makes it easier for your body to digest. Collagen supplements (particularly the powders) may be a more comfortable way to get protein into your diet, she says. The process of hydrolyzing also allows collagen peptides to dissolve in water, which makes it relatively simple to use them in everyday foods (like water or smoothies).
3. Collagen Smooths Wrinkles and Boosts Elasticity in Skin
Skin health is collagen’s most well-researched benefit, says Lachman. In one review, researchers analyzed 11 randomized placebo-controlled studies of more than 800 patients who took up to 10 grams (g) per day of collagen with the goal of improving skin health.[4] The results? The supplements were shown to improve skin elasticity, help it better hold onto moisture, and increase the density of collagen fibers within skin.
Another review and meta-analysis on 14 randomized controlled trials on about 1,000 people also supported the idea that hydrolyzed collagen could improve skin hydration and elasticity across a variety of sources of collagen (including bovine, chicken, and fish) at even lower doses — 0.3 milligrams (mg) to 5 g daily for at least four weeks.[5] It could be a small step in preserving a youthful appearance.
4. Collagen May Relieve Joint Aches and Pains
Joint pain can make it difficult to exercise, which can knock you off track in meeting your fitness goals. A collagen supplement may help you stay the course. “There is some evidence that collagen can be great for supporting connective tissues and improving joint pain after exercise,” says Angelone.
For instance, one study found that athletes with knee pain who took 5 g of collagen peptides daily for 12 weeks had less joint pain during exercise than a placebo group.[6] Oral collagen may support cartilage repair and may also have an anti-inflammatory effect.
Collagen helps maintain skin elasticity, joint health, and bone density. But as we age past our twenties, our bodies produce less of the protein. See our picks for the best collagen supplements that may support healthy aging.
5. Oral Supplements May Promote Gut Health
In inflammatory digestive conditions, such as inflammatory bowel disease (IBD), there is a “gut healing” theory about collagen. “Some research finds that collagen levels are decreased in patients with these conditions. By taking collagen, you would help correct a deficiency,” says Lachman.
Research found that among IBD patients, there was an imbalance between the formation and breakdown of collagen fibers, and this was connected to inflammation.[7] A study also showed that IBD patients have decreased serum levels of type 4 collagen. Collagen is a part of connective tissue, which makes up your colon and GI tract, so by bringing your levels up, there may be a supportive environment for your body to heal.[8] This is an emerging idea, Lachman says, but it may be one benefit to trying a supplement or dietary approach to increase collagen intake.
And for some healthy people, an oral collagen supplement may also help improve GI symptoms. When women were asked why they took collagen, they reported that it helped with digestion, kept bowel movements regular, and decreased bloating, among other perceived perks.[9]
Since collagen may contribute to these symptoms for some people, it’s important to keep track of how you feel when taking it and make adjustments to how much, when, or if you take it as needed. Remember to talk to your healthcare provider before trying any supplements.
6. Peptides Can Keep Bones Healthy
Bone mineral density decreases as you age, especially after menopause.[10] In a randomized, placebo-controlled, double-blind trial of 102 post-menopausal women, participants who took collagen peptides for one year increased their bone mineral density compared with the control group.[11] The researchers postulated that this was because the collagen stimulated bone formation while slowing down bone loss, although more research is needed, and it’s important to use other measures beyond collagen to support skeleton health, such as exercise like resistance training.[12]
7. Collagen May Be Useful in Joint Disease
There are different types of collagen.[13] Type 1 (found in beef) is beneficial when it comes to your skin, while type 2 (found in chicken) is potentially more helpful when it comes to arthritic joint pain, Lachman explains. Joints are composed of cartilage, which is largely made up of collagen.
A study found that patients with knee osteoarthritis who took acetaminophen along with type 2 collagen reduced joint pain during walking and had quality of life superior to those on the medication alone.[14] That said, research is mixed and hasn’t come to a firm conclusion. Lachman says your best bet is to purchase a supplement that contains various sources of animal collagen for the widest range of benefits.
The Takeaway
Collagen is a key protein that aids in essential bodily functions. There’s some supporting evidence that adding collagen to your diet can help improve skin elasticity and bolster joint and bone health, but more high-quality research is needed. If you’re considering collagen supplements, discuss them with your healthcare provider and be aware of some reported side effects, including a rash and — in rarer cases — liver problems. Look for quality sources such as bone broth or powders.
