Is Collagen the Key to Youthful Skin and Strong Bones?

Key Takeaways

• Collagen supplements might help improve your skin and bone health.
• Collagen is made of amino acids, which include glycine and proline.
• Some studies on collagen supplements are small and funded by supplement companies.

Collagen supplements are touted for their potential to enhance skin elasticity and bone strength. But do they really work? Research findings are mixed, so it's important to approach these claims with a critical eye and seek products tested for their safety and efficacy.

Verywell / Getty Images

Collagen Basics and Essential Purposes

Collagen is made up of amino acids such as glycine, proline, and hydroxyproline. It often includes nutrients like vitamin C, biotin, and zinc.

There are several types of collagen. Each type is assigned a Roman numeral.

Types of Collagen

All collagen types help keep cartilage healthy and are a significant part of skin, bones, and other connective tissues.

While there are 28 types of collagen, only four or five are typically found in dietary supplements, each offering unique health benefits:

• Type I: This is the most abundant type of collagen and is found in your skin, teeth, bones, tendons, and ligaments. These supplements are taken for skin health.
• Type II: This type makes up about 90% of the collagen in your cartilage. These supplements can help alleviate joint pain.
• Type III: Supplements containing type III collagen boost skin health. You'll find this type in the middle layer of your skin (the dermis).
• Type IV: This type of collagen is found in a thin layer of tissue supporting your kidneys, lungs, intestines, and eyes.
• Type V: You'll find type V collagen in your hair and cell surfaces.

Dietary collagen supplements come in two main forms:

• Hydrolyzed collagen: Available as a powder, it dissolves in liquids and is also known as collagen peptides or collagen hydrolysate. You can add it to smoothies or coffee, and it's easy for your body to absorb.
• Undenatured type II collagen: This form most often comes from chicken breastbone cartilage and hasn't been broken down or exposed to heat, acids, or enzymes. Undenatured collagen is harder for your body to process.

Supplement Facts

• Active ingredient(s): Collagen type I, II, III, IV (less commonly), and V.
• Alternate name(s): Cartilage collagen, eggshell membrane collagen, fish collagen, hydroxyproline, porcine (pig) collagen
• Legal status: Legal over-the-counter herbal supplement (United States)
• Suggested dose: Studies on collagen supplements have used daily doses between 2.5 and 10 grams.
• Safety considerations: Contraindicated in people with fish, shellfish, or egg allergies. Collagen is normally derived from animal products and is not appropriate for vegetarian or vegan diets. Type I (porcine/pig) collagen is inappropriate for Kosher or Halal diets.

Can Collagen Supplements Boost Your Well-Being?

Collagen supplement labels have suggested that they fight the effects of age-related conditions by:

• Firming up skin
• Preventing age-related damage
• Improving bone health

However, there have not been many independent studies to test the effects of these supplements.

Many studies on collagen supplement benefits are small or limited. Some are funded by collagen suppliers, which means positive outcomes might not always align with your best interests.

This is important to consider when reviewing the research. Keep in mind that no supplement is intended to treat, cure, or prevent disease.

Skin

Collagen makes up about 70% to 80% of skin tissue. As people age, their skin’s inner layer tends to lose collagen. When this happens, it may become less elastic and possibly more vulnerable to damage.

Research on how collagen affects skin includes:

• Hydration: Scientists looked at whether collagen supplementation could improve skin tissue in a lab. The results suggested that supplements could help with skin hydration and the skin’s collagen network. Collagen also showed the potential to improve aging skin.
• Elasticity: Skin elasticity can start to decline in your 20s. Some studies suggest collagen supplements might help. In one study, women ages 35 to 55 took either Type I collagen or a placebo daily for eight weeks. Those taking collagen showed improved skin elasticity. This study used porcine (pig) collagen, which is not suitable for Kosher or Halal diets..
• Hydration and elasticity: A study looked at the role of a collagen supplement containing extra purportedly joint-supporting ingredients, including chondroitin sulfate, glucosamine, L-carnitine, and other vitamins and minerals. The research showed the supplement increased skin elasticity and hydration. However, since this study used a combination product, it’s challenging to deduce the effects of collagen alone.
• Wound healing and aging: A review of studies looked at collagen supplements’ effects on wound healing and skin aging. The study authors concluded that supplements are generally safe and can increase skin elasticity, hydration, and density. However, they added that more research is needed on its applications and the right dose. Collagen supplements also seem to be able to speed up the healing of pressure ulcers, skin wounds caused by the lack of movement.

Bone Health

Research has been done on the effects of collagen supplements on postmenopausal bone health.

A study found that the intake of a collagen supplement increased bone mineral density in postmenopausal women. In addition, the study showed that the supplement might increase bone formation and reduce bone loss.

A study found supplements containing collagen plus calcium improved bone health in postmenopausal people. For the study, 39 females with low bone density (osteopenia) took either collagen supplements or a placebo every day for a year. The subjects taking the supplement had less bone loss and better levels of markers for bone health than the subjects taking the placebo.

Note that this was a small study. And since this study used a combination product, it’s challenging to deduce the effects of collagen alone.

Body Composition

Some people may take collagen to preserve muscle or decrease fat. However, studies on this are limited and have provided mixed results.

A study examined whether collagen supplements combined with resistance training could affect the proportion of fat to non-fat in your body (body composition) in men. A 12-week program with 57 participants paired resistance training with either a collagen supplement or a placebo.

Researchers found both groups had increased muscle mass. However, those who took a collagen supplement showed a slight increase in fat-free mass. This was thought to be related to improvements in connective tissue.

Another small trial compared collagen supplements to a placebo in premenopausal (before menopause) women. The participants taking collagen supplements had a higher increase in fat-free body mass and a decrease in fat mass.

Joint Pain

Collagen is a key building block of cartilage, a rubbery material that covers and protects bones and helps joints move smoothly.

For people with joint problems from osteoarthritis, there is some evidence that collagen supplements may reduce joint pain and other symptoms of osteoarthritis.

Other Uses

Some people also take collagen supplements to improve other aspects of their health, including:

• Eye health
• Heart health
• Skin and nail appearance
• Weight loss

However, little research evidence is available to support these benefits.

A 2023 study of physically active males found evidence that collagen supplements may have a beneficial effect on sleep. While collagen supplements weren't shown to improve how long you sleep, how quickly you fall asleep, or how well you sleep, they did reduce the number of times these males woke up at night and improved cognitive function.

Another 2023 study found further health benefits of collagen supplements for middle-aged, physically active males and females. Taking collagen supplements for six to nine months produced improvements in activity-related pain, general function, mental and social health, and physical health.

Beware of False Claims

The FDA has recalled some collagen products because of false claims. Products that stimulate collagen production or claim to remove wrinkles are considered drugs rather than supplements by the FDA. Therefore, these products must provide evidence of their safety and effectiveness before they go on the market.

Possible Side Effects of Collagen Supplements

The side effects of collagen supplements are usually not significant. After taking the supplement, some people have mild digestive symptoms or a bad taste in their mouth. Generally, collagen is not hard on the liver.

That said, whether you have other symptoms after taking a supplement depends on your overall health, you should discuss any supplements you plan to take with your healthcare provider.

Common Side Effects

Collagen may have common side effects. These include, but are not limited to, the following effects:

• Diarrhea
• Dyspepsia
• A bad taste in the mouth
• Headache
• Dizziness
• Insomnia
• Rash
  

Severe Side Effects

Collagen may have severe side effects. These include, but are not limited to, the following effects:

• Anaphylaxis (hydrolyzed fish collagen)
• Liver abnormalities (rare)
  

Precautions When Taking Collagen Supplements

Certain people should not take collagen supplements without the OK of their healthcare provider. Collagen supplements may not be safe for:

• People with fish, shellfish, or egg allergies (collagen supplements may contain these allergens as ingredients)
• People with a Kosher or Halal diet
• People with a vegetarian or vegan diet

Collagen supplements often contain fish scales, cow bones, or other animal parts. If you follow a strict vegan or vegetarian diet, you’ll need to look for products that don’t contain animal-derived ingredients.

When you're taking collagen supplements, avoid too much sun exposure, smoking, excess alcohol, and lack of sleep and exercise. These can reduce collagen production in your body.

Dosage: How Much Collagen Should I Take?

It is OK to take collagen every day. Studies on the benefits of collagen supplements have looked at doses ranging from 2.5 to 10 grams per day.

However, some supplement makers and providers recommend taking up to 30 grams daily.

Collagen supplements are not the only way to help your body make more collagen. Consuming foods such as bone broth and gelatin also boosts collagen production.

Collagen supplements are generally considered safe and don't cause serious side effects. Your healthcare provider can help you determine your specific needs before you start taking a new supplement, especially if you have dietary restrictions.

Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.

In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.