What Is Collagen? Health Benefits, Risks, More

What Is Collagen? Potential Benefits, Known Risks, and More

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Collagen is a protein found throughout your body that helps with the formation and upkeep of your skin, muscles, tendons, ligaments, lungs, heart, and more.

Collagen naturally declines with age, which is why supplementing collagen with topical products and powders has become increasingly popular in recent years.

Research shows collagen is a promising tool in fighting aging and maintaining overall health, as well as improving symptoms of certain health conditions.

Potential Health Benefits of Collagen

Protein plays a crucial role in the body. “Collagen gives body tissues structure, toughness, rigidity, and texture. In the skin, it’s akin to a layer of leather. And when it intermingles with elastic fibers, it gives skin strength and resilience,” says Cyndi Yag-Howard, MD, the CEO and president of Yag-Howard Cosmetic Dermatology in Naples, Florida.

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Benefits of Collagen for Skin

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Benefits of Collagen for Joints

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Benefits of Collagen for Bones

Collagen isn’t just beneficial for skin, muscles, and joints.

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Benefits of Collagen for Heart Health

One benefit of collagen that may surprise you is that research suggests it’s also good for your heart.

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Weight Loss Effect of Collagen

Collagen may also have potential weight loss benefits, due to its effects on your gut microbiome.

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Clostridium_sensu_stricto_1

Faecalibaculum

Bacteroides

Streptococcus

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Potential Risks and Side Effects of Collagen

In general, there aren’t inherent risks associated with collagen. It’s a crucial component of a healthy body.

Risks of Collagen

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If you’re interested in taking a collagen supplement, work with your healthcare team to choose a high-quality supplement from a trusted brand.

It’s also worth noting that the source of the collagen matters. If you are allergic to eggs or fish, for example, you are at risk for a serious reaction to collagen derived from those foods.

Side Effects of Collagen

Generally speaking, collagen supplements are safe, with few people reporting any side effects when taking them.

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Forms of Collagen

There are two main forms of collagen you’re likely to see for sale: oral collagen products like collagen powders, and topical products, like creams and ointments.

Oral Collagen Supplements

Collagen powders have become a popular addition to drinks like coffee, protein shakes, and smoothies. If you don’t like the taste of collagen, or you prefer the convenience of being able to take collagen supplements on the move without the need to mix them into a drink, many manufacturers sell capsules containing collagen powder.

Collagen capsules have the same ingredients and benefits as collagen powder supplements, as the powder contained inside them is the same as you would use to mix with liquids. Some manufacturers also make “collagen shots,” which are premixed collagen drinks for convenience on the go.

Topical Collagen Products

There are two main types of topical collagen product, those which contain collagen, and those which promote collagen growth in the skin using other ingredients.

Collagen-Promoting Topical Products

Topical pro-collagen products include creams, oils, lotions, and serums that you apply to the skin, to stimulate collagen production, including:

Retinoids

Vitamin C serums

Chemical peels

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Collagen-Containing Topical Products

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Food Sources of Collagen

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Beef, especially tough cuts, like pot roast or brisket

Chicken and turkey, which provide collagen in skin and connective tissue

Seafood, since fish and shellfish contain high levels of collagen in their bones and scales

You can also include foods that support your body’s collagen production, including:

Copper, found in beans, chickpeas, and cashews

Protein, such as egg whites and beans

Vitamin C, from citrus fruits, leafy greens, berries, and bell peppers

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Another popular form of dietary collagen is bone broth, which contains high levels of collagen from animal bones.

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While it may be a convenient source of collagen in your diet, research has not yet conclusively proven bone broth to provide anti-aging benefits for skin.

How to Select and Store Collagen

If you’re interested in improving your skin’s collagen production, it’s important to ask your dermatologist about your options, like topical products, supplements, and potential risks.

If your dermatologist thinks collagen supplementation is right for you, they can help you to choose a safe and high-quality product to use at home, such as collagen protein powders or topical creams. They can also discuss both the short- and long-term benefits of any products or treatments and how long the effects are designed to last.

How to Choose a Collagen Supplement

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Type 1 Ninety percent of the body’s collagen is type 1; it’s found in tendons, skin, bones, lungs, heart, ligaments, teeth, and connective tissues.

Type 2 This collagen type is one of the building blocks of cartilage, and is linked with health conditions like rheumatoid arthritis, skeletal dysplasias, and osteoarthritis.

Type 3 This type is an important component of muscle and blood vessels, and appears to function along with type 1 in maintaining the tendons, ligaments, and skin.

Storing Collagen

Store collagen products according to manufacturer’s instructions or your dermatologist’s recommendation.

Most collagen peptide supplements should be stored in a cool, dry place away from direct sunlight.

Collagen Dosage

Collagen is generally well tolerated and safe, but how much you need to take to feel the benefits can vary from person to person.

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The Takeaway

Collagen is a protein essential to building and maintaining systems throughout the body, including the skin, muscles, tendons, ligaments, bones, lungs, and heart.

You can increase your collagen intake through collagen-rich foods, powders, and capsules, or topical products you apply directly to the skin.

Collagen is generally safe and well-tolerated in doses of up to 2.5 to 15 g per day.

Over time, collagen supplementation can improve joint pain and stiffness, muscle mass, skin elasticity, and hydration, and aid with weight loss.

Resources We Trust

Cleveland Clinic: Everything You Should Know About Collagen Peptides

Harvard Health: Considering Collagen Drinks and Supplements?

Harvard T.H. Chan School of Public Health: Collagen

Cleveland Clinic: Collagen

MD Anderson Cancer Center: Collagen Benefits: Should I Take a Supplement?

Dias Campos L et al. Collagen Supplementation In Skin and Orthopedic Diseases: A Review of the Literature. Heliyon. April 2023.

Pu S-Y et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. April 26, 2023.

Aguirre-Cruz G et al. Collagen Hydrolysates for Skin Protection: Oral Administration and Topical Formulation. Antioxidants. February 22, 2020.

Khatri M et al. The Effects of Collagen Peptide Supplementation on Body Composition, Collagen Synthesis, and Recovery from Joint Injury and Exercise: A Systematic Review. Amino Acids. September 7, 2021.

Zdzieblik D et al. Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women. Journal of Bone Metabolism. August 31, 2021.

Jalili Z et al. Effects of Collagen Peptide Supplementation on Cardiovascular Markers: A Systematic Review and Meta-Analysis of Randomised, Placebo-Controlled Trials. British Journal of Nutrition. June 6, 2022.

Baek GH et al. Collagen Peptide Exerts an Anti-Obesity Effect by Influencing the Firmicutes/Bacteroidetes Ratio in the Gut. Nutrients. June 2, 2023.

Zdzieblik D et al. The Influence of Specific Bioactive Collagen Peptides on Body Composition and Muscle Strength in Middle-Aged, Untrained Men: A Randomized Controlled Trial. International Journal of Environmental Research and Public Health. April 30, 2021.

Benefits of Exercise. Oxford University Hospitals NHS Foundation Trust.

FDA 101: Dietary Supplements. U.S. Food and Drug Administration. June 2, 2022.

Bianchi FM et al. Evaluation of the Efficacy of a Hydrolyzed Collagen Supplement for Improving Skin Moisturization, Smoothness, and Wrinkles. The Journal of Clinical and Aesthetic Dermatology. March 2022.

Milosheska D et al. Use of Retinoids in Topical Antiaging Treatments: A Focused Review of Clinical Evidence for Conventional and Nanoformulations. Advances in Therapy. October 11, 2022.

Enescu CD et al. A review of topical vitamin C derivatives and their efficacy. Journal of Cosmetic Dermatology. June 2022.

Razi S et al. Demystifying the mechanism of action of professional facial peeling: In‐vivo visualization and quantification of changes in inflammation, melanin and collagen using Vivascope® and ConfoScan®. Dermatologic Therapy. October 3, 2022.

Lee YI et al. Effect of a Topical Collagen Tripeptide on Antiaging and Inhibition of Glycation of the Skin: A Pilot Study. International Journal of Molecular Sciences. January 20, 2022.

Al-Atif H. Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Field of Dermatology and Cosmetics. Dermatology Practical & Conceptual. January 2022.

Should You Take Collagen Supplements? UCLA Health. September 30, 2022.

Zinc Fact Sheet for Health Professionals. National Institutes of Health. September 28, 2022.

Mar-Solis LM et al. Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina. October 20, 2021.

Eichner AK et al. Essential Features of Third-Party Certification Programs for Dietary Supplements: A Consensus Statement. Current Sports Medicine Reports. May 2019.

Wang H. A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers. November 9, 2021.

Paul C et al. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. May 15, 2019.

Amy Spizuoco, DO

Amy Spizuoco, DO, is a board-certified dermatologist and dermatopathologist. Dr. Spizuoco has been practicing medical, surgical, and cosmetic dermatology, as well as dermatopatholo...

Jessica Migala

Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabet...