Benefits of Collagen Supplements

The benefits of collagen supplements extend beyond healthy skin. They also include bone health, joint health, and more. However, research on these benefits is limited, which is important to consider when reviewing the evidence.

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Collagen is a protein found in connective tissues in your body. It is located in your skin, bones, tendons, and ligaments. Its main job is to give tissues structure and help them withstand stretching and impact.

This article will cover collagen supplements' potential benefits and possible side effects. It also explains how to take collagen and what to look for in collagen products.

In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

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What Is Collagen?

Collagen is made up of the amino acids glycine, proline, and hydroxyproline. It can also contain vitamin C, biotin, or zinc.

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

Types of Collagen

All types of collagen play a role in keeping cartilage healthy. They make up a significant portion of skin, bones, and other connective tissues.

There are 28 different types of collagen, but only about four or five are found in dietary supplements. While all types support health, each has its own properties:

• 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: This form is available in powder form and dissolves in liquids. It is also called collagen peptides or collagen hydrolysate. You can add it to smoothies or coffee and it's easy for your body to absorb and use.
• 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.

Collagen supplements are also available as liquid or capsules.

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: Collagen supplement studies have used doses ranging from 2.5 to 10 grams daily.

• 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.

Collagen Supplement Benefits

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.

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

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

Many studies on the benefits of collagen supplements are small or limited. In some cases, collagen suppliers fund the studies. Corporations can benefit if study outcomes are positive, meaning some (not all) corporations may not always have your best interest in mind. This is important to consider this when reviewing the research.

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.

Studies on collagen's impact on the skin include:

• 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 may begin to decline (during one's 20s). Some studies have looked at whether collagen supplements can help with these effects. A study had women ages 35 to 55 take either a collagen supplement (Type I collagen) or a placebo once daily for eight weeks. At the end of the study, the women who took the collagen had improved skin elasticity compared to those who took the placebo. Of note, porcine (pig) type 1 collagen was used in this study. Given this, this supplement would not be appropriate 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 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.

Do Supplements Target Specific Areas?

You can't choose where your body will use collagen. For example, you might take a supplement to improve your skin, but if your bones or your muscles are collagen-deprived, extra collagen will likely be used by your bones and muscles first.

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

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

A 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 a night and improved cognitive function.

Another 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.

False Claims

The Food and Drug Administration (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.

What Are the Side Effects of Collagen Supplements?

The side effects of collagen supplements are usually not major. 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'll want to 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

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?

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

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 boost 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.

Similar Supplements

Collagen "peptides" are another supplement for aging skin and osteoarthritis. Some products marketed as collagen supplements contain hydrolyzed collagen. This animal-derived collagen has been broken down into small peptides that your body can absorb more effectively.

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.

Food Sources of Collagen

Collagen is found in animal-source foods, including:

• Tough cuts of meat like pot roast, brisket, and chuck steak
• Bones and skin of fresh and saltwater fish
• Bone broth
• Gelatin derived from animal bones, cartilage, and skin

Types of Collage Supplements

Supplements are available in several forms, including:

• Collagen tablets
• Collagen capsules
• Collagen liquids
• Collagen powders
  

Summary

Some people use collagen supplements to combat the body's reduced collagen production as they age.

Some studies have suggested that collagen supplements may have certain health benefits, like promoting skin elasticity and supporting joint, bone, and heart health. However, research on these benefits is limited and conflicting.

Some people should not take collagen supplements. If you follow a strict Halal, Kosher, vegetarian, or vegan diet, take certain medications, have health conditions, or have allergies, you may need to avoid using these products.

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Since our beginnings as a family-owned business in France, Rousselot has been a part of numerous leading industrial groups, such as Elf Sanofi, SKW, VION Ingredients, and ' since ' Darling Ingredients. The company has steadily expanded, by acquiring gelatin factories and establishing sales structures across Europe, the Americas, and Asia. In , the Brazilian group Gelnex, also specializing in gelatin and collagen, became part of Darling Ingredients. 

Today, we combine industry-leading research with sustainable, state-of-the-art production processes to deliver high quality collagen-based solutions. As a world-leading collagen and gelatin company, we offer a range of over 400 products derived from collagen.

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