Medically reviewed by William Truswell, MD
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Credit: Anna Tabakova / Stocksy
- Results from studies provide modest evidence that collagen can help improve your skin and joint health.
- Studies suggest that hydrolyzed collagen is better absorbed than native collagen (collagen in its natural, unbroken form).
- Collagen is generally safe and well-tolerated when used at the recommended doses. However, some supplements contain additional ingredients or fillers that may pose risks.
There is evidence to suggest that collagen may offer modest benefits for skin and joint health. However, they are not a quick fix for healthy skin or better joints as we get older.
What Is Collagen?
Collagen is one of the most abundant proteins in the human body, accounting for about 30% of your body’s total protein. It gives structure and support to other tissues in your body, including the skin, muscles, and bones.
As you get older, the way your body produces collagen changes, and some types, especially those that play a role in the skin (such as type 1 collagen), are lost.
Do Collagen Supplements Help Your Skin?
There is no official recommendation for using collagen supplements to improve skin health. However, studies show that the loss of collagen with age is associated with a loss of type 1 collagen, which contributes to skin aging, increased wrinkling, and sagging eyelids.
In a review of over 1,100 people aged 20 to 70, researchers found that taking collagen for up to 90 days effectively reduces wrinkles and improves skin elasticity and hydration. In another study, collagen improved skin moisturization, skin elasticity, and wrinkles after 28 days.
In general, the results from studies provide modest evidence that it can help with improving your skin, especially when used with other lifestyle changes that promote a healthier skin as you age, such as:
- Apply sunscreen when outdoors
- Quit smoking
- Limit alcohol use
- Drink enough water
- Sleep well
- Eat a balanced diet that includes protein-rich food.
Do Collagen Supplements Support Your Bone Health?
Collagen is a major component of bones. It provides the bone's structure and flexibility, helping it resist breaking.
Collagen supplementation has been shown to increase bone strength and improve joint mobility.
In one study involving about 96 people with joint discomfort, daily collagen supplementation for 24 weeks increased joint flexibility and improved joint function.
Other potential benefits of collagen supplementation on bone health include:
- May reduce joint pain in people with knee osteoarthritis
- May improve joint stiffness and mobility
- May increase bone strength
- May increase bone density and mass
Overall, there is some evidence that collagen may support joint health, but much of this research is funded by groups that may stand to benefit from the outcome. Despite the potential bias in these studies, collagen is part of your bone structure. Therefore, supplementation may offer some benefits for bone health.
Side Effects of Collagen
Collagen is generally safe and well-tolerated when used at the recommended doses. However, some supplements contain additional ingredients or fillers that may pose risks.
That said, some side effects of collagen supplements include:
- Bloating
- Stomach upset
- Heart burn
- Nausea
- Risk of allergic reaction (especially collagen from fish sources)
- Skin reaction like blisters, and skin peeling (rare)
If you are pregnant, it is important to check with your healthcare provider before taking collagen, as there is not enough safety data in pregnancy. People with allergies to fish or sulfites should avoid collagen supplements made from these sources.
What to Look Out for in Collagen Supplements
Collagen comes from different sources, and its effectiveness can differ. If you choose to try collagen supplements, here are some things you should look out for:
Type of Collagen
There are over 28 types of collagen, but the most common are types I, II, III, IV, and V, each with different functions.
Type 1 collagen is the most common type of collagen and makes up to 90% of the body’s collagen. It is commonly found in the skin and bones.
If you are looking for a collagen that supports skin and bone health, type I collagen may be a good option. Supplements containing type III collagen support type I collagen production and may offer some benefits for skin health.
However, most supplements with type 1 collagen are obtained from fish, so if you have fish allergies, you may want to avoid these types.
Type II collagen supplements support joint health and may help reduce arthritis pain. It is often sourced from cows and chickens.
Sources of Collagen
Collagen is obtained from different sources, including fish, cows, pigs, and chickens. Always look at the source of the collagen before purchasing, or let the pharmacist know if you have any allergies so they can recommend the right supplement for you.
Vegetarians may also opt for plant-based or “vegan” collagen, which is not really collagen but is designed to support collagen production.
Ingredients
Always review the ingredient list of any collagen supplement before buying. You also want to avoid supplements with too many additives, sweeteners, or fillers.
The dose and type of ingredient used can also affect the effectiveness of collagen supplements.
If you do not want to take collagen supplements, you can also get hydroxyproline (helps with collagen production) from foods like bone broth, spirulina, dairy (Parmesan cheese), chicken skin, jellyfish, and sardines.
Levels of Processing
There are also other forms of collagen, like hydrolyzed collagen or collagen peptides, which are processed collagen broken down into smaller amino acid chains to improve absorption.
Studies suggest that hydrolyzed collagen is better absorbed than native collagen (collagen in its natural, unbroken form).
In addition, products with higher concentrations of collagen peptides, such as prolylhydroxyproline (Pro-Hyp) and hydroxyprolylglycine (Hyp-Gly), may be more effective at reducing wrinkles and improving hydration.
Quality and Purity
The FDA doesn’t regulate supplements, including collagen, before they come on the market. So there’s no way to know whether the label matches the bottle's contents.
To ensure the purity and safety of the collagen supplement you are choosing, choose a brand that uses independent third-party testing.
To ensure the product you have chosen has an accurate label and is free of contaminants, check the packaging for certification seals from NSF International, the U.S. Pharmacopeia (USP), or Good Manufacturing Practice (GMP).
You can ask a healthcare professional to recommend a collagen brand if you are unsure about the quality of collagen on the market.
