Emerging studies suggest that collagen supplements might help in reducing wrinkles and relieving joint pain. However, additional research is essential to establish their precise impact on the human body. Collagen serves as the primary protein in the human body, present in skin, tendons, ligaments, and various other connective tissues.

Several types of collagen have been identified within the human body, with types I, II, and III representing the most prevalent forms, accounting for approximately 80–90% of the total collagen content. Types I and III are predominantly located in the skin and bones, whereas type II is primarily found in the joints, playing a crucial role in joint health. While your body naturally synthesizes collagen, supplements have been promoted to enhance skin elasticity, support joint health, aid in muscle building, assist in fat burning, and more.

Discover more about the current evidence regarding collagen supplements and their effectiveness in improving health and wellness.

Different Types of Collagen Supplements

Collagen supplements are predominantly derived from animal sources, particularly from pigs, cattle, and fish. These supplements vary in their composition, but they generally contain collagen types I, II, and III, or a blend of these types.

These supplements can be found in three primary forms:

  • Hydrolyzed collagen (also referred to as collagen hydrolysate or collagen peptides) is processed into smaller protein fragments known as amino acids, making it easily digestible.
  • Gelatin contains collagen that is only partially broken down into amino acids, retaining more of its original structure.
  • Raw collagen (or undenatured collagen) maintains its complete protein structure, offering a different approach to supplementation.

Among these options, some research suggests that hydrolyzed collagen is absorbed by the body most effectively. Nevertheless, all forms of collagen undergo digestion, breaking down into amino acids that your body utilizes to synthesize collagen or other essential proteins.

It's notable that you don't necessarily need to consume collagen supplements to stimulate your body's collagen production; instead, your body naturally generates collagen using amino acids sourced from the proteins in your diet. However, certain studies indicate that incorporating collagen supplements may boost collagen synthesis and provide specific advantages.

Supplements for Skin and Joint Health

There is emerging evidence that collagen supplements may play a role in diminishing wrinkles and easing joint discomfort.

Skin Health

Collagen types I and III are essential components of your skin, imparting both strength and structural integrity. While your body naturally synthesizes collagen, research indicates that the levels in your skin may decline annually, contributing to the signs of aging. Studies have shown that supplementing with collagen may enhance collagen levels within the skin, thereby reducing the appearance of wrinkles and boosting skin elasticity and hydration. Despite these promising findings, further research is required to ascertain the effectiveness of collagen supplements on skin health and identify which specific formulations yield the best results.

It's also important to note that some studies may be funded by collagen manufacturers, which could introduce a potential bias in the findings.

Joint Health

Collagen type II is primarily located in cartilage, which serves as a protective cushion between the joints. In a prevalent condition referred to as osteoarthritis (OA), the cartilage between joints deteriorates, leading to symptoms such as inflammation, stiffness, pain, and impaired function, particularly in the hands, knees, and hips. Research suggests that various forms of collagen supplements may assist in alleviating joint pain associated with OA. A review conducted in 2023 indicates that collagen type II may positively influence OA symptoms by providing pain relief and enhancing joint function.

Collagen Supplements: Aiding Bone and Muscle Health

While the potential advantages of collagen supplements are quite encouraging, there remains a lack of substantial research regarding their impact on bone density, muscle development, and other health aspects.

Bone Health

The structure of bone is predominantly made up of collagen, particularly type I collagen. This is why collagen supplements are believed to play a role in protecting against osteoporosis, a medical condition characterized by weakened bones that are prone to fractures.

However, it’s important to note that a significant portion of the research supporting these claims has been completed using animal models. In a notable human study, participants who ingested 5 grams of hydrolyzed collagen daily over a period of one year showed a 3% increase in spinal bone density and nearly a 7% enhancement in femoral bone density.

Yet, despite some studies indicating that collagen supplements may help to enhance bone mass and prevent bone deterioration, further comprehensive human studies are essential to establish conclusive evidence.

Muscle Building

As with any source of protein, collagen supplements likely contribute to muscle growth when paired with resistance training exercises. A 2019 study found that collagen supplements produced effects comparable to those of a non-protein post-workout supplement.

Essentially, these findings imply that collagen supplements may be more beneficial than having no protein intake at all after a workout. However, the question of whether collagen supplements are more effective than other protein sources for muscle development remains unanswered. Although current research shows promise, there is limited evidence supporting the effectiveness of collagen supplements for enhancing bone health and promoting muscle growth.

Suggested Dosages

Based on various studies and available research, here are some suggested dosages for collagen supplementation:

  • For Reducing Skin Wrinkles: Hydrolyzed collagen type I, as well as a combination of types I and II, have shown positive effects after a period of 16 weeks.
  • For Alleviating Joint Pain and Supporting Bone Health: A daily intake of 40 mg of raw type-II collagen over a duration of 6 months is recommended.
  • For Enhancing Muscle Growth: Consuming collagen within one hour post-resistance training could aid in muscle development, although it's worth noting that other protein sources may provide similar benefits.

Most collagen supplements will indicate dosage recommendations clearly on their labels. It is crucial to adhere to these guidelines to avoid potential side effects.

Potential Side Effects

For the majority of individuals, collagen supplements are considered safe; however, some may experience mild side effects such as nausea, digestive discomfort, and diarrhea. It's important to be aware of these possibilities, especially if you're trying collagen for the first time.

Since most collagen supplements are derived from animal sources, they are typically not suitable for those following a vegan or vegetarian diet, although there are some exceptions available on the market. Moreover, these supplements might contain allergens, particularly fish; therefore, if you have known allergies, it is essential to thoroughly check the label to ensure that no collagen is sourced from allergens that could affect your health. Lastly, remember that collagen can also be obtained naturally from various foods. For instance, chicken skin and gelatinous cuts of meat are fantastic sources of collagen that can easily be incorporated into your diet.

The Bottom Line

Collagen supplements are touted for a variety of potential health benefits. Various studies show promising evidence suggesting that these supplements may help reduce the appearance of wrinkles and alleviate joint pain, particularly in cases of osteoarthritis. However, to fully validate these claims, more rigorous and high-quality research is essential. Despite the enthusiasm around collagen, there has been limited investigation into its effects on muscle growth, enhancing bone density, and other potential advantages. Therefore, further research is crucial across all these areas to establish clearer insights.

If you’re considering incorporating collagen into your regimen, it’s advisable to purchase these supplements from local specialty stores or reputable online retailers. However, it is important to consult with a healthcare professional prior to beginning any new supplement to ensure it's suitable for your individual health needs.