Collagen's main role is to provide structure, strength and support throughout your body. Collagen's specific roles include: Helping fibroblasts form in your dermis (middle skin layer), which helps new cells grow. Playing a role in replacing dead skin cells.
Collagen is a key component in bones, skin, muscles, and other body parts. It may help improve skin health, relieve joint pain, and prevent bone loss, among other things.
Collagen is a protein. Your body makes it, and it’s important for healthy joints, skin, bones, muscles, and more. But as you age — just when it’s harder for your body to make collagen — the collagen you have begins to break down. So, you may be considering collagen supplements and wondering how much they really help.
Here are 9 science-backed health benefits of taking collagen.
Collagen is a key component in bones, skin, muscles, and other body parts. It may help improve skin health, relieve joint pain, and prevent bone loss, among other things.
Collagen is a protein. Your body makes it, and it’s important for healthy joints, skin, bones, muscles, and more. But as you age — just when it’s harder for your body to make collagen — the collagen you have begins to break down. So, you may be considering collagen supplements and ondering how much they really help. Here are 9 science-backed health benefits of taking collagen.
What is collageCollagen is the most abundantTrusted Source protein in your body. It’s the main component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles. It has many important functions, including providing your skin with structure and strengthening your bones.You can get collagen from foods like pork skin and bone broth, but collagen supplements have also become popular. Most are hydrolyzed, which means the collagen has been broken down to make it easier to absorb.These supplements come primarily in powder form but are also available in capsules. The types of collagen found in supplements vary — some contain one or two types, while others contain up to five
Collagen is the most abundant protein in your body. You can increase your intake of collagen by taking supplements or eating animal foods and bone broth. However, absorption from food may not be as efficient as from supplements.
Collagen supplementation provides a variety of health benefits.
1. May improve skin health
Collagen is a major component of your skin. It plays a role in strengthening skin, as well as in elasticity and hydration. As you age, your body produces less collagenTrusted Source, leading to dry skin and the formation of wrinkles.
Several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness. One review of 26 studiesTrusted Source focusing mostly on women found that taking 1–12 grams of collagen per day for 4–12 weeks led to improvements in skin elasticity and hydration.
These supplements may workTrusted Source by stimulating your body to produce collagen and other proteins that help structure your skin, including elastin and fibrillin.
There are also many anecdotal claims that collagen supplements help prevent acne and other skin conditions, but these aren’t supported by scientific evidence.
Interested in collagen supplements for skin health
Check out our roundup of the best collagen supplements.
2. May relieve joint pai
As you age, the amount of collagen in your body decreases, and your risk increases for joint disorders such as osteoarthritis. Some studies suggest that collagen supplements may help improveTrusted Source symptoms of osteoarthritis and reduce overall joint pain.
A review of studies in people with osteoarthritis found that taking collagen led to significant improvementsTrusted Source in joint stiffness but not pain or functional limitation.
Researchers suggest supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen which may lead toTrusted Source lower inflammation, better joint support, and reduced pain. But evidence is needed to recommend collagen as a treatment for osteoarthritis.
3. May prevent bone los
Your bones are made mostly of collagen. As you age, collagen deteriorates, and your bone mass decreases. This may lead toTrusted Source conditions such as osteoporosis, which is characterized by low bone density and a higher risk of bone fractures.
Research suggestsTrusted Source collagen supplements may help inhibit the bone breakdown that leads to osteoporosis.
In a 12-month study of postmenopausal women, some took a calcium and vitamin D supplement with 5 grams of collagen and others took a calcium and vitamin D supplement with no collagen daily.
Those taking the calcium, vitamin D, and collagen supplement had significantly lowerTrusted Source blood levels of proteins that promote bone breakdown and less loss of mineral bone density than those who took only the calcium and vitamin D.
Another study found similar results in 66 postmenopausal women who took 5 grams of collagen daily for 12 months. Participants who took the collagen had an increase of up to 7%Trusted Source in their bone mineral density (BMD), a measure of the density of minerals in bones.
However, more human studies are needed.
4. May boost muscle mas
As the most abundant protein in the body, collagen is an important component of skeletal muscle.
In a 12-week study, 26 older men with sarcopenia took 15 grams of collagen while participating in an exercise program. Compared to men who exercised but didn’t take collagen, they gained significantly more muscle massTrusted Source and strength.
However, more research is necessary to prove collagen’s potential to boost muscle mass.
5. May promote heart healt
Researchers have theorized that collagen supplements may help reduce the risk of heart conditions.
Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body.
Without enough collagen, arteries may become less flexible and elastic, which may lead to atherosclerosis, a disease characterized by the narrowing of your arteries. This condition may cause heart attack and stroke.
In a 6-month study, 30 healthy adults took 16 grams of collagen daily. They had experienced a significant reduction in measures of artery stiffness from the study’s beginning to its end (18Trusted Source).
Additionally, their levels of HDL (good) cholesterol rose by an average of 6%Trusted Source. HDL is an important factor in the risk of heart conditions, including atherosclerosis, though more research is needed.
6. May improve gut healt
Although no randomized controlled trials support this claim, some health professionals report that collagen supplements can treat leaky gut syndrome, also called intestinal permeability. Individuals report collagen helps, but research is needed.
7. May strengthen your hair and nail
Taking collagen may increase the strengthTrusted Source of your nails. While more research is needed to support collagen’s effect on hair, people report that taking collagen may help your hair avoid breaking as easily.
8. May help maintain brain health
While no studies have examined the role of collagen supplements in brain health, some people claim that they improve mood and reduce anxiety symptoms.
9. May help support weight los
Proponents believe that collagen supplements may promote weight loss and faster metabolism. However, no studies support these claims. Although these potential effects are promising, more research is needed before formal conclusions can be made.
While collagen supplements are generally well tolerated with few reported side effects, many are made from common food allergens, such as fish, shellfish, and eggs. People with allergies to these foods should avoid collagen supplements made with these ingredients.
Some people report nausea, bloating, and heartburn when taking collagen supplements, but researchTrusted Source has not consistently shown these as side effects.
Collagen may be found in or derived from animal products. Foods that contain collagen include:
- gelatin
- bone broth
- connective tissues of animals
- chicken skin
- pork skin
- beef
- fish
Vitamin C is crucial for collagen synthesis. There are many foods that are high in Vitamin C, like citrus fruits, broccoli, strawberries, and many others.
Because collagen’s amino acid composition differs from those of other proteins, the possible alternatives are limited. Vegan collagen can be made from genetically modified yeast and bacteria, which contain proteins similar to collagen. These are being investigated as potential collagen sources.
A nutritionally balanced diet rich in fruits, vegetables, and plant-based protein foods may help boostTrusted Source the body’s production of collagen.
Collagen Powder Benefits
Because it makes up so many critical parts of our bodies, collagen is not only beneficial but also essential for maintaining good health. But scientists are still debating the benefits of collagen powder and other collagen supplements. While there's reasonable evidence that they help maintain hydrated skin and relieve osteoarthritis pain, we need more studies into less well-understood benefits, such as lowering blood pressure and blood sugar levels.
Here are some commonly cited benefits of collagen supplements:
Stronger bones. As you age, your bones become less dense and more brittle, breaking more easily and taking longer to heal. Some research has found that taking daily collagen powder could help make your bones denser, slowing the aging process that makes them brittle and helping your body produce new bone.
Skin elasticity and hydration. Collagen supplements have been shown to improve skin hydration and elasticity in older people. They might also help lessen wrinkles.
Thicker hair. While more men go bald, many women also have hair loss or thinning as they age. In one study, a group of women with thinning hair saw significant increases in their hair's quantity, scalp coverage, and thickness while taking daily collagen supplements.
Reduced osteoarthritis pain. For people with knee osteoarthritis, collagen supplements might act as a mild pain reliever and improve joint function. It may take about 3-5 months of daily treatment before you see these improvements.
Increased muscle mass. One small study found that men who took collagen peptide supplements during a 12-week strength training program saw more increases in muscle mass and strength than those who didn't.
Improved heart health. Collagen helps keep the shape of your arteries and blood vessels. When you lack collagen, your arteries may weaken. Fragile blood vessels increase the risk of atherosclerosis, which can lead to a heart attack or stroke. A small study done on healthy people found that collagen powder kept arteries healthier and helped reduce the risk of atherosclerosis.
Keep in mind that after you take a collagen supplement, your digestive system breaks it down into amino acids. Your body then puts these amino acids together to form new proteins. They may not contain the same amino acids that were in the supplement you took. So, no matter what the label may say, you can't target their benefits to certain areas like skin, hair, or joints
Collagen Side Effects
The FDA doesn't regulate collagen powder or any other type of dietary supplement. So, there's no guarantee that your collagen supplement contains the type or amount of collagen the label says it does.
There's also a chance it could be contaminated with pesticides, bacteria, or other substances. Because collagen powder and other supplements are usually made from animals, they might contain heavy metals or other toxins that can collect in animals' bones. Always make sure you buy supplements from a reputable source.
Foods With Collagen
The effects of collagen powder and other supplements continue to be researched and debated. Instead of buying these supplements, you can always help your body make more collagen naturally by ensuring your diet is packed with healthy foods.
To produce collagen, your body puts the amino acids glycine and proline together with other amino acids including vitamin C, zinc, and copper. You can help your body make more collagen by eating lots of glycine- and proline-rich foods. For vitamin C, zinc, and copper, you should also be sure to eat foods like papaya, citrus fruits, tomatoes, leafy greens, broccoli, cauliflower, shellfish, nuts, and whole grains. Foods to add to your diet for more collagen include:
Fish with the skin on. Fish is an excellent source of collagen from food, as long as you leave the skin on. That's because much of the collagen found in fish is stored in the skin. Other benefits of fish include omega-3 fatty acids and vitamin D.
Chicken. If you've ever prepared a whole chicken, you know there's quite a bit of connective tissue in the meat. This makes chicken a good option for adding more collagen to your diet. Chicken feet in particular, while not a common food in some parts of the world, are a good source of collagen.
Fruits and vegetables. For vegetarians and vegans, consider eating foods high in vitamin C. Eating foods rich in this nutrient encourages your body to make its own collagen and keep you healthy and strong.
Other high-protein foods. Foods high in protein help collagen production because they have a lot of amino acids. These include eggs, dairy, and beans.
How Much Collagen Should I Take?
Research has shown that adults can safely consume between 2.5 and 15 grams of collagen a day. Read the label on your supplement to see how much it contains.
Many people take 1-2 tablespoons of collagen powder per day. You can take collagen powder by mixing it into smoothies, shakes, baked goods, soups, or even your coffee or tea.
Is there such a thing as too much collagen powder?
Because collagen is basically protein, you can't overdose on it. But excessive protein can eventually take a toll on the health of your kidneys. That's one reason you should tell your doctor before taking any type of supplement.
Takeaways
Is taking collagen every day good for you?
You can safely take 2.5-15 grams of collagen peptides per day. Studies show no side effects, and it may contribute to the health of your skin, joints, and muscles.
Does taking collagen really work?
Some studies show that collagen helps with the appearance of your skin. But more research is needed to confirm whether collagen supplements have other benefits.
How long does it take to see results from collagen supplements
Collagen turnover is a slow process. Most studies use a minimum of 8 weeks to assess collagen’s effects on skin health and joint pain relief, but other studiesTrusted Source use longer periods, such as 12 months, for bone health.
Is it good to take collagen every day
It’s probably fine to take supplements containing collagen daily, and few side effects have been reported.
Is collagen safe for your kidneys
If you have kidney stones or are at risk for them, you may want to avoid collagenTrusted Source supplements. They contain an amino acid called hydroxyproline that is converted into oxalate in your body. Too much oxalate may lead to kidney stones.
Collagen supplements are associated with several health benefits and very few known risks. Supplements may increase muscle mass, prevent bone loss, relieve joint pain, and improve skin health by reducing wrinkles and dryness.
While other benefits may exist, most claims about weight loss, gut health, and brain health aren’t backed by research. Although several foods contain collagen, it’s unknown whether these foods offer the same benefits as supplements.