Table of ContentsView AllTable of ContentsBenefits to Your BodyDownsidesCollagen-Rich FoodsHow Much Do You Need?
Table of ContentsView All
View All
Table of Contents
Benefits to Your Body
Downsides
Collagen-Rich Foods
How Much Do You Need?
Collagen is a protein that’s naturally found in the human body.It helps make up the skin, bones, and cartilage.However, as we age, the body’s collagen production breaks down.
Collagen supplements in pill, liquid, or powder form are usually made usinghydrolyzedorcollagen peptides, tiny pieces of animal collagen. Although research is ongoing, some experts suggest that adding acollagen supplementor eating more collagen-rich foods may support skin, nail, joint, muscle, and bone health.
mihailomilovanovic/ Getty Images
1. May Improve Skin Health
As collagen depletes from the body with age, research suggests that supplementing with collagen may increaseskin elasticityand boost skin hydration.
2. May Relieve Joint Pain
Studies show consuming collagen may help soothe joint pain and other symptoms related toarthritis.Taking a collagen supplement daily may also trigger collagen growth in joint cartilage, ultimately slowing the progression ofosteoarthritis(degenerative disease causing joints to lose cartilage).
3. May Prevent Bone Loss
However, most of the research includes participants at a higher risk of osteoporosis, likepostmenopausal women(those who have gone through menopause, the time when the menstrual cycle stops). So, more evidence is needed to confirm potential bone-related benefits in the broader population.
4. May Increase Muscle Mass
Collagen supplements may support muscle proteins, likecreatine, that offer fuel for muscles and may improve muscle mass.In one study, male participants taking collagen supplements experienced gains inmuscle mass and strengthand improved body composition after exercising.
Other research suggests that combiningresistance (strength) trainingwith collagen supplementation was more successful in increasing muscle strength than resistance training alone.
5. May Promote Heart Health
Collagen may support thearteries, which are blood vessels that transport blood from the heart to the body, preventing them from weakening and narrowing.
Research also found that taking a collagen supplement twice daily for six months improved participants' levels of beneficialhigh-density lipoprotein (HDL) cholesterol(HDL) and reduced artery stiffness.However, more research is needed to support collagen supplementation for heart disease prevention.
6. May Improve Gut Health
Collagen is made of amino acids, likeglycineand glutamine, which support the digestive tract lining and overallgut health. Collagen supplements may protect the intestinal barrier from bacteria and other harmful microorganisms.Although more research is needed, a daily collagen supplement may help reduce bloating and otherdigestive symptomsin healthy adult females.
7. May Strengthen Hair and Nails
Collagen contains amino acids likekeratin, which form hair, nails, and skin.Research is still limited regardinghair growth, though one study found that taking collagen supplements for 12 weeks resulted in less hair breakage for female participants.
Collagen supplements may help withbrittle nail syndrome, when nails become rough and start to peel. One study showed that taking 2.5 grams of collagen supplements daily for 24 weeks led to nail growth and improved appearance.
8. May Help Support Weight Loss
While research on collagen and weight loss is still emerging, experts are starting to understand how the protein may support satiety, thesatisfied feeling of fullness.
Because feeling full can lead to eating less and potentially result in weight loss, researchers looked at how taking marine collagen supplements may help. They found that taking a collagen supplement daily for 12 weeks may reduce body fat mass andfat percentage.
A Word From Verywell
—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Are There Downsides to Taking Collagen Supplements?
Collagen supplementsare generally safe for most healthy adults when taking 10 milligrams a day or less for under five months. At this amount, few to no side effects have been reported.
Though rare, some of the more common side effects include:
People who do not often consume seafood products or areallergic to shellfishshould check the labels of collagen products. Some collagen supplements are derived from fish and shellfish protein. This allergy can cause symptoms like a rash, stomach cramping, diarrhea, ornasal congestion.
Several types of foods are naturally rich in collagen. Increasing your intake of certain protein-rich foods can help boost collagen levels naturally.
Some potential dietary options include:
Experts also suggest consuming foods high in theamino acidsthat produce collagen, likeglycine, proline, and hydroxyproline. These foods include eggs, dairy,legumes(such as beans, lentils, and peas), and soy.
How Much Collagen Do You Need?
The Food and Drug Administration (FDA) does not regulatedietary supplements(like collagen) in the same way it does for medications. This means that federal regulators don’t recommend standard dosages or serving sizes for collagen supplements.
That said, most research suggests that between 2.5 to 15 grams of collagen supplement daily is safe and ideal, particularly for potential skin health benefits.
Regarding the absorption of collagen from the diet, recommended amounts can vary based on age, overall health, and other factors.Check with a healthcare provider before adding a collagen supplement or increasing your collagen intake to ensure it’s safe for you.
Summary
Collagen is a naturally occurring protein that helps support the skin, cartilage, bone, and connective tissue. During the aging process, collagen production declines. Some research suggests that collagen supplements may benefit your skin, hair, nails, joints, bones, and more.
While more evidence is needed, collagen supplements are available in powder, liquid, and capsule forms. Collagen dietary supplements are not federally regulated. If you want to add collagen to your routine, consider speaking to a healthcare provider.
27 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Shoulders MD, Raines RT.Collagen structure and stability.Annu Rev Biochem. 2009;78:929-58. doi:10.1146/annurev.biochem.77.032207.120833MedlinePlus.Collagen peptides.Aguirre-Cruz G, León-López A, Cruz-Gómez V et alHydrolysates for skin protection: Oral administration and topical formulation.Antioxidants(Basel). 2020;9(2):181. doi:10.3390/antiox9020181Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA.Oral collagen supplementation: a systematic review of dermatological applications.J Drugs Dermatol. 2019;18(1):9-16de Miranda RB, Weimer P, Rossi RC.Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis.Int J Dermatol.2021 Dec;60(12):1449-1461. doi:10.1111/ijd.15518Bolke L, Schlippe G, Gerß J, Voss W.A collagen supplement improves akin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study.Nutrients. 2019;11(10):2494. doi:10.3390/nu11102494Wang H.A review of the effects of collagen treatment in clinical studies.Polymers (Basel).2021 Nov;13(22):3868. doi:10.3390/polym13223868Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L.The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review.Amino Acids. 2021;53(10):1493-1506. doi:10.1007/s00726-021-03072-xBernardes Fanaro, G, Porfirio, E.Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review.Revista Brasileira de Geriatria e Gerontologia.2016 Jan;19(1). doi:10.1590/1809-9823.2016.14145Porfírio E, Bernardes Fanaro G.Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review.Rev Bras Geriatr Gerontol. 2016;19(1). doi:10.1590/1809-9823.2016.14145García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al.Effect of collagen supplementation on osteoarthritis symptoms: A meta-analysis of randomized placebo-controlled trials.Int Orthop. 2019;43(3):531-538. doi:10.1007/s00264-018-4211-5König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A.Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women — a randomized controlled study.Nutrients. 2018;10(1):97. doi:10.3390/nu10010097Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D.Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomised controlled trial.Br J Nutr. 2015;114(8):1237-1245. doi:10.1017/S0007114515002810Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D.Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial.Br J Nutr. 2015;114(8):1237-45. doi:10.1017/S0007114515002810Oertzen-Hagemann V, Kirmse M, Eggers B, et al.Effects of 12 weeks of hypertrophy resistance exercise training combined with collagen peptide supplementation on the skeletal muscle proteome in recreationally active men.Nutrients. 2019;11(5):1072. doi:10.3390/nu11051072Neff LS, Bradshaw AD.Cross your heart? Collagen cross-links in cardiac health and disease.Cell Signal.2021;79:109889. doi:10.1016/j.cellsig.2020.109889Tomosugi N, Yamamoto S, Takeuchi M, et al.Effect of collagen tripeptide on atherosclerosis in healthy humans.J Atheroscler Thromb. 2017;24(5):530-538. doi:10.5551/jat.36293Abrahams M, O’Grady R, Prawitt J.Effect of a daily collagen peptide supplement on digestive symptoms in healthy women: 2-phase mixed methods study.JMIR Form Res.2022;6(5):e36339. doi:10.2196/36339Harvard Health.Considering collagen drinks and supplements?Kalman, DS, Hewlings, S.The effect of oral hydrolyzed eggshell membrane on the appearance of hair, skin, and nails in healthy middle-aged adults: A randomized double-blind placebo-controlled clinical trial.J Cosmet Dermatol. 2020; 19: 1463– 1472. doi:10.1111/jocd.13275Hexsel D, Zague V, Schunck M et al.Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails.J Cosmet Dermatol. 2017;16(4):520-526. doi:10.1111/jocd.12393Tak YJ, Kim YJ, Lee JG et al.Effect of oral ingestion of low-molecular collagen peptides derived from skate (Raja Kenojei) skin on body fat in overweight adults: A randomized, double-blind, placebo-controlled trial.Mar Drugs. 2019;17(3):157. doi:10.3390/md17030157Harvard T.H. Chan School of Public Health.Collagen.Deane CS, Bass JJ, Crossland H, Phillips BE, Atherton PJ.Animal, plant, collagen and blended dietary proteins: effects on musculoskeletal outcomes.Nutrients.2020 Sep;12(9):2670. doi:10.3390/nu12092670U.S. Food and Drug Administration.Questions and answers on dietary supplements.Paul C, Leser S, Oesser S.Significant amounts of functional collagen peptides can be incorporated in the diet while maintaining indispensable amino acid balance.Nutrients. 2019;11(5):1079. doi:10.3390/nu11051079Cao C, Xiao Z, Wu Y, Ge C.Diet and skin aging—from the perspective of food nutrition.Nutrients. 2020;12(3):870. doi:10.3390/nu12030870
27 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Shoulders MD, Raines RT.Collagen structure and stability.Annu Rev Biochem. 2009;78:929-58. doi:10.1146/annurev.biochem.77.032207.120833MedlinePlus.Collagen peptides.Aguirre-Cruz G, León-López A, Cruz-Gómez V et alHydrolysates for skin protection: Oral administration and topical formulation.Antioxidants(Basel). 2020;9(2):181. doi:10.3390/antiox9020181Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA.Oral collagen supplementation: a systematic review of dermatological applications.J Drugs Dermatol. 2019;18(1):9-16de Miranda RB, Weimer P, Rossi RC.Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis.Int J Dermatol.2021 Dec;60(12):1449-1461. doi:10.1111/ijd.15518Bolke L, Schlippe G, Gerß J, Voss W.A collagen supplement improves akin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study.Nutrients. 2019;11(10):2494. doi:10.3390/nu11102494Wang H.A review of the effects of collagen treatment in clinical studies.Polymers (Basel).2021 Nov;13(22):3868. doi:10.3390/polym13223868Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L.The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review.Amino Acids. 2021;53(10):1493-1506. doi:10.1007/s00726-021-03072-xBernardes Fanaro, G, Porfirio, E.Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review.Revista Brasileira de Geriatria e Gerontologia.2016 Jan;19(1). doi:10.1590/1809-9823.2016.14145Porfírio E, Bernardes Fanaro G.Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review.Rev Bras Geriatr Gerontol. 2016;19(1). doi:10.1590/1809-9823.2016.14145García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al.Effect of collagen supplementation on osteoarthritis symptoms: A meta-analysis of randomized placebo-controlled trials.Int Orthop. 2019;43(3):531-538. doi:10.1007/s00264-018-4211-5König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A.Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women — a randomized controlled study.Nutrients. 2018;10(1):97. doi:10.3390/nu10010097Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D.Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomised controlled trial.Br J Nutr. 2015;114(8):1237-1245. doi:10.1017/S0007114515002810Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D.Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial.Br J Nutr. 2015;114(8):1237-45. doi:10.1017/S0007114515002810Oertzen-Hagemann V, Kirmse M, Eggers B, et al.Effects of 12 weeks of hypertrophy resistance exercise training combined with collagen peptide supplementation on the skeletal muscle proteome in recreationally active men.Nutrients. 2019;11(5):1072. doi:10.3390/nu11051072Neff LS, Bradshaw AD.Cross your heart? Collagen cross-links in cardiac health and disease.Cell Signal.2021;79:109889. doi:10.1016/j.cellsig.2020.109889Tomosugi N, Yamamoto S, Takeuchi M, et al.Effect of collagen tripeptide on atherosclerosis in healthy humans.J Atheroscler Thromb. 2017;24(5):530-538. doi:10.5551/jat.36293Abrahams M, O’Grady R, Prawitt J.Effect of a daily collagen peptide supplement on digestive symptoms in healthy women: 2-phase mixed methods study.JMIR Form Res.2022;6(5):e36339. doi:10.2196/36339Harvard Health.Considering collagen drinks and supplements?Kalman, DS, Hewlings, S.The effect of oral hydrolyzed eggshell membrane on the appearance of hair, skin, and nails in healthy middle-aged adults: A randomized double-blind placebo-controlled clinical trial.J Cosmet Dermatol. 2020; 19: 1463– 1472. doi:10.1111/jocd.13275Hexsel D, Zague V, Schunck M et al.Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails.J Cosmet Dermatol. 2017;16(4):520-526. doi:10.1111/jocd.12393Tak YJ, Kim YJ, Lee JG et al.Effect of oral ingestion of low-molecular collagen peptides derived from skate (Raja Kenojei) skin on body fat in overweight adults: A randomized, double-blind, placebo-controlled trial.Mar Drugs. 2019;17(3):157. doi:10.3390/md17030157Harvard T.H. Chan School of Public Health.Collagen.Deane CS, Bass JJ, Crossland H, Phillips BE, Atherton PJ.Animal, plant, collagen and blended dietary proteins: effects on musculoskeletal outcomes.Nutrients.2020 Sep;12(9):2670. doi:10.3390/nu12092670U.S. Food and Drug Administration.Questions and answers on dietary supplements.Paul C, Leser S, Oesser S.Significant amounts of functional collagen peptides can be incorporated in the diet while maintaining indispensable amino acid balance.Nutrients. 2019;11(5):1079. doi:10.3390/nu11051079Cao C, Xiao Z, Wu Y, Ge C.Diet and skin aging—from the perspective of food nutrition.Nutrients. 2020;12(3):870. doi:10.3390/nu12030870
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Shoulders MD, Raines RT.Collagen structure and stability.Annu Rev Biochem. 2009;78:929-58. doi:10.1146/annurev.biochem.77.032207.120833MedlinePlus.Collagen peptides.Aguirre-Cruz G, León-López A, Cruz-Gómez V et alHydrolysates for skin protection: Oral administration and topical formulation.Antioxidants(Basel). 2020;9(2):181. doi:10.3390/antiox9020181Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA.Oral collagen supplementation: a systematic review of dermatological applications.J Drugs Dermatol. 2019;18(1):9-16de Miranda RB, Weimer P, Rossi RC.Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis.Int J Dermatol.2021 Dec;60(12):1449-1461. doi:10.1111/ijd.15518Bolke L, Schlippe G, Gerß J, Voss W.A collagen supplement improves akin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study.Nutrients. 2019;11(10):2494. doi:10.3390/nu11102494Wang H.A review of the effects of collagen treatment in clinical studies.Polymers (Basel).2021 Nov;13(22):3868. doi:10.3390/polym13223868Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L.The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review.Amino Acids. 2021;53(10):1493-1506. doi:10.1007/s00726-021-03072-xBernardes Fanaro, G, Porfirio, E.Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review.Revista Brasileira de Geriatria e Gerontologia.2016 Jan;19(1). doi:10.1590/1809-9823.2016.14145Porfírio E, Bernardes Fanaro G.Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review.Rev Bras Geriatr Gerontol. 2016;19(1). doi:10.1590/1809-9823.2016.14145García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al.Effect of collagen supplementation on osteoarthritis symptoms: A meta-analysis of randomized placebo-controlled trials.Int Orthop. 2019;43(3):531-538. doi:10.1007/s00264-018-4211-5König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A.Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women — a randomized controlled study.Nutrients. 2018;10(1):97. doi:10.3390/nu10010097Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D.Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomised controlled trial.Br J Nutr. 2015;114(8):1237-1245. doi:10.1017/S0007114515002810Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D.Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial.Br J Nutr. 2015;114(8):1237-45. doi:10.1017/S0007114515002810Oertzen-Hagemann V, Kirmse M, Eggers B, et al.Effects of 12 weeks of hypertrophy resistance exercise training combined with collagen peptide supplementation on the skeletal muscle proteome in recreationally active men.Nutrients. 2019;11(5):1072. doi:10.3390/nu11051072Neff LS, Bradshaw AD.Cross your heart? Collagen cross-links in cardiac health and disease.Cell Signal.2021;79:109889. doi:10.1016/j.cellsig.2020.109889Tomosugi N, Yamamoto S, Takeuchi M, et al.Effect of collagen tripeptide on atherosclerosis in healthy humans.J Atheroscler Thromb. 2017;24(5):530-538. doi:10.5551/jat.36293Abrahams M, O’Grady R, Prawitt J.Effect of a daily collagen peptide supplement on digestive symptoms in healthy women: 2-phase mixed methods study.JMIR Form Res.2022;6(5):e36339. doi:10.2196/36339Harvard Health.Considering collagen drinks and supplements?Kalman, DS, Hewlings, S.The effect of oral hydrolyzed eggshell membrane on the appearance of hair, skin, and nails in healthy middle-aged adults: A randomized double-blind placebo-controlled clinical trial.J Cosmet Dermatol. 2020; 19: 1463– 1472. doi:10.1111/jocd.13275Hexsel D, Zague V, Schunck M et al.Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails.J Cosmet Dermatol. 2017;16(4):520-526. doi:10.1111/jocd.12393Tak YJ, Kim YJ, Lee JG et al.Effect of oral ingestion of low-molecular collagen peptides derived from skate (Raja Kenojei) skin on body fat in overweight adults: A randomized, double-blind, placebo-controlled trial.Mar Drugs. 2019;17(3):157. doi:10.3390/md17030157Harvard T.H. Chan School of Public Health.Collagen.Deane CS, Bass JJ, Crossland H, Phillips BE, Atherton PJ.Animal, plant, collagen and blended dietary proteins: effects on musculoskeletal outcomes.Nutrients.2020 Sep;12(9):2670. doi:10.3390/nu12092670U.S. Food and Drug Administration.Questions and answers on dietary supplements.Paul C, Leser S, Oesser S.Significant amounts of functional collagen peptides can be incorporated in the diet while maintaining indispensable amino acid balance.Nutrients. 2019;11(5):1079. doi:10.3390/nu11051079Cao C, Xiao Z, Wu Y, Ge C.Diet and skin aging—from the perspective of food nutrition.Nutrients. 2020;12(3):870. doi:10.3390/nu12030870
Shoulders MD, Raines RT.Collagen structure and stability.Annu Rev Biochem. 2009;78:929-58. doi:10.1146/annurev.biochem.77.032207.120833
MedlinePlus.Collagen peptides.
Aguirre-Cruz G, León-López A, Cruz-Gómez V et alHydrolysates for skin protection: Oral administration and topical formulation.Antioxidants(Basel). 2020;9(2):181. doi:10.3390/antiox9020181
Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA.Oral collagen supplementation: a systematic review of dermatological applications.J Drugs Dermatol. 2019;18(1):9-16
de Miranda RB, Weimer P, Rossi RC.Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis.Int J Dermatol.2021 Dec;60(12):1449-1461. doi:10.1111/ijd.15518
Bolke L, Schlippe G, Gerß J, Voss W.A collagen supplement improves akin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study.Nutrients. 2019;11(10):2494. doi:10.3390/nu11102494
Wang H.A review of the effects of collagen treatment in clinical studies.Polymers (Basel).2021 Nov;13(22):3868. doi:10.3390/polym13223868
Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L.The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review.Amino Acids. 2021;53(10):1493-1506. doi:10.1007/s00726-021-03072-x
Bernardes Fanaro, G, Porfirio, E.Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review.Revista Brasileira de Geriatria e Gerontologia.2016 Jan;19(1). doi:10.1590/1809-9823.2016.14145
Porfírio E, Bernardes Fanaro G.Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review.Rev Bras Geriatr Gerontol. 2016;19(1). doi:10.1590/1809-9823.2016.14145
García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al.Effect of collagen supplementation on osteoarthritis symptoms: A meta-analysis of randomized placebo-controlled trials.Int Orthop. 2019;43(3):531-538. doi:10.1007/s00264-018-4211-5
König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A.Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women — a randomized controlled study.Nutrients. 2018;10(1):97. doi:10.3390/nu10010097
Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D.Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomised controlled trial.Br J Nutr. 2015;114(8):1237-1245. doi:10.1017/S0007114515002810
Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D.Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial.Br J Nutr. 2015;114(8):1237-45. doi:10.1017/S0007114515002810
Oertzen-Hagemann V, Kirmse M, Eggers B, et al.Effects of 12 weeks of hypertrophy resistance exercise training combined with collagen peptide supplementation on the skeletal muscle proteome in recreationally active men.Nutrients. 2019;11(5):1072. doi:10.3390/nu11051072
Neff LS, Bradshaw AD.Cross your heart? Collagen cross-links in cardiac health and disease.Cell Signal.2021;79:109889. doi:10.1016/j.cellsig.2020.109889
Tomosugi N, Yamamoto S, Takeuchi M, et al.Effect of collagen tripeptide on atherosclerosis in healthy humans.J Atheroscler Thromb. 2017;24(5):530-538. doi:10.5551/jat.36293
Abrahams M, O’Grady R, Prawitt J.Effect of a daily collagen peptide supplement on digestive symptoms in healthy women: 2-phase mixed methods study.JMIR Form Res.2022;6(5):e36339. doi:10.2196/36339
Harvard Health.Considering collagen drinks and supplements?
Kalman, DS, Hewlings, S.The effect of oral hydrolyzed eggshell membrane on the appearance of hair, skin, and nails in healthy middle-aged adults: A randomized double-blind placebo-controlled clinical trial.J Cosmet Dermatol. 2020; 19: 1463– 1472. doi:10.1111/jocd.13275
Hexsel D, Zague V, Schunck M et al.Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails.J Cosmet Dermatol. 2017;16(4):520-526. doi:10.1111/jocd.12393
Tak YJ, Kim YJ, Lee JG et al.Effect of oral ingestion of low-molecular collagen peptides derived from skate (Raja Kenojei) skin on body fat in overweight adults: A randomized, double-blind, placebo-controlled trial.Mar Drugs. 2019;17(3):157. doi:10.3390/md17030157
Harvard T.H. Chan School of Public Health.Collagen.
Deane CS, Bass JJ, Crossland H, Phillips BE, Atherton PJ.Animal, plant, collagen and blended dietary proteins: effects on musculoskeletal outcomes.Nutrients.2020 Sep;12(9):2670. doi:10.3390/nu12092670
U.S. Food and Drug Administration.Questions and answers on dietary supplements.
Paul C, Leser S, Oesser S.Significant amounts of functional collagen peptides can be incorporated in the diet while maintaining indispensable amino acid balance.Nutrients. 2019;11(5):1079. doi:10.3390/nu11051079
Cao C, Xiao Z, Wu Y, Ge C.Diet and skin aging—from the perspective of food nutrition.Nutrients. 2020;12(3):870. doi:10.3390/nu12030870
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