Table of ContentsView AllTable of ContentsCollagenBenefitsSide EffectsPrecautionsDosageSimilar SupplementsFood SourcesSupplement Types
Table of ContentsView All
View All
Table of Contents
Collagen
Benefits
Side Effects
Precautions
Dosage
Similar Supplements
Food Sources
Supplement Types
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.
Collagenis a protein found inconnective tissuesin 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. Supplements may boost your health but side effects can occur.
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. Whenchoosing a supplement, look for independently 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 acidsglycine, proline, andhydroxyproline. 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:
Dietary collagen supplements come in two main forms:
Collagen supplements are also available as liquid or capsules.
Supplement FactsActive 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) collagenLegal 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 withfish,shellfish, oregg allergies. Collagen is normally derived from animal products and is not appropriate for vegetarian orvegan diets. Type I (porcine/pig) collagen is inappropriate forKosheror Halal diets.
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) collagenLegal 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 withfish,shellfish, oregg allergies. Collagen is normally derived from animal products and is not appropriate for vegetarian orvegan diets. Type I (porcine/pig) collagen is inappropriate forKosheror Halal diets.
Collagen Supplement Benefits
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 when reviewing the research. Keep in mind that no supplement is intended to treat, cure, or prevent disease.
8 Science-Backed Collagen Benefits
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:
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 inpostmenopausalwomen. 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 withlow 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.
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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 ofcartilage, 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 ofosteoarthritis.
Other Uses
Some people also take collagen supplements to improve other aspects of their health, including:
However, little research evidence is available to support these benefits.
A 2023 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 2023 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
An Overview of Collagen Supplements
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 abad tastein 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:
Severe Side Effects
Collagen may have severe side effects. These include but are not limited to the following effects:
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:
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 asbone brothand 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.
Collagen “peptides” are another supplement for aging skin and osteoarthritis. Some products marketed as collagen supplements containhydrolyzed collagen. This animal-derived collagen has been broken down into small peptides that your body can absorb more effectively.
How to Take Liquid Collagen
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:
Types of Collage Supplements
Supplements are available in several forms, including:
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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24 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.
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