Table of ContentsView AllTable of ContentsAbout CollagenHealth BenefitsSide EffectsDosageFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
About Collagen
Health Benefits
Side Effects
Dosage
Frequently Asked Questions
Hydrolyzed collagen (HC) is marketed as an “antiaging” supplement and is said to reduce wrinkles, alleviate joint pain, improve bone health, and promote weight loss.
Collagencontains amino acids, the building blocks ofprotein. The hydrolyzed form of collagen, also known as collagen peptides, orhydrolysate, is easily absorbed into the bloodstream.
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 dietician nutritionist (RD or RDN), or pharmacist.
Verywell / Alex Dos Diaz
Understanding Collagen and Hydrolyzed Collagen
A key protein produced in the body,collagenis found primarily in the following:
It plays a critical role in the structure and function of the body’s cells and tissues, such as the following:
It’s also said to promote wound healing and bone repair.
With age, collagen production declines.Some people take hydrolyzed collagen supplements to help restore collagen that has been depleted.
The collagen found in supplements can be extracted from several different animal sources, including cows, pigs, and fish.
8 Science-Backed Collagen Benefits
Health Benefits of Hydrolyzed Collagen
The health benefits ofcollagen supplementshave been reported.
Collagen research has specifically focused on:
There is less research on the effects of collagen on weight loss, nail growth, heart health, and eye health.
Hydrolyzed Colllagen Supplement Facts
Skin Health
Collagen makes up around 70% to 75% of our skin. The largest organ in the body, theskindoes the following:
As we age, collagen in the skin’s inner layer is depleted, leading to dryness, loss of elasticity, and lines and wrinkles.
HC increases the production of collagen, elastin, andhyaluronic acidin the skin.Recent studies have shown that oral HC supplements can combat the signs of aging on the skin.
A meta-analysis of 19 studies concluded that HC reduces wrinkles and improvesskin hydrationandelasticity.Of note, 95% of the participants in these clinical trials were female, so effects in males may not necessarily be the same.
To combat aging skin, HC should be taken for at least eight weeks. And the source of HC matters, with marine (fish-based) products being the most effective for the skin.
Joint and Bone Health
HC can enter joint tissues and help repair damagedcartilage.
For people with the joint diseaseosteoarthritis (OA), which is the wear and tear of joints that comes with aging, HC offers at least some improvement in joint pain and function. More research is needed to determine an optimal dose and how long to supplement with HC. It’s been studied in daily doses ranging from 720 milligrams (mg) for a few weeks to 10 g for six months.
Research on the effects of HC on the joints of people without OA is mixed.
In one study, taking 5 or 10 g of pig-sourced HC daily for six months improved joint pain.However, taking 10 g of cow-sourced HC daily for three months did not improve pain or joint function.
Do Collagen Supplements Benefit Arthritis?
Wound Treatment
HC is known to have antimicrobial andantioxidanteffects, and its powder form is marketed as a wound dressing.
But so far, there’s very little evidence in humans to support this use of HC.
HC-based supplements may improve wound healing and minimize time spent in the hospital for burn patients, according to a small clinical trial. Since there were only 31 people in the study, though, more research is needed to determine HC’s effects.
Body Composition
Human studies about the effects of collagen peptides on body fat reduction are very limited. HC may offer modest improvements inbody composition, but more research is needed.
Taking HC supplements in addition to resistance training (weight lifting) can increase fat-free mass (also known as lean body mass), according to four clinical trials. The effects of HC on body composition were greater in a study of older males than in younger individuals.
Side Effects and Precautions
In general, hydrolyzed collagen is safe for many people, and there haven’t been any severe side effects reported.
Mild gastrointestinal side effects that HC may cause include:
Thoseallergic to fishorshellfishshould avoid products containing these ingredients, such as marine collagen.
Be sure to check your labels for more information.
There’s not enough safety data to know if HC is safe during pregnancy or nursing, or for children or those with medical conditions.
Consumers should always check with their healthcare provider before startinganysupplement regimen.
Benefits of Collagen Supplements
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
In most cases,collagen supplementsare ingested orally, as a tablet, capsule, or powder form.
Doses of HC vary depending on what condition it’s being used for. Some doses used in clinical trials include:
It’s important to note that not all collagen supplements are created equal. That is, many over-the-counter HC supplements contain other ingredients, such as hyaluronic acid, vitamins, and minerals, which can complicate determining the dosage of collagen needed to gain a desired effect.
Summary
Hydrolyzed collagen supplements are believed to have various health benefits for your skin, hair, joints, bones, and more. You can find collagen over the counter in several forms, the most popular being powdered, liquid, and capsule forms. As is true with other supplements, collagen is not tested for safety.
Consult with a healthcare provider before starting a new collagen supplement routine, especially if you are pregnant, nursing, have a medical condition, or are taking medications.
The 8 Best Collagen Supplements, According to Dietitians
Hydrolyzed collagen is formed when collagen is broken down through chemical reactions. Hydrolyzed collagen supplements are often marketed as “antiaging” products.
Hydrolyzed collagen supplements can be made from the bones, tendons, and skin of cattle, chicken, or fish. Some products specify where the collagen comes from, including bovine collage made from cattle, marine collage made from fish, and poultry collagen made from chickens.
None. “Hydrolyzed collagen” is another term for collagen peptides and collagen hydrolysate.
No, there is no such thing as vegan-friendly collagen since it’s derived from animal sources. Products labeled as “vegan collagen” do not actually contain collagen.
13 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.León-López A, Morales-Peñaloza A, Martínez-Juárez VM, et al.Hydrolyzed collagen—sources and applications.Molecules. 2019;24(22):4031. doi:10.3390/molecules24224031Aguirre-Cruz G, León-López A, Cruz-Gómez V, et al.Collagen hydrolysates for skin protection: Oral administration and topical formulation.Antioxidants (Basel). 2020;9(2):181. doi:10.3390/antiox9020181Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, et al.Collagen supplementation for joint health: The link between composition and scientific knowledge.Nutrients. 2023;15(6):1332. doi:10.3390/nu15061332National Center for Biotechnology Information.PubChem Compound Summary for CID 656852, Glycyrrhizinate Dipotassium.Lupu M-H, Pircalabioru GG, Chifiriuc M-C, et al.Beneficial effects of food supplements based on hydrolyzed collagen for skin care (Review).Exp Ther Med. 2019 Dec;20(1):12-17. doi:10.3892/etm.2019.8342.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;60(12):1449-1461. doi:10.1111/ijd.15518Pu SY, Huang YL, Pu CM, et al.Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis.Nutrients. 2023;15(9):2080. doi:10.3390/nu15092080Bongers CCWG, Ten Haaf DSM, Catoire M, et al.Effectiveness of collagen supplementation on pain scores in healthy individuals with self-reported knee pain: a randomized controlled trial.Appl Physiol Nutr Metab. 2020;45(7):793-800. doi:10.1139/apnm-2019-0654Apostolopoulos V, Bojarska J, Chai TT, et al.A global review on short peptides: Frontiers and perspectives.Molecules. 2021;26(2):430. doi:10.3390/molecules26020430Khatri M, Naughton RJ, Clifford T, et al.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-xChoi FD. Sung CT, Juhasz MLW, et al.Oral collagen supplementation: A systematic review of dermatological applications.J Drugs Dermatol. 2019;18(1):9-16.Bianchi FM, Angelinetta C, Rizzi G, et al.Evaluation of the efficacy of a hydrolyzed collagen supplement for improving skin moisturization, smoothness, and wrinkles.J Clin Aesthet Dermatol. 2022;15(3):48-52.Kirmse M, Oertzen-Hagemann V, de Marées M, et al.Prolonged collagen peptide supplementation and resistance exercise training affects body composition in recreationally active men.Nutrients. 2019;11(5):1154. doi:10.3390/nu11051154
13 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.León-López A, Morales-Peñaloza A, Martínez-Juárez VM, et al.Hydrolyzed collagen—sources and applications.Molecules. 2019;24(22):4031. doi:10.3390/molecules24224031Aguirre-Cruz G, León-López A, Cruz-Gómez V, et al.Collagen hydrolysates for skin protection: Oral administration and topical formulation.Antioxidants (Basel). 2020;9(2):181. doi:10.3390/antiox9020181Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, et al.Collagen supplementation for joint health: The link between composition and scientific knowledge.Nutrients. 2023;15(6):1332. doi:10.3390/nu15061332National Center for Biotechnology Information.PubChem Compound Summary for CID 656852, Glycyrrhizinate Dipotassium.Lupu M-H, Pircalabioru GG, Chifiriuc M-C, et al.Beneficial effects of food supplements based on hydrolyzed collagen for skin care (Review).Exp Ther Med. 2019 Dec;20(1):12-17. doi:10.3892/etm.2019.8342.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;60(12):1449-1461. doi:10.1111/ijd.15518Pu SY, Huang YL, Pu CM, et al.Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis.Nutrients. 2023;15(9):2080. doi:10.3390/nu15092080Bongers CCWG, Ten Haaf DSM, Catoire M, et al.Effectiveness of collagen supplementation on pain scores in healthy individuals with self-reported knee pain: a randomized controlled trial.Appl Physiol Nutr Metab. 2020;45(7):793-800. doi:10.1139/apnm-2019-0654Apostolopoulos V, Bojarska J, Chai TT, et al.A global review on short peptides: Frontiers and perspectives.Molecules. 2021;26(2):430. doi:10.3390/molecules26020430Khatri M, Naughton RJ, Clifford T, et al.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-xChoi FD. Sung CT, Juhasz MLW, et al.Oral collagen supplementation: A systematic review of dermatological applications.J Drugs Dermatol. 2019;18(1):9-16.Bianchi FM, Angelinetta C, Rizzi G, et al.Evaluation of the efficacy of a hydrolyzed collagen supplement for improving skin moisturization, smoothness, and wrinkles.J Clin Aesthet Dermatol. 2022;15(3):48-52.Kirmse M, Oertzen-Hagemann V, de Marées M, et al.Prolonged collagen peptide supplementation and resistance exercise training affects body composition in recreationally active men.Nutrients. 2019;11(5):1154. doi:10.3390/nu11051154
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.
León-López A, Morales-Peñaloza A, Martínez-Juárez VM, et al.Hydrolyzed collagen—sources and applications.Molecules. 2019;24(22):4031. doi:10.3390/molecules24224031Aguirre-Cruz G, León-López A, Cruz-Gómez V, et al.Collagen hydrolysates for skin protection: Oral administration and topical formulation.Antioxidants (Basel). 2020;9(2):181. doi:10.3390/antiox9020181Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, et al.Collagen supplementation for joint health: The link between composition and scientific knowledge.Nutrients. 2023;15(6):1332. doi:10.3390/nu15061332National Center for Biotechnology Information.PubChem Compound Summary for CID 656852, Glycyrrhizinate Dipotassium.Lupu M-H, Pircalabioru GG, Chifiriuc M-C, et al.Beneficial effects of food supplements based on hydrolyzed collagen for skin care (Review).Exp Ther Med. 2019 Dec;20(1):12-17. doi:10.3892/etm.2019.8342.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;60(12):1449-1461. doi:10.1111/ijd.15518Pu SY, Huang YL, Pu CM, et al.Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis.Nutrients. 2023;15(9):2080. doi:10.3390/nu15092080Bongers CCWG, Ten Haaf DSM, Catoire M, et al.Effectiveness of collagen supplementation on pain scores in healthy individuals with self-reported knee pain: a randomized controlled trial.Appl Physiol Nutr Metab. 2020;45(7):793-800. doi:10.1139/apnm-2019-0654Apostolopoulos V, Bojarska J, Chai TT, et al.A global review on short peptides: Frontiers and perspectives.Molecules. 2021;26(2):430. doi:10.3390/molecules26020430Khatri M, Naughton RJ, Clifford T, et al.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-xChoi FD. Sung CT, Juhasz MLW, et al.Oral collagen supplementation: A systematic review of dermatological applications.J Drugs Dermatol. 2019;18(1):9-16.Bianchi FM, Angelinetta C, Rizzi G, et al.Evaluation of the efficacy of a hydrolyzed collagen supplement for improving skin moisturization, smoothness, and wrinkles.J Clin Aesthet Dermatol. 2022;15(3):48-52.Kirmse M, Oertzen-Hagemann V, de Marées M, et al.Prolonged collagen peptide supplementation and resistance exercise training affects body composition in recreationally active men.Nutrients. 2019;11(5):1154. doi:10.3390/nu11051154
León-López A, Morales-Peñaloza A, Martínez-Juárez VM, et al.Hydrolyzed collagen—sources and applications.Molecules. 2019;24(22):4031. doi:10.3390/molecules24224031
Aguirre-Cruz G, León-López A, Cruz-Gómez V, et al.Collagen hydrolysates for skin protection: Oral administration and topical formulation.Antioxidants (Basel). 2020;9(2):181. doi:10.3390/antiox9020181
Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, et al.Collagen supplementation for joint health: The link between composition and scientific knowledge.Nutrients. 2023;15(6):1332. doi:10.3390/nu15061332
National Center for Biotechnology Information.PubChem Compound Summary for CID 656852, Glycyrrhizinate Dipotassium.
Lupu M-H, Pircalabioru GG, Chifiriuc M-C, et al.Beneficial effects of food supplements based on hydrolyzed collagen for skin care (Review).Exp Ther Med. 2019 Dec;20(1):12-17. doi:10.3892/etm.2019.8342.
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;60(12):1449-1461. doi:10.1111/ijd.15518
Pu SY, Huang YL, Pu CM, et al.Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis.Nutrients. 2023;15(9):2080. doi:10.3390/nu15092080
Bongers CCWG, Ten Haaf DSM, Catoire M, et al.Effectiveness of collagen supplementation on pain scores in healthy individuals with self-reported knee pain: a randomized controlled trial.Appl Physiol Nutr Metab. 2020;45(7):793-800. doi:10.1139/apnm-2019-0654
Apostolopoulos V, Bojarska J, Chai TT, et al.A global review on short peptides: Frontiers and perspectives.Molecules. 2021;26(2):430. doi:10.3390/molecules26020430
Khatri M, Naughton RJ, Clifford T, et al.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
Choi FD. Sung CT, Juhasz MLW, et al.Oral collagen supplementation: A systematic review of dermatological applications.J Drugs Dermatol. 2019;18(1):9-16.
Bianchi FM, Angelinetta C, Rizzi G, et al.Evaluation of the efficacy of a hydrolyzed collagen supplement for improving skin moisturization, smoothness, and wrinkles.J Clin Aesthet Dermatol. 2022;15(3):48-52.
Kirmse M, Oertzen-Hagemann V, de Marées M, et al.Prolonged collagen peptide supplementation and resistance exercise training affects body composition in recreationally active men.Nutrients. 2019;11(5):1154. doi:10.3390/nu11051154
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