Collagen is the most abundant protein in your body. It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles. Collagen has many important functions, including providing your skin with structure and strengthening your bones.
In recent years, collagen supplements have become popular. Most are hydrolyzed, which means the collagen has been broken down, making it easier for you to absorb.
Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health.
1. Skin Benefits
Collagen is a major component of your skin.
It plays a role in strengthening skin, plus may benefit elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles.
However, several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.
In one study, women who took a supplement containing 2.5–5 grams of collagen for 8 weeks experienced less skin dryness and a significant increase in skin elasticity compared with those who did not take the supplement (Source).
Another study found that women who drank a beverage mixed with a collagen supplement daily for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth compared with a control group.
The wrinkle-reducing effects of collagen supplements have been attributed to their ability to stimulate your body to produce collagen on its own (Source).
Additionally, taking collagen supplements may promote the production of other proteins that help structure your skin, including elastin and fibrillin (Source).
There are also many anecdotal claims that collagen supplements help prevent acne and other skin conditions, but these are not supported by scientific evidence.
2. Helps with Joint Pain
Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints.
As the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders such as osteoarthritis increases.
Some studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis and reduce joint pain overall (Source).
In one study, 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant decrease in joint pain while walking and at rest, compared with a group that did not take it (Source).
In another study, adults took 2 grams of collagen daily for 70 days. Those who took collagen had a significant reduction in joint pain and were better able to engage in physical activity than those who did not take it (Source).
Researchers have theorized that supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen.
They have suggested this may lead to lower inflammation, better support of your joints, and reduced pain (Source).
If you want to try taking a collagen supplement for its potential pain-relieving effects, studies suggest you should start with a daily dosage of 8–12 grams (Source).
3. Prevent Bone Loss
Your bones are made mostly of collagen, which gives them structure and helps keep them strong (Source).
Just as the collagen in your body deteriorates as you age, so does bone mass. This may lead to conditions like osteoporosis, which is characterized by low bone density and linked to a higher risk of bone fractures (1Source, Source).
Studies have shown that taking collagen supplements may have certain effects in the body that help inhibit the bone breakdown that leads to osteoporosis (Source).
In one study, women took either a calcium supplement combined with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months.
By the end of the study, the women taking the calcium and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those taking only the calcium (16Trusted Source).
Another study found similar results in 66 women who took 5 grams of collagen daily for 12 months.
The women who took the collagen showed an increase of up to 7% in their bone mineral density (BMD), compared with women who did not consume collagen (Source).
BMD is a measure of the density of minerals, such as calcium, in your bones. Low BMD is associated with weak bones and the development of osteoporosis (Source).
4. Promotes Heart Health
Researchers have theorized that taking collagen supplements may help reduce the risk of heart-related conditions.
Collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become weak and fragile (Source).
This may lead to atherosclerosis, a disease characterized by the narrowing of the arteries. Atherosclerosis has the potential to lead to heart attack and stroke.
In one study, 31 healthy adults took 16 grams of collagen daily for 6 months. By the end, they had experienced a significant reduction in measures of artery stiffness, compared with before they started taking the supplement (Source).
Additionally, they increased their levels of HDL “good” cholesterol by an average of 6%. HDL is an important factor in the risk of heart conditions, including atherosclerosis (Source).
Taking collagen is associated with a number of health benefits and very few known risks.
To start, supplements may improve skin health by reducing wrinkles and dryness. They may also help increase muscle mass, prevent bone loss, and relieve joint pain.
Although several foods contain collagen, it’s unknown whether the collagen in food offers the same benefits as supplements. Collagen supplements are generally safe, quite easy to use, and definitely worth trying for their potential benefits.
