Collagen peptides are a popular supplement often mixed in with drinks or smoothies or included in foods like protein bars. Collagen is the main protein in the body. It is a major structural protein in connective tissue and important for keeping the skin, bones, muscles, cartilage, and tendons elastic and strong.
Collagen peptides, or hydrolyzed collagen, are collagen proteins broken into smaller pieces—making them a more digestible version of collagen. Many collagen products are in the form of collagen peptide supplements. Collagen peptides are easier for the body to absorb than the whole collagen.
1. Better Skin Elasticity and Hydration
A review of 26 studies published in 2023 found that people who took oral collagen supplements for at least eight weeks experienced an improvement in skin hydration and elasticity. This study review found that fish-based collagen supplements were best for improving skin health. They were absorbed well, effective, and safe.
Collagen supports the production of hyaluronic acid, which helps the skin hold onto moisture. As we age, our natural levels of collagen and hyaluronic acid decline. Collagen supplements may help replenish those levels and, in turn, improve skin hydration and elasticity.
The above study, as well as another review of studies, reported many benefits of collagen supplements including:
Fewer wrinkles
Improved pigmentation (reducing spots on the skin)
Improved skin moisture and elasticity, resulting in shinier and firmer skin
Experts caution that many clinical trials studied supplements that also contain ingredients other than collagen, such as other vitamins and minerals. This makes it difficult to determine whether collagen individually contributed to the benefits.
Also, some studies may have been funded by companies that manufacture these supplements, which could lead to potential bias in study findings. Always consult a healthcare provider for medical advice before trying a collagen supplement.
2. Improved Arthritis and Joint Pain
According to the Arthritis Foundation, research findings are mostly positive for collagen use in people with osteoarthritis (OA). Osteoarthritis is a type of arthritis that causes the breakdown of joint cartilage (a tissue that protects the joints), leading to pain, stiffness, and decreased function.
Still, the experts note that the quality of research varies. According to some of the findings:
One small study found that collagen helped with pain and stiffness in people with knee OA. However, this study did not compare results to those of a control group (people who did not take collagen) and only followed people for one month, when more enhanced results may take longer.
Another study found collagen to improve pain, stiffness, and function after six months, more so than in people who took glucosamine/chondroitin or placebo (an ineffective substance given to people in trial control groups).
One review of studies found that collagen also helped with cartilage repair.
The Arthritis Foundation suggests that while collagen may help OA, the effects of collagen on rheumatoid arthritis(an autoimmune disease affecting the joints) have not been established. However, scientists think it may help due to its anti-inflammatory benefits.
In the study, women who took collagen had an increase in bone mineral density (BMD), making their bones stronger. The researchers also found signs that collagen helped with bone formation while slowing down the breakdown or loss of bone.
A small follow-up study to the 2018 study looked at the long-term effects of collagen peptides on bone health. In this study, postmenopausal women who took collagen peptides every day for four years saw a gradual increase in BMD, suggesting stronger bones and better bone-building over time.
However, the researchers noted some limitations to this study. A small sample size makes it difficult to apply these results to real-world scenarios.
Also, collagen peptide products can vary in their composition, bioavailability (how efficiently they’re used in the body), and how they work. Therefore, it’s hard to say whether these findings apply to products other than the one used in the study.
4. Increased Muscle Mass
A 2019 study looked at premenopausal (before menopause) women who took collagen supplements while also doing resistance training for 12 weeks:
Compared to those who took a placebo, the women who took collagen had:
A greater increase in muscle mass
A reduction in body fat
Improvements in both leg and hand-grip strength.
A similar study followed young men who did resistance training for 12 weeks. They took either collagen peptides or a placebo:
Both groups had improved body mass and strength.
However, those who took collagen had a greater increase in fat-free mass (the portion of body weight that is not made up of fat) than those given a placebo.
Also, those who took collagen had more proteins that help with muscle growth, suggesting that collagen may enhance the benefits of resistance training.
Another study looked at older men with sarcopenia (age-related muscle loss) who did resistance training for 12 weeks and took either collagen peptides or a placebo. Both groups had improved muscle and bone mass, strength, and balance.
However, those who took collagen peptides had greater increases in fat-free mass and muscle strength, as well as a decrease in fat mass, suggesting that combining collagen with resistance training may be helpful for people with sarcopenia.
5. Better Heart Health
A 2023 review of studies on collagen supplements found that taking collagen:
Decreased fat mass
Increased fat-free mass
Significantly decreased low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) and systolic blood pressure (the top number of a blood pressure reading, which indicates the pressure inside the arteries when the heart beats).
However, the researchers noted that more studies with a longer duration are needed to confirm this benefit.
Another study found that collagen peptides helped prevent and treat atherosclerosis . Atherosclerosis develops when plaque builds up in the arteries and can cause complications such as heart attack, stroke, and heart failure.
Potential Side Effects and Considerations
Collagen supplements are typically well-tolerated. Mild side effects may include nausea, gas, and indigestion.
Always check with a healthcare provider before starting any new medicine or supplement, including collagen. It’s best to avoid collagen if you are pregnant or breastfeeding.
Also, some collagen supplements may contain additional ingredients, so it is important to confirm with your provider that any and all ingredients are safe for you.
Lifestyle choices can also help your body make and use collagen more efficiently. Some examples of healthy lifestyle choices that may boost collagen include:
Follow a healthy diet with plenty of protein and avoid added sugars.
Get enough quality sleep (seven to nine hours per night).
Limit stress.
Stop smoking. If you smoke or vape, you can ask your healthcare provider for recommendations on how to stop smoking.
Limit alcohol intake to two drinks or less per day for men or one drink or less per day for women.
Protect your skin from the sun by applying sunscreen every day. Wear protective hats and clothing if you are out in the sun.
Summary
Collagen is an important protein in the body, and people make less with age. Collagen peptide supplements may help support skin, heart, and joint health and improve muscle mass. Some research has found promising results, but many researchers note that more studies are needed to confirm the benefits of collagen supplements.
Healthy lifestyle choices, such as eating adequate protein, limiting stress, and getting enough sleep, can also contribute to collagen production in the body. If you are considering taking a collagen supplement, check with your healthcare provider first.
By Karen Berger, PharmD Karen Berger, PharmD, is a community pharmacist and medical writer/reviewer.
