Collagenis 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, orpowder form are usually made using hydrolyzed or collagen peptides, tiny pieces of animal collagen. Although research is ongoing, some experts suggest that adding a collagen supplement or eating more collagen-rich foods may support skin, nail, joint, muscle, and bone health.
:max_bytes(150000):strip_icc()/GettyImages-1483983965-a915b96938554324b688bb5860d29361.jpg "8 Collagen Benefits for Healthier Skin, Joints, and More (1)")
1. May Improve Skin Health
As collagen depletes from the body with age, research suggests that supplementing with collagen may increaseskin elasticity and boost skin hydration.
Another study found that ingesting collagen supplements for four to 24 weeks may combat aging by reducing wrinkles and improving elasticity and hydration. Collagen supplements may also help the body produce more elastin, a protein that makes the skin more elastic and resilient.
2. May Relieve Joint Pain
Studies show consuming collagen may help soothe joint pain and other symptoms related to arthritis. Taking a collagen supplement daily may also trigger collagen growth in joint cartilage, ultimately slowing the progression of osteoarthritis (degenerative disease causing joints to lose cartilage).
3. May Prevent Bone Loss
Collagen supplements may benefit osteoporosis (loss of bone mass and bone mineral density) by reducing symptoms like stiffness and pain.
However, most of the research includes participants at a higher risk of osteoporosis, like postmenopausal 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, like creatine, that offer fuel for muscles and may improve muscle mass. In one study, male participants taking collagen supplements experienced gains in muscle mass and strength and improved body composition after exercising.
Other research suggests that combining resistance (strength) training with collagen supplementation was more successful in increasing muscle strength than resistance training alone.
5. May Promote Heart Health
Collagen may support the arteries, 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 beneficial high-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, like glycine and glutamine, which support the digestive tract lining and overall gut 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 other digestive symptoms in healthy adult females.
7. May Strengthen Hair and Nails
Collagen contains amino acids like keratin, which form hair, nails, and skin. Research is still limited regarding hair growth, though one study found that taking collagen supplements for 12 weeks resulted in less hair breakage for female participants.
Collagen supplements may help with brittle 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, the satisfied 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 and fat percentage.
A Word From Verywell
Collagen is made naturally in your body by eating enough protein and nutritious foods like nuts, broccoli, potatoes, and whole grains. Avoiding alcohol, smoking, and sun exposure can also support collagen production.
— KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
:max_bytes(150000):strip_icc()/KarinaTolentinoHeadshot-db289fdca95041eaa4a1699de0d709a7.jpg "8 Collagen Benefits for Healthier Skin, Joints, and More (2)")
Are There Downsides to Taking Collagen Supplements?
Collagen supplements are 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:
- Bloating
- Diarrhea
- Heartburn
- Indigestion
- Nausea
People who do not often consume seafood products or are allergic to shellfish should 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, or nasal congestion.
Collagen-Rich Foods
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:
- Beef: Especially bovine hide and bones
- Bone broth: Animal bones are a rich source of collagen
- Chicken: Particularly chicken cartilage
- Fish: Known as marine collagen
- Pork rinds: Made of pigskin
Experts also suggest consuming foods high in the amino acids that 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 regulate dietary 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.
