Collagen: Is It Worth Trying? Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Supplements Collagen: Is It Worth Trying? By Rebecca Jaspan, RD, CDCES Published on June 15, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Marisa Moore, RDN, MBA Medically reviewed by Marisa Moore, RDN, MBA Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Medical Review Board Print Getty Images / Anna Efetova Table of Contents View All Table of Contents What Is Collagen What Does the Research Say Potential Dangers Collagen Supplements vs Food Frequently Asked Questions Collagen peptides, whether via a powder or pill, have quickly gained popularity in the wellness world. Many are hopping on the collagen train for its alleged benefits in supporting the health of hair, skin, nails, the gut, and joints. Collagen is increasingly seen added to smoothies, baked goods, coffee, tea, or taken as a pill. In fact, research shows that the collagen supplement industry will reach $7 billion per year by 2027. But ultimately, what does the science say about collagen? Is it all that it is really cracked up to be? A registered dietitian lays out the evidence for you. What Is Collagen Collagen is the most abundant structural protein in the bodies of animals. Structural proteins make up the framework of your cells and tissues. Collagen is made up of three main amino acids, glycine, proline, and hydroxyproline. Connective tissue, skin, tendons, bones, and cartilage are the main structures in which collagen is found and it provides structural support to these tissues. Additionally, collagen plays a role in cellular processes such as tissue repair, immune response, cellular communication, and cellular migration, which is a process necessary for tissue repair and maintenance. 16 Foods That Are Good for Your Skin Fibroblasts, which are connective tissue cells, are responsible for producing and maintaining collagen. As we age, fibroblast function becomes less efficient, collagen production becomes fragmented and slows down. These changes, in combination with the loss of another structural protein called elastin, lead to signs of aging. Certain lifestyle factors may also accelerate collagen loss, such as smoking cigarettes, excessive drinking, and excessive sun exposure. Your body produces collagen naturally. You can also consume collagen through food sources such as chicken skin, fish skin, egg whites, and bone broth. Collagen in powder, capsule, and topical forms is becoming increasingly popular for treating signs of aging such as wrinkles, skin hydration, and joint pain. Healthcare professionals are also using it to treat wounds, burns, and diabetic ulcers. The 7 Best Bone Broths of 2022, According to a Dietitian What Does the Research Say While social conversations can help glean insight into what people are talking about within the supplement space, what's really important is what the research shows. May Promote Skin Health The most common type of research done on collagen supplements is on the benefits for skin health. Research suggests that taking collagen supplements or powders may improve skin health and appearance. In one review that included 19 studies and a total of 1,125 participants (ages 20-70), it was found that taking hydrolyzed collagen supplements improved skin elasticity, hydration, and wrinkles. These results were noted after 90 days of use. Another study tested 50mL of a collagen supplement that consists of hydrolyzed collagen, hyaluronic acid, vitamins, and minerals for 12 weeks. Taking the supplement on a daily basis led to a noticeable reduction in skin dryness, wrinkles, and an increase in collagen density and skin firmness. While a number of studies show collagen to be effective at improving skin health and counteracting signs of aging, it is important to note that many of these studies are funded by companies that manufacture collagen products, which has the potential to influence study results. May Promote Joint Health There is also a large body of research showing collagen's effect on joint health, including osteoarthritis and bone density loss as we age. Preclinical studies show that the ingestion of hydrolysate collagen stimulates tissue regeneration by increasing collagen synthesis. Other clinical studies also show that ingestion helps reduce joint pain and bone density loss. One study conducted a double-blind, randomized, placebo-controlled clinical trial (the gold standard in research) with 120 individuals. They consumed the test product or placebo for 90 days. Those who were in the test product group reported reduced joint pain by 43% and improved joint mobility by 39%. One study shows collagen supplementation in athletes may help improve connective tissue health. Another study showed no improvement in knee pain for 167 healthy, active, middle-aged to elderly adults supplementing with collagen peptides. Top Foods for Sports Injury Recovery The Jury is Out on Nail Health While there is some research to support the use of collagen supplements for improving skin, hair, and joint health, more evidence is needed for the use of collagen in relation to nail health. A randomized, double-blind, placebo-controlled study among 88 subjects ingesting hydrolyzed eggshell membrane showed benefits for face and hair, but no benefits for nails. Overall, more research needs to be done to make a conclusion about the use of collagen supplements. At the current time, collagen supplements may be useful for improving skin, hair, and joint health, but the research is mixed when it comes to nails. Potential Dangers Collagen supplements are recognized as safe and are not associated with adverse side effects. The potential concern about collagen supplements lies in the other ingredients manufacturers may include. Companies producing collagen supplements may add herbs or high levels of vitamins that support skin, nail, and hair health. Some herbal extracts may interact with prescribed medications or aren't safe for people who are pregnant or breastfeeding. Speak with a healthcare professional before adding a collagen supplement to ensure it won't interact with any medication you are currently taking. Just like all supplements, collagen supplements are not regulated by the FDA. While there is scientific evidence to back up the benefits that collagen supplements claim, they should not be used as a substitute for any prescription medications recommended by a healthcare provider. When choosing a collagen supplement, look for one that is a third-party tested product to ensure you are choosing a safe product. Common third-party organizations include NSP, USP, and ConsumerLab. These organizations do not test for product efficacy, but they do test for safety and contaminants. Why EAAs in Protein Make a Difference for Muscle Growth Collagen Supplements vs Food Your body naturally produces collagen from amino acids, therefore, it is not imperative that you take additional collagen supplements. You can support your body's own collagen production by ensuring that you are eating adequate amounts of protein from food sources such as chicken, fish, beans, eggs, legumes, and nuts. Additionally, eating a variety of foods helps ensure you are getting enough vitamins and minerals, particularly, calcium, vitamin D, vitamin C, and zinc, to support healthy bones, skin, hair, nails, and joints. While the addition of collagen supplements or powder can be beneficial for increasing your protein intake, it is not essential. If you are concerned about your protein intake or need some guidance, be sure to speak with a registered dietitian. The 8 Best Protein Powders for Women, According to a Dietitian A Word From Verywell Though not required, collagen supplements may be a worthy addition to your diet for the benefits of healthy skin, bones, and joints. Always speak with a healthcare professional before adding collagen, or another new supplement, to your diet. It may contain additives that interact with medications you are taking and may be unsafe for pregnant or breastfeeding women. Frequently Asked Questions What are the side effects of taking collagen? Collagen supplements are not likely to cause any side effects. Manufacturers may add herbs or high levels of vitamins and supplements that support hair, skin, nails, and bones. It is important to look into the ingredients to ensure these additives do not interact with any medications you are currently taking or are contraindicated in any way. Always check with a healthcare professional before starting a new supplement. How do you know if you have a lack of collagen? Signs of depleted collagen include wrinkles, muscle weakness, slow muscle recovery, aching joints, brittle hair and nails, and weak bones. That being said, these symptoms are not unique to collagen loss; if you suspect you are experiencing a lack of collagen, see a healthcare professional. Can you take collagen with other vitamins? Collagen supplements are safe to take with other vitamins, they do not pose any adverse reactions. In fact, it is beneficial to take collagen with a source of vitamin C, either through a vitamin or food. Vitamin C is important for collagen synthesis so consuming enough vitamin C helps ensure adequate collage production. Citrus fruits, peppers, berries, and green leafy vegetables are all good sources of vitamin C. 17 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Burgermaster M, Wong SS, Bateson W, et al. DigiTech Division: Positioning SNEB to Lead the Way in Digital Technology for Nutrition Education and Behavior Change. J Nutr Educ Behav. 2019;51(3):265-266. doi:10.1016/j.jneb.2019.01.016 Naomi R, Ridzuan PM, Bahari H. Current Insights into Collagen Type I. Polymers (Basel). 2021;13(16):2642. doi:10.3390/polym13162642 Izu Y, Adams SM, Connizzo BK, et al. Collagen XII mediated cellular and extracellular mechanisms regulate establishment of tendon structure and function. Matrix Biol. 2021;95:52-67. doi:10.1016/j.matbio.2020.10.004 Zhao C, Xiao Y, Ling S, Pei Y, Ren J. Structure of Collagen. Methods Mol Biol. 2021;2347:17-25. doi:10.1007/978-1-0716-1574-4_2 Goodman GD, Kaufman J, Day D, et al. Impact of Smoking and Alcohol Use on Facial Aging in Women: Results of a Large Multinational, Multiracial, Cross-sectional Survey. J Clin Aesthet Dermatol. 2019;12(8):28-39. Shekhter AB, Fayzullin AL, Vukolova MN, Rudenko TG, Osipycheva VD, Litvitsky PF. Medical Applications of Collagen and Collagen-Based Materials. Curr Med Chem. 2019;26(3):506-516. doi:10.2174/0929867325666171205170339 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 Borumand M, Sibilla S. Daily consumption of the collagen supplement Pure Gold Collagen reduces visible signs of aging [published correction appears in Clin Interv Aging. 2020 Feb 04;15:131]. Clin Interv Aging. 2014;9:1747-1758. doi:10.2147/CIA.S65939 Figueres Juher T, Basés Pérez E. [An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing]. Nutr Hosp. 2015;32 Suppl 1:62-66. doi:10.3305/nh.2015.32.sup1.9482 Czajka A, Kania EM, Genovese L, et al. Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res. 2018;57:97-108. doi:10.1016/j.nutres.2018.06.001 Rawson ES, Miles MP, Larson-Meyer DE. Dietary Supplements for Health, Adaptation, and Recovery in Athletes. Int J Sport Nutr Exerc Metab. 2018;28(2):188-199. doi:10.1123/ijsnem.2017-0340 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 Kalman DS, Hewlings S. The effect of oral hydrolyzed eggshell membrane on the appearance of hair, skin, and nails in healthy middle-aged adults: A randomized double-blind placebo-controlled clinical trial. J Cosmet Dermatol. 2020;19(6):1463-1472. doi:10.1111/jocd.13275 Perez-Sanchez AC, Burns EK, Perez VM, Tantry EK, Prabhu S, Katta R. Safety Concerns of Skin, Hair and Nail Supplements in Retail Stores. Cureus. 2020;12(7):e9477. doi:10.7759/cureus.9477 Tsagari A. Dietary protein intake and bone health. J Frailty Sarcopenia Falls. 2020;5(1):1-5. doi:10.22540/JFSF-05-001 Shin JW, Kwon SH, Choi JY, et al. Molecular Mechanisms of Dermal Aging and Antiaging Approaches. Int J Mol Sci. 2019;20(9):2126. doi:10.3390/ijms20092126 Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. doi:10.3390/nu9080866 See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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