Do Collagen Supplements Work?

Collagen is a structural protein present in the body's connective tissues. These connective tissues include bones, skin (or animal skins), tendons, and ligaments. Furthermore, collagen protein is the most prevalent protein in animals, including humans.

Collagen peptide is found in blood vessels, corneas, and teeth. It accounts for 25 to 35 percent of the total protein composition of the body.

To date, the researchers have discovered 28 distinct forms of collagen. The fibril-forming collagen peptides are the most important of them. Types I, II, III, V, and XI, XXIV, and XXVII collagens are among them.

• Type I collagen is the most prevalent, accounting for more than 90 percent of the human body's collagen
• Type II collagen is found in cartilage
• Type III collagen is found mostly in the skin, muscles, and blood vessels
• Type V is a key component of cell surfaces and placental tissues
• Types XI, XXIV, and XXVII collagens, often called minor collagens, are required for the mechanical activities of tissues

Overall, all forms of collagen are necessary for the correct functioning of the human body. The nonvegetarian diet often provides enough collagen.

Collagen supplements are considered safe and without adverse effects in doses up to 10 grams. Taking a collagen supplement will not give you miraculous changes. Trying them out, however, could lead to small changes and possible health advantages.

Consider collagen, like any other supplement, to supplement a healthy diet and a well-established skin care program. When selecting one, search for U.S. Food and Drug Administration-approved products with scientifically established efficacy, and always speak to your doctor before beginning any new supplement regimen.

Collagen supplements are manufactured from animal components, such as bovine or chicken bones and skins or fish scales. They are offered as hydrolyzed collagen or collagen peptides, which are smaller pieces of collagen that are simpler for the body to absorb. 

Collagen peptides contain the same protein-building blocks (amino acids) as the animal products from which they are generated.

1. Skin aging
   • Supplementing with 4 to 10 grams of collagen per day for four to twelve weeks appears to promote skin health, particularly in older women.
   • Clinical studies indicate that hydrolyzed collagen is good for skin hydration and elasticity (e.g., wrinkles and roughness).
   • However, it is unknown if collagen supplements diminish skin wrinkles to a cosmetically meaningful extent.
2. Bone and joint health
   • Clinical studies show that collagen supplements help alleviates pain in persons with knee osteoarthritis. However, the changes are minor, and the effects may take three to five months to manifest.
   • Preliminary studies reported that ingesting 5 to 10 grams of collagen daily for six months can help student-athletes with joint soreness during exercise.
   • However, collagen supplements alone did not improve joint discomfort in persons aged 50 years and older. A combination product combining fish collagen, chondroitin, glucosamine, and L-carnitine was proven to reduce joint discomfort in older persons.
   • It is still unclear if the advantage is attributable to collagen, the other substances, or the combination.
   • There is mixed evidence that collagen supplements protect against bone loss in postmenopausal people with low bone density.
3. Muscle-building
   • According to some studies, collagen supplements may help develop muscle and produce muscle proteins, such as creatine.
   • Collagen makes up between 1 to 10 percent of muscle tissue in the human body, which helps maintain muscles strong and functioning properly.
   • Although collagen enhances muscle growth and strength, these supplements should not be used in place of a dietary protein designed to regulate blood sugar levels and fuel metabolic activities.
4. Promotes hair health
   • Collagen peptides, according to research, may make a noticeable impact on hair thickness and the generation of new hair follicle cells.
   • This is especially useful for men and women with thinning hair, as well as anybody looking for easy and efficient strategies to improve their hair health.
   • However, studies report that collagen peptides should be taken with a balanced diet to enhance hair growth.
5. Promotes nail growth
   • Studies on whether collagen aids nail development discovered that with constant collagen supplementation, nails developed roughly 12 percent quicker and damaged nails occurred 40 percent less frequently.