Collagen

Studies in people

• Benefit

  Skin aging³

  In people, taking hydrolyzed collagen by mouth for 90 days reduced wrinkles and improved skin hydration and elasticity.

• Benefit

  Joint pain and recovery⁴

  In people, collagen peptides with exercise improved joint function and eased joint pain, though how this works is still unclear.

• Benefit

  Eye wrinkles⁵

  In women, taking collagen peptides daily reduced eye wrinkle volume and raised skin elastin.

• Benefit

  Injury prevention in athletes⁶

  In people, taking gelatin before exercise doubled a blood marker of collagen building, which may help prevent injuries.

• Benefit

  Skin hydration and wrinkles⁷

  In people, collagen peptides taken daily improved skin hydration, wrinkles and elasticity after 12 weeks.

• Benefit

  Knee arthritis pain⁸

  People with knee arthritis taking collagen reported less pain and stiffness than those taking a placebo.

• Benefit

  Bone strength in older women⁹

  In women past menopause, taking collagen daily for a year increased bone density in the spine and hip.

Animal and lab studies only

• Open question

  Cell effects after eating¹³

  In lab studies, collagen may affect cells after it is eaten, beyond just providing protein.

Study type not stated

• Open question

  Joint health¹¹

  Collagen comes in different types, and scientists say its structure changes how it may work for joints.

• Benefit

  Skin and joint health¹²

  Collagen supplements may improve skin elasticity and hydration, and ease joint stiffness and pain.

How it’s made and used

• Age-related muscle loss¹⁰

  In older men, eating extra collagen each day did not boost muscle building, unlike whey or pea protein.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least two findings in people. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.