Collagen
Collagen peptides are studied for skin, joints, and connective tissue. Benefits appear modest and outcome-specific.
Overview
What is collagen?
Collagen is a protein found in high quantities in skin, cartilage, bone, and connective tissue. It is found in 28 different forms and is the most abundant protein in the body.
Collagen plays a vital structural role in the body, and is responsible for the mechanical properties, organisation and shape of tissues.
Taking collagen supplements can improve skin appearance and can reduce the appearance of wrinkles.
Different forms of collagen have varied functions.
Type I collagen is strong and flexible, providing resistance to tension and is found in all connective tissue including scar tissue, bone and ligaments. Type I collagen is the most common form, comprising up to 90% of body content.
Type II collagen provides resistance to pressure and is found in cartilage and intervertebral discs.
Undenatured type II (UC-II) collagen or type II collagen is commonly marketed for improving joint health and pain reduction.
Bovine collagen contain mainly type I or type 3 collagen and marine sources predominantly contain type I collagen.
Dosage
A typical dose of collagen is 5 to 15 grams per day.
Hydrolysed collagen peptides are typically used in studies at a daily dosage of 2.5 to 15 grams.
Whilst studies use a dose of 2.5 to 15 g per day, there is preliminary evidence suggesting that higher dosages may be more effective.
Long term use of collagen is safe and may be have greater benefits than short term use.
For type II Collagen (UC-II), a standard dose of 20 to 40 mg per day has been used in studies.
Effect graph
Effect heatmap
SupplementDEX Database
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Database Snapshot
Most collagen research is concentrated in a handful of conditions.
- Skin health and appearance accounts for 17 of 36 studies (47%).
- Joint pain accounts for 8 of 36 studies (22%).
- Dry skin accounts for 7 of 36 studies (19%).
- Sparse coverage remains for Osteoarthritis, Rheumatoid arthritis.
Dietary Sources
Top dietary sources
Ranked by amount per 100 g
The bioavailability of whole-food collagen is less than that of hydrolysed collagen supplements. Common foods that contain high amounts of collagen include chicken thigh with skin, pork, sardines, salmon with skin, and cuts that contain more connective tissue such as beef tendon.
- 69392 mg100 g
- 7500 mg100 g
- 6740 mg100 g
- 3880 mg100 g
- 3050 mg100 g
- 2050 mg100 g
- 1890 mg100 g
- 1670 mg100 g
Other sources include Chicken Feet, Sardines, and Sausages.
Safety
Collagen peptides are generally well tolerated at a dose in the range of 2.5 to 15 grams per day.
Dose windows
Short-term
Doses slightly higher than this are likely to be safe. Short term collagen supplementation is generally well tolerated at the recommended dosages.
Long-term
Collagen supplementation is generally well tolerated at the recommended dosages.
Special populations
Pregnancy & breastfeeding
Limited evidenceThere is insufficient information on the adverse effects of collagen supplementation in pregnant and lactating women.
Children
Limited evidenceIn children, there is insufficient information on the adverse effects of collagen supplementation.
Other notes
Type II collagen is generally well tolerated at a dose of up to 40 mg per day. Studies have safely used collagen at a dose of 10 g/day for skin health and type-II collagen at a dose of up to 40 mg/day for joint pain and rheumatoid arthritis. Side effects are rare but include nausea, dyspepsia, diarrhea and flatulence.
Frequently Asked Questions
Takeaway
Collagen has reliable benefits for skin health, appearance and joint health.
In older women or those with reduced bone density, collagen supplements could improve symptoms associated with these conditions.
Collagen may have a beneficial effect on muscle growth but is less effective than whey protein for this purpose.
References
Sources31 references
SupplementDEX uses only high-quality sources to determine supplement effectiveness.
SupplementDEX Database · Dry skin
7 references1.SupplementDEX Database: Dry skin — Low-molecular-weight collagen peptides supplement promotes a healthy skin: A randomized, double-blinded, placebo-controlled study2024
In 100 adults aged 35–60, 12 weeks of low-molecular-weight collagen peptides improved wrinkle roughness, elasticity, hydration, and whitening parameters versus placebo without adverse events.
2.SupplementDEX Database: Dry skin — Influence of collagen peptide supplementation on visible signs of skin and nail health and -aging in an East Asian population: A double blind, randomized, placebo-controlled trial2024
In 85 East Asian women aged 43–65, 5 g/day collagen peptides for 84 days improved dermis density and skin moisture versus placebo, with earlier gains in elasticity and wrinkle visibility.
3.SupplementDEX Database: Dry skin — Oral intake of collagen peptide NS improves hydration, elasticity, desquamation, and wrinkling in human skin: a randomized, double-blinded, placebo-controlled study2023
In 100 women aged 30–60, 1650 mg/day collagen peptide NS for 12 weeks improved skin hydration, desquamation, wrinkling, and elasticity versus placebo.
4.SupplementDEX Database: Dry skin — Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis2023
A meta-analysis of 26 collagen RCTs in 1721 participants found hydrolyzed collagen significantly improved skin hydration; effects on elasticity were inconsistent across trials.
5.SupplementDEX Database: Dry skin — Oral Supplementation of Low-Molecular-Weight Collagen Peptides Reduces Skin Wrinkles and Improves Biophysical Properties of Skin: A Randomized, Double-Blinded, Placebo-Controlled Study2022
In 84 adults, 12 weeks of low-molecular-weight collagen peptides improved crow's feet wrinkle score, wrinkle volume, skin roughness, elasticity, hydration, and TEWL versus placebo.
6.SupplementDEX Database: Dry skin — Oral Intake of Enzymatically Decomposed AP Collagen Peptides Improves Skin Moisture and Ceramide and Natural Moisturizing Factor Contents in the Stratum Corneum2021
In 50 adults aged 35–60, 1000 mg/day AP collagen peptides for 12 weeks improved skin moisture by 7.3% and increased stratum corneum ceramide and NMF content versus placebo.
7.SupplementDEX Database: Dry skin — Oral Supplementation of Collagen Peptides Improves Skin Hydration by Increasing the Natural Moisturizing Factor Content in the Stratum Corneum: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial2021
In 99 Japanese women aged 35–50, 1 or 5 g/day collagen peptides for 12 weeks increased stratum corneum water content and NMF and reduced TEWL versus placebo.
SupplementDEX Database · Skin health and appearance
13 references8.SupplementDEX Database: Skin health and appearance — Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis2021
A meta-analysis of 19 trials in 1125 participants (mostly women aged 20–70) found 90 days of hydrolyzed collagen improved skin hydration, elasticity, and wrinkles versus placebo.
9.SupplementDEX Database: Skin health and appearance — A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity2021
In 50 women aged 45–60, 12 weeks of hydrolyzed marine collagen reduced wrinkle score by 35% and improved cheek elasticity versus placebo.
10.SupplementDEX Database: Skin health and appearance — Collagen formula with Djulis for improvement of skin hydration, brightness, texture, crow's feet, and collagen content: A double-blind, randomized, placebo-controlled trial2021
In 50 adults, an 8-week fish collagen plus Djulis drink improved skin hydration, brightness, crow's feet, texture, wrinkles, and collagen content versus placebo.
11.SupplementDEX Database: Skin health and appearance — Collagen Hydrolysate Prepared from Chicken By-Product as a Functional Polymer in Cosmetic Formulation2021
In adults aged about 50, twice-daily 1% chicken collagen gel on the periorbital area for 8 weeks increased hydration by up to 12%, reduced TEWL by up to 26%, and reduced wrinkles by up to 41%.
12.SupplementDEX Database: Skin health and appearance — Four-weeks daily intake of oral collagen hydrolysate results in improved skin elasticity, especially in sun-exposed areas: a randomized, double-blind, placebo-controlled trial2020
In 36 postmenopausal women, 5 g/day marine collagen hydrolysate for 4 weeks improved cheek skin elasticity versus placebo, with benefits persisting 4 weeks after stopping.
13.SupplementDEX Database: Skin health and appearance — Effects of a Combination of Water-Soluble CoenzymeQ10 and Collagen on Skin Parameters and Condition:Results of a Randomised, Placebo-Controlled,Double-Blind Study2020
In 34 women aged 40–65, 12 weeks of a water-soluble CoQ10 plus collagen supplement improved dermis density, periorbital wrinkle area, and skin smoothness versus placebo.
14.SupplementDEX Database: Skin health and appearance — Topical application and oral supplementation of peptides in the improvement of skin viscoelasticity and density2019
In 60 women aged 40–50, 90 days of oral hydrolyzed collagen increased skin elasticity and dermis echogenicity, while topical peptides mainly improved hydration and early elasticity.
15.SupplementDEX Database: Skin health and appearance — 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 wellbeing2018
In 120 adults, 90 days of a hydrolyzed fish collagen drink with chondroitin, glucosamine, and carnitine increased skin elasticity by 40% and reduced joint pain by 43% versus placebo.
16.SupplementDEX Database: Skin health and appearance — Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study2016
In 85 women aged 35–55, 8 weeks of a higher-bioactive-peptide collagen hydrolysate improved facial moisture, elasticity, wrinkles, and roughness more than lower-peptide collagen or placebo.
17.SupplementDEX Database: Skin health and appearance — Skin Antiageing and Systemic Redox Effects of Supplementation with Marine Collagen Peptides and Plant-Derived Antioxidants: A Single-Blind Case-Control Clinical Study2016
In 41 adults aged 37–72, 2 months of marine collagen peptides plus antioxidants improved skin elasticity, sebum, and dermal thickness without raising oxidative stress markers.
18.SupplementDEX Database: Skin health and appearance — The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials2015
In collagen peptide trials totaling 139 women aged 40–65, 8–10 g/day for 8 weeks increased skin hydration and dermal collagen density and reduced collagen fragmentation versus placebo.
19.SupplementDEX Database: Skin health and appearance — Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis2014
In 114 women aged 45–65, 2.5 g/day Verisol bioactive collagen peptides for 8 weeks reduced eye wrinkle volume by 20% and increased procollagen I by 65% versus placebo.
20.SupplementDEX Database: Skin health and appearance — Ingestion of BioCell Collagen(®), a novel hydrolyzed chicken sternal cartilage extract; enhanced blood microcirculation and reduced facial aging signs2012
An open-label study in 26 women aged 35–59 found 1 g/day BioCell Collagen for 12 weeks reduced skin dryness/scaling by 76% and lines/wrinkles by 13%, with increased dermal hemoglobin and collagen.
SupplementDEX Database · Osteoarthritis
2 references21.SupplementDEX Database: Osteoarthritis — A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort2009
In 250 knee osteoarthritis patients, 10 g/day collagen hydrolysate for 6 months improved knee comfort on VAS and WOMAC pain subscale, with greatest benefit in those with more joint deterioration and lower meat intake.
22.SupplementDEX Database: Osteoarthritis — Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee: a clinical trial2009
In knee OA patients, 40 mg/day undenatured type II collagen for 90 days reduced WOMAC score by 33% and pain VAS by 40%, outperforming glucosamine plus chondroitin.
SupplementDEX Database · Rheumatoid arthritis
2 references23.SupplementDEX Database: Rheumatoid arthritis — A pilot trial of oral type II collagen in the treatment of juvenile rheumatoid arthritis1996
In 10 children with juvenile rheumatoid arthritis, oral chicken type II collagen for 12 weeks reduced swollen joints by 61% and tender joints by 54% in 8 of 10 patients with no treatment-related adverse events.
24.SupplementDEX Database: Rheumatoid arthritis — Effects of oral administration of type II collagen on rheumatoid arthritis1993
In 60 patients with severe active rheumatoid arthritis, chicken type II collagen for 3 months reduced swollen and tender joints versus placebo, with complete remission in 4 patients.
SupplementDEX Database · Joint pain
7 references25.SupplementDEX Database: Joint pain — Impact of Specific Bioactive Collagen Peptides on Joint Discomforts in the Lower Extremity during Daily Activities: A Randomized Controlled Trial2024
In 182 adults with knee or hip pain during daily activities, 5 g/day specific collagen peptides for 12 weeks reduced rest and walking pain versus placebo.
26.SupplementDEX Database: Joint pain — The Influence of Specific Bioactive Collagen Peptides on Knee Joint Discomfort in Young Physically Active Adults: A Randomized Controlled Trial2021
In 180 active adults aged 18–30 with exercise-related knee pain, 5 g/day specific collagen peptides for 12 weeks reduced exercise-induced knee pain more than placebo (−21.9 vs −15.6 mm VAS; P=0.024).
27.SupplementDEX Database: Joint pain — A Double-Blind, Randomized, Placebo-Controlled Trial to Evaluate the Efficacy of a Hydrolyzed Chicken Collagen Type II Supplement in Alleviating Joint Discomfort2021
In 90 adults aged 40–65 with joint discomfort, 8 weeks of hydrolyzed chicken collagen type II reduced overall WOMAC score by 36.9% versus 14.3% with placebo at week 4.
28.SupplementDEX Database: Joint pain — Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides2017
In 139 athletes with functional knee pain, 5 g/day bioactive collagen peptides for 12 weeks reduced activity-related pain more than placebo (ΔVAS 19.5 vs 13.9; P=0.046).
29.SupplementDEX Database: Joint pain — Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers2013
A 120-day study including 55 people with no medical diagnosis of osteoarthritis & no joint pain at rest, who only experienced joint discomfort with physical activity, found that 40 mg/day UC-II reduced the number of individuals experiencing no pain during a stepmill protocol (5 of 27 vs 1 in 28). UC-II increased the time taken to the onset of joint pain during exercise (2.8± 0.5 min, p = 0.019) compared to baseline (1.4 ± 0.2 min).
30.SupplementDEX Database: Joint pain — Effect of collagen hydrolysate in articular pain: a 6-month randomized, double-blind, placebo controlled study2012
In 200 adults aged 50+ with joint pain, 1200 mg/day collagen hydrolysate for 6 months raised the proportion achieving ≥20% pain improvement to 51.6% versus 36.5% with placebo.
31.SupplementDEX Database: Joint pain — 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain2008
In 97 athletes, 10 g/day collagen hydrolysate for 24 weeks reduced activity-related joint pain at rest, walking, standing, and lifting versus placebo, with larger effects in those with knee pain.