Should You Take a Collagen Supplement? 7 Benefits (2025)

As you age, collagen production slows, so some people turn to collagen supplements, which can improve skin elasticity and hydration. Collagen supplements also have benefits for bone and muscle health.

Collagen is a protein in your body that forms flexible fibers that support your cells and tissues. Most collagen is found in your tendons, bones, skin, ligaments, and muscles.Collagen supplements are available in powders, capsules, and liquids, sourced from animal bones, cartilage, and skin (usually from cows, chickens, and fish). Some supplements also contain eggs. They are typically hydrolyzed, so the collagen is broken down in a way that makes it easier for your body to absorb.

As you age, you start to lose collagen, which can cause dry, sagging skin and wrinkles. Some evidence suggests collagen supplements may lessen these effects. One review found that taking 2.5-10 grams daily for 8-24 weeks or 3 grams daily for 4-12 weeks improved skin elasticity, hydration, and collagen density. Topical collagen likely has benefits similar to those of oral supplements.

Collagen supplements may also help you produce more elastin. This protein makes your skin more elastic, which could mean tighter, more plump skin.There's limited research on the effectiveness of collagen supplements in this regard, so more research is needed.

2. Could Reduce Bone Loss

Collagen is the main component of your bones and helps keep them strong. Supplementing collagen may help bone-related health issues and strengthen your skeleton. Loss of collagen as you age can weaken bones and lead to a lower bone mineral density (BMD) and conditions like osteoporosis that increase your fracture risk.

A small, 12-month study of post-menopausal women with low BMD found that those taking calcium, vitamin D, and a 5-gram daily collagen supplement had less BMD loss than those who did not take collagen. Keep in mind that calcium and vitamin D are essential for bone health, so you cannot replace them with collagen only. Collagen supplementation can also help decrease osteoporosis symptoms like pain and stiffness, but more research is needed to understand its long-term effects.

Your muscle mass and strength may decline with age, known as sarcopenia. Combining collagen supplements with exercise might help regain muscle mass. Collagen supplements can support muscle proteins, like creatine, which stimulate muscle growth after exercise.

In a 12-week study of 27 elderly men, those who took 15 grams of collagen and exercised daily gained more muscle mass and strength than those who did not. Another 12-week study of 57 young men found those who took 15 grams of collagen per day and did resistance training three times a week had improved body composition but had similar strength results as the placebo group.More research is needed to know how well collagen supplements can boost muscle mass.

4. Might Relieve Joint Pain

The reduction in collagen production as you age can increase the risk of osteoarthritis, which causes joint inflammation, pain, and swelling. Research has shown that collagen supplements may improve osteoarthritis, which can relieve joint pain. However, one review found that collagen supplements may relieve stiff joints but not pain, so data is inconclusive.

Research has shown that collagen supplements may strengthen hair and nails. One study of 40 women aged 38-50 found that collagen supplements reduced hair fall by 28% after 56 days. Another study of 25 participants found that 2.5 grams of collagen peptide supplements a day for 24 weeks improved brittle nail syndrome. The participants reported improved nail growth and fewer broken nails.

6. May Promote Heart Health

Some evidence suggests that collagen peptide supplements may decrease the risk of cardiovascular disease (CVD), but research is limited.One review found that collagen peptide supplements helped reduce low-density lipoprotein (LDL) cholesterol and systolic blood pressure. Both high cholesterol and blood pressure are risk factors for CVD. Still, there's not enough research to confirm collagen's effects on cholesterol and blood pressure, so more research is needed.

More research is needed, but collagen supplements may improve gut health. One small study found that collagen peptide supplements may improve mild gastrointestinal symptoms like bloating.In an eight-week study, researchers looked at the impacts of a 20-gram collagen peptide supplement among 14 people. They found that nearly all of the people reported reduced symptoms.

Do You Need a Collagen Supplement?

Research on collagen has been limited to certain populations, so it's not known if collagen supplements benefit everyone in the same way. Those who will most likely benefit from taking a collagen supplement include:

• Post-menopausal people, who are a high-risk group for osteoporosis
• People with osteoporosis
• Younger and older adults who want to improve skin hydration and elasticity

Collagen makes up the majority of the protein in your body. Researchers have found 28 types of collagen, but type I collagen makes up 90% of your body's total collagen.

Type I collagen has several benefits, such as:

• Gives the connective tissues in your body structure
• Helps cell communication, which allows cells to grow and do their jobs
• Supports cell migration that supports wound healing and immunity

Other types of collagen in your body include type II (in your joints), type III (in your skin and blood vessels), and type IV (in your kidneys, eye lens, and inner ear). The type of collagen found in supplements will also vary. Some may contain one, two, or several different collagens.

Natural Sources

You can also eat collagen-rich foods to increase your intake, such as:

• Beef
• Bone broth and gelatin-containing foods
• Chicken
• Fish
• Pork

Your body also synthesizes collagen from amino acids. You can find amino acids in non-animal sources, such as quinoa, mushrooms, cottage cheese, legumes, and beans.

Collagen Product Recommendations

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Our team of registered dietitians research and review supplements rigorously, evaluating several criteria, including safety, efficacy, dosage, quality of ingredients, and internal and third-party testing. Additionally, we test collagen powders in our lab for taste, texture, smell, and how well they dissolve. We have our full list of collagen recommendations here, but these are two of our top picks.

Bubs Natural Collagen Peptides

This single-ingredient collagen powder is NSF Certified for Sport and contains types I and III collagen, with 18 grams of protein per serving. It's unflavored and mixes well with both hot and cold beverages, making it a versatile choice.

Vital Protein Lemon Collagen Peptides

This NSF Certified for Sport collagen powder has a delicious lemonade-like flavor. It contains stevia for sweetness (with no added sugars), natural lemon flavors, and 18 grams of protein per serving from primarily type I collagen.

Taking a collagen supplement is generally safe, and few people have adverse reactions. Some people have reported side effects, like:

• Bad taste in your mouth
• Diarrhea
• Headache
• Indigestion

Avoid collagen supplements if you follow a plant-based diet or have allergies to fish, shellfish, or eggs. Most collagen supplements are made from animal products.Vegan collagen supplements made from modified yeast and bacteria are available. These supplements do not actually contain collagen. They contain amino acids and vitamins that your body uses to make more collagen.

A Quick Review

Collagen is a protein found in your bones, skin, tendons, ligaments, and muscles. A collagen supplement can help boost your collagen intake and benefit bone, muscle, and skin health.

It's poorly understood if proactively taking collagen supplements gives everyone the same benefits. Since collagen supplements typically do not give people adverse side effects, trying a collagen supplement that does not work will unlikely cause harm. It's still important to talk to a healthcare provider before starting a collagen supplement.