As an avid pickleball player who’s spent a little too much time in the sun over the years, I’ve become curious about the potential benefits of collagen. Can this powdery protein supplement help my joints, skin, and more? Keep reading to learn the latest science on this nutraceutical.

Collagen 101

Collagen is an abundant collective tissue protein found in animals, with 29 varieties discovered. We obtain collagen from the cartilage, bones, and connective tissue of animals, including fish. Gelatin is one type of collagen, as are peptides and amino acids, which are hydrolyzed (AKA, broken down).

Since collagen is an edible protein, it’s been used widely in the food industry as an emulsifier, gelling agent, stabilizer, and film-forming material. It’s easily digested and absorbed in the body. It’s also been used for several biomedical applications, including skin substitutes, tissue engineering (bone, cartilage, tendon), nervous system repair, and drug delivery, such as in microcapsules, hydrogels, and granules (1).

Collagen and Joint Health

If you’ve got years of joint damage from arthritis or injuries, collagen may be of some benefit to you. According to a recent article published in Nutrients, hydrolyzed collagen may possess chondroprotective effects as its bioactive peptides can reach joint tissue. This may help reduce inflammation caused by joint damage (1).

A double-blind, randomized control trial in healthy subjects with joint pain was performed using hydrolyzed chicken collagen compared with a placebo. Ninety subjects (65% female) aged 40 to 65 years of age participated in the study. Those who received chicken collagen had reduced joint stiffness and improved mobility after 4 and 8 weeks of treatment compared to placebo (2).

In addition to reducing inflammation, collagen peptides have shown a positive effect on bone strength and mineral density, which may reduce the risk of osteoporosis. This is especially important in older adults (3).

Your Skin on Collagen

Can collagen help aging skin? Perhaps! A small (72 subjects) randomized, double-blind study using a drinkable form of collagen versus placebo was performed in healthy women aged 35 and up. Those receiving the drink (which contained 2.5 grams of collagen peptides as well as acerola fruit extract, vitamin C, zinc, biotin, and a native vitamin E complex) noted improved skin hydration, elasticity, roughness, and density. The other components in the drink may have also contributed to skin changes (4).

A 2023 review of the literature also found benefits such as decreased wrinkle formation; increased skin elasticity; increased hydration; and increased collagen content, density, and synthesis with the use of hydrolyzed collagen supplements (5).

Doses of collagen used in most studies ranged from 1.0 to 10 grams per day over 8 to 12 weeks in women aged 35 and up. Collagen works by creating additional extracellular matrix or interacting with regulatory T-cells and type 2 macrophages (5). More studies are needed to investigate how long skin improvements last with the use of collagen.

Bottom Line

As collagen falls under the “dietary supplement” category, it is not regulated by the FDA. Collagen contains amino acids from protein and may not be appropriate to use in those with liver or kidney disease. Always discuss the use of dietary supplements, including collagen, with your healthcare provider.

Lisa Andrews, MEd, RD, LD

References:

1. Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. 2023 Mar 8;15(6):1332. doi: 10.3390/nu15061332. PMID: 36986062; PMCID: PMC10058045.

2. Mohammed A, He S. A Double-Blind, Randomized, Placebo-Controlled Trial to Evaluate the Efficacy of a Hydrolyzed Chicken Collagen Type II Supplement in Alleviating Joint Discomfort. Nutrients. 2021 Jul 18;13(7):2454. doi: 10.3390/nu13072454. PMID: 34371963; PMCID: PMC8308696.

3. König D, et al. Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women- a randomized controlled study. Nutrients. 2018; 10: 97

4. Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019 Oct 17;11(10):2494. doi: 10.3390/nu11102494. PMID: 31627309; PMCID: PMC6835901.

5. Campos LD, Santos Junior VA, Pimentel JD, Carregã GLF, Cazarin CBB. Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon. 2023 Mar 28;9(4):e14961. doi: 10.1016/j.heliyon.2023.e14961. PMID: 37064452; PMCID: PMC10102402.