Thing is, she says, your body produces less collagen starting in your thirties and forties. Collagen peptides added to your diet may serve to replace what your body begins to lack as you age, and support your overall health. Your body works hard to digest protein from sources like chicken or beef, and some people may find that they deal with digestive symptoms like burping or stomach pain after a meal, explains Lachman.

But collagen supplements are hydrolyzed, meaning the collagen is broken down, a process that makes it easier for your body to digest. Collagen supplements may potentially be a more comfortable way to get protein into your diet, she says.

The process of hydrolyzing also allows collagen peptides to dissolve in water, which makes it relatively simple to use them in everyday foods like water or smoothies. Skin health is the most well-researched benefit of taking collagen, says Lachman. In one review , researchers analyzed 11 randomized, placebo-controlled studies of more than patients who took up to 10 grams g per day of collagen with the goal of improving skin health.

The results? The supplements were shown to improve skin elasticity, help it better hold onto moisture, and rev the density of collagen fibers within skin. RELATED: 20 Ways to Preserve — and Boost — Collagen in Your Face. Joint pain can make it difficult to exercise, which can knock you off your fitness goals.

Taking a collagen supplement may help you get back on track. For instance, one study found that athletes with knee pain who took 5 g of collagen peptides daily for 12 weeks had less joint pain during exercise compared with a placebo group.

Oral collagen may support cartilage repair and may also have an anti-inflammatory effect. Research found that among IBD patients, there was an imbalance between the formation and breakdown of collagen fibers, and this was connected to inflammation. A study also showed that IBD patients have decreased serum levels of type 4 collagen.

Collagen is a part of connective tissue, which makes up your colon and GI tract, so by bringing your levels up, there may be a supportive environment for your body to heal. This is an emerging idea, Lachman says, but it may be one benefit to trying a supplement or dietary approach to increase collagen intake.

RELATED: 10 Foods to Help Beat Rheumatoid Arthritis Inflammation. Stirring collagen into your coffee may be good for your ticker, too. A small, uncontrolled, open-label study looked at 32 participants who took a collagen tripeptide twice a day.

After six months, markers of atherosclerosis buildup in artery walls , including measures of cholesterol and arterial stiffness, had improved. Researchers think that the collagen may help fortify blood vessel walls to reduce the risk of artery disease.

In a randomized, placebo-controlled, double-blind trial on post-menopausal women, participants who took collagen peptides for one year increased their bone mineral density compared with the control group.

Researchers postulated that this was because the collagen stimulated bone formation while slowing down bone loss. RELATED: 3 Natural Ways to Build Bones and Prevent Osteoporosis. There are different types of collagen, according to an article published in Molecules. Type 1 found in beef is beneficial when it comes to your skin, while type 2 found in chicken is potentially more helpful when it comes to arthritic joint pain, Lachman explains.

Joints are composed of cartilage, which is largely made up of collagen. A study found that patients with knee osteoarthritis who took acetaminophen along with type 2 collagen reduced joint pain during walking and had quality of life superior to those on the medication alone.

Lachman says your best bet is to purchase a supplement that contains various sources of animal collagen for the widest range of benefits. Eating enough protein is important to a healthy diet.

The nutrient is needed to support your body in building muscle — lean tissue that is more metabolically active than fat meaning it leads to faster metabolism, according to the Mayo Clinic.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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How Well Do You Sleep? Health Conditions Discover Plan Connect. Skin Care. Nutrition Evidence Based What Is Collagen, and What Is It Good For? Medically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP — By Jillian Kubala, MS, RD — Updated on December 5, What it is and uses Collagen loss Food sources Benefits of supplements Side effects of supplements Preventing loss FAQ Bottom line.

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Was this helpful? What is collagen and why is it important? What causes collagen loss? What foods are rich in collagen? What are the benefits of taking collagen? What are the side effects of taking collagen? How to prevent collagen loss. Frequently asked questions. The bottom line.

Just one thing Try this today: Help yourself to an extra serving of fruit or veggies. How we reviewed this article: History. Dec 5, Written By Jillian Kubala MS, RD.

Aug 2, Written By Jillian Kubala MS, RD. Share this article. Read this next. By Lizzie Streit, MS, RDN, LD. Do Collagen Supplements Work?

Should You Choose Collagen or Gelatin? Mainly collagen helps give your skin elasticity, strengthens bones, and maintains muscle fibers. It also helps your cells function to aid wound healing and immune system defenses. You can get more collagen from eating a variety of protein sources, such as meat, fish, eggs, dairy, and plant-based proteins.

Taking a collagen supplement can also help you boost your collagen, which may be better absorbed. Research shows collagen supplements may help folks rehydrate and plump skin, improve bone density, and increase muscle mass.

However, research is mostly limited to aging populations. It's also not well understood if proactively taking collagen supplements gives everyone the same benefits. But since collagen supplements typically don't give people adverse side effects, trying a collagen supplement that doesn't work is likely just bad for your wallet.

Nezwek TA, Varacallo M. Physiology, connective tissue. In: StatPearls. StatPearls Publishing; Shin JW, Kwon SH, Choi JY, et al. Molecular mechanisms of dermal aging and antiaging approaches. Int J Mol Sci. Coppola D, Oliviero M, Vitale GA, et al. Marine collagen from alternative and sustainable sources: Extraction, processing and applications.

Mar Drugs. Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral collagen supplementation: A systematic review of dermatological applications. J Drugs Dermatol. Bolke L, Schlippe G, Gerß J, Voss W. A collagen supplement improves akin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study.

Al-Atif H. Collagen supplements for aging and wrinkles: A paradigm shift in the fields of dermatology and cosmetics. Dermatol Pract Concept. National Institute of Arthritis and Musculoskeletal and Skin Diseases. What is Bone? Föger-Samwald U, Dovjak P, Azizi-Semrad U, Kerschan-Schindl K, Pietschmann P.

Osteoporosis: Pathophysiology and therapeutic options. EXCLI J. Elam ML, Johnson SA, Hooshmand S, et al. A calcium-collagen chelate dietary supplement attenuates bone loss in postmenopausal women with osteopenia: A randomized controlled trial. J Med Food. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A.

Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women — a randomized controlled study. García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al. Effect of collagen supplementation on osteoarthritis symptoms: A meta-analysis of randomized placebo-controlled trials.

Int Orthop. Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomised controlled trial.

Br J Nutr. Kirmse M, Oertzen-Hagemann V, de Marées M, Bloch W, Platen P. Prolonged collagen peptide supplementation and resistance exercise training affects body composition in recreationally active men. Giglio BM, Schincaglia RM, da Silva AS, et al.

Whey protein supplementation compared to collagen increases blood nesfatin concentrations and decreases android fat in overweight women: A randomized double-blind study. Naomi R, Ridzuan PM, Bahari H.

Current insights into collagen type I. Polymers Basel. Izu Y, Adams SM, Connizzo BK, et al. Collagen XII mediated cellular and extracellular mechanisms regulate establishment of tendon structure and function. Matrix Biol. Yamada KM, Sixt M. Mechanisms of 3D cell migration. Nat Rev Mol Cell Biol. Sun B.

The mechanics of fibrillar collagen extracellular matrix. Cell Rep.

However, this small study had no control group taking a placebo to compare with the group receiving collagen supplements. There haven't been any studies in humans examining the benefits of collagen supplementation for hair.

Currently, no medical evidence supports marketing claims that collagen supplements or drinks can improve hair growth, shine, volume, and thickness. At this time, there isn't enough proof that taking collagen pills or consuming collagen drinks will make a difference in skin, hair, or nails.

Our bodies cannot absorb collagen in its whole form. To enter the bloodstream, it must be broken down into peptides so it can be absorbed through the gut. These peptides may be broken down further into the building blocks that make proteins like keratin that help form skin, hair, and nails.

Or the peptides may form collagen that gets deposited in other parts of the body, such as cartilage, bone, muscles, or tendons.

Thus far, no human studies have clearly proven that collagen you take orally will end up in your skin, hair, or nails. If your goal is to improve skin texture and elasticity and minimize wrinkles, you're better off focusing on sun protection and using topical retinoids.

Extensive research has already demonstrated that these measures are effective. If you choose to try collagen supplements or drinks, review the list of ingredients and the protein profile. Avoid supplements with too many additives or fillers. Products containing high quantities of prolylhydroxyproline and hydroxyprolylglycine are better at reducing wrinkles and improving the moisture content of skin.

Consult your doctor before starting any new supplements. Social and Environmental Responsibility. Collagen What is Collagen? Compare Our Products. How To Use Our Products. Our Ingredients. Lively Blog. Vital Proteins Professional. Vital Performance. Store Locator.

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