Collagen is one of the trendiest supplements of the day. It’s become a popular addition to smoothies, coffee, and skin care products. Fans and influencers swear by its health and beauty benefits. And while the science on these benefits is still emerging, early studies look promising, particularly for skin and joints. But many people have questions about just what collagen does in the body, how collagen is made, and how it should be taken for best results. If you’ve got questions about collagen, we’ve got answers. Let’s start with the basics.
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Q: What is collagen?
A: Collagen is a structural protein that’s found naturally in the connective tissues of your body. The word collagen comes from the Greek word “kólla,” which means glue, and that’s pretty much what collagen does: it’s the glue holding your body together. Its strong fibers make up a key component of your skin, hair, nails, tendons, bones, joint cartilage, blood vessels, and gut lining, helping to keep these tissues pliable and resilient.
Q: If it’s already in my body, why take it as a supplement?
A: Our bodies produce less collagen as we age. This starts in our 20s, but accelerates in our 40s. Women can lose as much as 30% of their collagen in the first 5 years of menopause.1 Smoking and sun exposure also increase collagen loss. As a result, our skin loses its elasticity and tautness and our bones, joints, and muscles weaken. In other words, some of the most obvious signs of aging are linked to collagen loss.
Q: How do collagen supplements work?
A: Whole collagen protein molecules are large, making them difficult to absorb into the body when ingested. That’s why most collagen supplements and powders use hydrolyzed collagen, or collagen peptides. These peptides are smaller collagen molecules that have been broken into tiny snippets through hydrolysis. The theory is that collagen peptides are small enough to make it through the digestive system and be absorbed into the bloodstream, where they provide the building blocks for the body to produce more collagen.
Q: What’s the evidence for collagen supplements?
A: While research is still limited, early evidence suggests that oral collagen supplements can improve skin appearance and health.2 A recent review of eight clinical studies concluded that collagen supplements have “promising short- and long-term benefits" for skin aging and healing.3 Clinical studies have shown positive results for skin elasticity,4,5 hydration, and smoothness.6,7,8 Preliminary evidence also suggests collagen may have benefits for joint comfort and exercise recovery.9,10,11,12,13,14,15
Q: Which collagen is best for skin, oral supplements or topical skin products?
A: There’s no good evidence that collagen can actually be absorbed through the skin. Most researchers think the molecules are just too big to penetrate the skin’s layers. Research suggests you’ll have better luck building collagen from the inside out.
Q: Will collagen help with hair loss or thinning?
A: We don’t have proof that it does, but there are some good reasons to think it might.16 Hair grows out of the dermis layer of your skin, which is 70% collagen. Loss of collagen in the aging scalp is thought to be linked with hair thinning. So in theory, a healthier dermis layer should promote healthier hair growth. Collagen is also a rich source of several amino acids that the body uses to make keratin, the primary protein that makes up your hair.
Q: Where does collagen come from?
A: Since collagen is part of the connective tissue of the body, it is only found in animals, not plants. The collagen in supplements is generally derived from the bones, cartilage, or scales of cows, chickens, or fish. While there’s no such thing as vegan collagen, you can support healthy collagen production with key nutrients like vitamin C, zinc, silica, and copper, which are crucial for collagen synthesis. These "collagen builders" can help your body produce collagen normally, but they won’t necessarily increase your collagen production.
Q: Can I get collagen from food?
A: The animal parts that are rich in collagen are not the parts we usually eat: bones, cartilage, feet, beaks. The notable exception is bone broth, which is made by slowly simmering the bones (and sometimes other parts) for 8-10 hrs to extract their collagen. Bone broth is a rich source of collagen, as well as many other nutrients that are good for your connective tissues, like glucosamine and chondroitin, calcium and other bone-building minerals. Keep in mind, though, that the collagen in bone broth is whole collagen molecules, not collagen peptides, so we don't know how well they are absorbed. There’s no research to show whether drinking bone broth can actually increase collagen in the body. But it’s a healthy, nutrient-dense food nonetheless.
Q: Can I use collagen as a protein powder?
A: You can, but there's a catch: collagen is not a complete protein. It’s missing one of the nine essential amino acids (tryptophan) and has smaller amounts of a few others. For this reason, it’s not a good substitute for other types of protein in your diet. However, it’s a great source of supplementary protein. The protein content in collagen is very dense, so you can get plenty of protein bang for your buck. (If you're looking for a more complete protein to add to your protein shake, try our Organic Plant Protein Powder.)
Q: Are collagen supplements safe?
A: Collagen supplements have been safely used for many years with no evidence of negative side effects. Since collagen is basically just protein, there’s no reason to think it would be harmful to the body, as long as the supplements come from a reputable brand with good manufacturing practices and standards. Check the label to make sure there aren't any added ingredients you don't want. Some collagen supplements and powders are flavored and sweetened, some include additional health ingredients such as vitamins, minerals, probiotics, or herbs, and some will have artificial additives or unwanted fillers.
Our Unflavored Collagen Peptides Powder is sourced from grass-fed cows and delivers 10g hydrolyzed collagen per scoop to support skin, hair, and joint health. We kept it simple with just one ingredient and no added sweeteners, flavors, or other additions, so you can dissolve it into your drink without even noticing it.
References:
1. Marshall, Lisa. “Collagen: ‘Fountain of Youth’ or Edible Hoax?” WebMD, Dec. .
2. Vollmer, David L et al. “Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome.” International journal of molecular sciences vol. 19,10 . 7 Oct. , doi:10./ijms
3. Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. Jan 1;18(1):9-16. PMID: .
4. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. ;27(1):47-55. doi: 10./. Epub Aug 14. PMID: .
5. Czajka, et al. Daily oral supplementation with collagen peptides combined with vitamins other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res In Press
6. Schwartz SR, Park J. Ingestion of BioCell Collagen(®), a novel hydrolyzed chicken sternal cartilage extract; enhanced blood microcirculation and reduced facial aging signs. Clin Interv Aging. ;7:267-73. doi: 10./CIA.S. Epub Jul 27. PMID: ; PMCID: PMC.
7. Asserin J, Lati E, Shioya T, Prawitt J. 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 trials. J Cosmet Dermatol. Dec;14(4):291-301. doi: 10./jocd.. Epub Sep 12. PMID: .
8. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S: Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis. Skin Pharmacol Physiol ;27:113-119. doi: 10./
9. Effects of oral administration of type II collagen on rheumatoid arthritis
BY DE TRENTHAM, RA DYNESIUS-TRENTHAM, EJ ORAV, D COMBITCHI, C LORENZO, KL SEWELL, DA HAFLER, HL WEINER, SCIENCE, 24 SEP : -
10. Zdzieblik, et al. Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides. Appl Physiol Nutr Metab. Jun;42(6):588-595
11. Moskowitz RW. Role of collagen hydrolysate in bone and joint disease. Semin Arthritis Rheum. Oct;30(2):87-99. doi: 10./sarh... PMID: .
12. Bruyère O, Zegels B, Leonori L, Rabenda V, Janssen A, Bourges C, Reginster JY. Effect of collagen hydrolysate in articular pain: a 6-month randomized, double-blind, placebo controlled study. Complement Ther Med. Jun;20(3):124-30. doi: 10./j.ctim..12.007. Epub Jan 20. PMID: .
13. Lopez, et al. Evaluation of the Effects of BioCell Collagen, a Novel Cartilage Extract, on Connective Tissue Support and Functional Recovery From Exercise. Integr Med. Jun;14(3):30-8.
14. Schepetkin IA, Kirpotina LN, Hammaker D, Kochetkova I, Khlebnikov AI, Lyakhov SA, Firestein GS, Quinn MT. Anti-Inflammatory Effects and Joint Protection in Collagen-Induced Arthritis after Treatment with IQ-1S, a Selective c-Jun N-Terminal Kinase Inhibitor. J Pharmacol Exp Ther. Jun;353(3):505-16. doi: 10./jpet.114.. Epub Mar 17. PMID: ; PMCID: PMC.
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15. Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. Nov;22(11):-32. doi: 10./X. PMID: .
Collagen is THE main component of our skin, at around 80%. Together with elastin, collagen forms the supporting corset that gives our skin and the underlying connective tissue firmness and elasticity. In addition, collagen also has plumping effects due to its water-binding properties.
From the age of around 25, the body’s own collagen production begins to decline by about 1.5% per year, leading to ever more visible changes. From this age onwards, the targeted intake of hydrolysed collagen is therefore worthwhile and is an ideal strategy to counteract natural skin ageing and to nurture the beauty of the sensitive outer barrier from within.
Hydrolysed collagen enters the small intestine when taken orally, where it is absorbed into the bloodstream in the form of small collagen peptides and free amino acids. It thus has a dual effect.
While in the beauty world, nothing beats collagen hydrolysate, peptide powder is still considered a secret tip among athletes. Although there are isolated studies on muscle growth for collagen hydrolysate that demonstrate a benefit for fat-free mass and strength, there are certainly more suitable sources of protein specifically for muscle growth. Nonetheless, collagen hydrolysate is a good suggestion for athletes for the regeneration and strengthening of their musculoskeletal system. More about this in the following point.
Collagen is always found where the tissue has to withstand high tensile stress – whether in muscles, ligaments, tendons or cartilage. These structures are subject to enormous forces, particularly when under sporting stress. The fact that the targeted use of collagen hydrolysate not only strengthens the collagen-dependent structures of the musculoskeletal system, but in certain cases can be useful even in the case of already existing problems, has been shown, among other things, by a randomised placebo-controlled interventional study. In this study, 147 athletes with arthritis-related joint pain received either collagen hydrolysate (10 g daily) for 24 weeks or a placebo. After the end of the study, the results analysis showed that there was a partially significant reduction in pain in the collagen hydrolysate group.
The branded raw material NATICOL® has undergone a variety of clinical studies with a beauty focus, which were conducted in collaboration with research institutes as well as specialist clinics and hospitals.
A double-blind, randomised and placebo-controlled study published in investigated the anti-ageing potential of 5 g Naticol® fish collagen peptides in 60 healthy female subjects aged 35 to 70 years. The test zones included the facial skin, abdominal skin and forearm skin.
After 8 weeks of regular intake of 5 g Naticol®, significant improvements in skin firmness on the abdomen, face and forearms as well as a reduction in wrinkles were found. The results also suggested that Naticol® could have a preventive effect against dehydration in cold weather conditions.
Would you like to dive even further into the subject and read more in studies on collagen or collagen hydrolysate? Under the item "In-depth studies", you will find some of the studies that we consulted in our various collagen research.
Conclusion: Collagen is not only a beauty booster for our skin, it also benefits our muscles, cartilage and tendons. If you want to get the most out of the various benefits of structural protein, collagen hydrolysate from fish is to be particularly recommended. This is not only considered easy to digest and absorb, it also mainly supplies the highly sought-after type I collagen in a particularly bioavailable peptide form.
Further reading:
Asserin, J. et al. . 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 trials. J Cosmet Dermatol. Dec;14(4):291-301. doi: 10./jocd.. Epub Sep 12. https://pubmed.ncbi.nlm.nih.gov//
Choi, F.D. . Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. Jan 1;18(1):9-16. https://pubmed.ncbi.nlm.nih.gov//
De Miranda, R.B. et. al. . Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. Dec;60(12):-. doi: 10./ijd.. Epub Mar 20. https://pubmed.ncbi.nlm.nih.gov//
Evans, M. et al. . A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. Journal of Cosmetic Dermatology. 20(3):825–834. https://pubmed.ncbi.nlm.nih.gov//
Sibilla, S. et al. . An Overview of the Beneficial Effects of Hydrolysed Collagen as a Nutraceutical on Skin Properties: Scientific Background and Clinical Studies. The Open Nutraceuticals Journal. 8(1). https://pubmed.ncbi.nlm.nih.gov//
De Almagro, M. C. . The Use of Collagen Hydrolysates and Native Collagen in Osteoarthritis. AJBSR. 7(6):530–532. https://pubmed.ncbi.nlm.nih.gov//
Hong, H. et al. . Preparation of low-molecular-weight, collagen hydrolysates (peptides): Current progress, challenges, and future perspectives. Food Chemistry. 301:. https://pubmed.ncbi.nlm.nih.gov//
Campos Mbg, P. M. . An Oral Supplementation Based on Hydrolyzed Collagen and Vitamins Improves Skin Elasticity and Dermis Echogenicity: A Clinical Placebo-Controlled Study. Clin Pharmacol Biopharm. 04(03). https://www.researchgate.net/publication/_An_Oral_Supplementation_Based_on_Hydrolyzed_Collagen_and_Vitamins_Improves_Skin_Elasticity_and_Dermis_Echogenicity_A_Clinical_Placebo-Controlled_Study
Castillo-Briceño, P. et al. . A role for specific collagen motifs during wound healing and inflammatory response of fibroblasts in the teleost fish gilthead seabream. Mol Immunol. 48(6–7):826–834. https://pubmed.ncbi.nlm.nih.gov//
Geahchan, S. et al. . Marine Collagen: A Promising Biomaterial for Wound Healing, Skin Anti-Aging, and Bone Regeneration. Mar Drugs. 20(1):61. https://pubmed.ncbi.nlm.nih.gov//
Duteil, L. et al. . SPECIFIC NATURAL BIOACTIVE TYPE 1 COLLAGEN PEPTIDES ORAL INTAKE REVERSE SKIN AGING SIGNS IN MATURE WOMEN. J Aging Res & Lifestyle. :1–9. https://www.jarlife.net/-specific-natural-bioactive-type-1-collagen-peptides-oral-intake-reverse-skin-aging-signs-in-mature-women.html
Lugo, J. P. et al. . Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: A multicenter randomized, double-blind, placebo-controlled study. Nutr J. Jan 29;15:14. doi: 10./s-016--8. https://pubmed.ncbi.nlm.nih.gov//
Zdzieblik, D. et. al. . 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. Oct 28;114(8):-45. doi: 10./S. Epub Sep 10. https://pubmed.ncbi.nlm.nih.gov//
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. Jul 18;13(7):. doi: 10./nu. https://pubmed.ncbi.nlm.nih.gov//
Li W, Sun K, Ji Y, Wu Z, Wang W, Dai Z, Wu G. Glycine Regulates Expression and Distribution of Claudin-7 and ZO-3 Proteins in Intestinal Porcine Epithelial Cells. J Nutr. May;146(5):964-9. doi: 10./jn.115.. Epub Mar 30. PMID: . https://pubmed.ncbi.nlm.nih.gov//
Howard A, Tahir I, Javed S, Waring SM, Ford D, Hirst BH. Glycine transporter GLYT1 is essential for glycine-mediated protection of human intestinal epithelial cells against oxidative damage. J Physiol. Mar 15;588(Pt 6):995-. doi: 10./jphysiol... Epub Feb 1. PMID: ; PMCID: PMC https://pubmed.ncbi.nlm.nih.gov//
Wu G, Bazer FW, Burghardt RC, Johnson GA, Kim SW, Knabe DA, Li P, Li X, McKnight JR, Satterfield MC, Spencer TE. Proline and hydroxyproline metabolism: implications for animal and human nutrition. Amino Acids. Apr;40(4):-63. doi: 10./s-010--z. Epub Aug 10. PMID: ; PMCID: PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC/
Zhu S, Huang M, Feng G, Miao Y, Wu H, Zeng M, Lo YM. Gelatin versus its two major degradation products, prolyl-hydroxyproline and glycine, as supportive therapy in experimental colitis in mice. Food Sci Nutr. Apr 16;6(4):-. doi: 10./fsn3.639. PMID: ; PMCID: PMC. https://pubmed.ncbi.nlm.nih.gov//
Asserin, Jérome et al. . 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 trials. Journal of cosmetic dermatology vol. 14,4 (): 291-301. doi:10./jocd. https://pubmed.ncbi.nlm.nih.gov//
Damodarasamy, Mamatha et al. . Hyaluronan enhances wound repair and increases collagen III in aged dermal wounds. Wound repair and regeneration: official publication of the Wound Healing Society [and] the European Tissue Repair Society vol. 22,4 (): 521-6. doi:10./wrr. https://pubmed.ncbi.nlm.nih.gov//
Clark, K.L., et al. . 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. May;24(5):-96. doi: 10./×. https://pubmed.ncbi.nlm.nih.gov//
Dressler, P. et al. . Improvement of Functional Ankle Properties Following Supplementation with Specific Collagen Peptides in Athletes with Chronic Ankle Instability. J Sports Sci Med. Jun; 17(2): 298–304. https://pubmed.ncbi.nlm.nih.gov//
Oertzen-Hagemann, V., et al. . Effects of 12 Weeks of Hypertrophy Resistance Exercise Training Combined with Collagen Peptide Supplementation on the Skeletal Muscle Proteome in Recreationally Active Men. Nutrients, 11(5). https://pubmed.ncbi.nlm.nih.gov//
Kirmse, M., et al. . Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men. Nutrients, 11(5). https://pubmed.ncbi.nlm.nih.gov//
Lebensmittelchemische Gesellschaft. : https://www.gdch.de/fileadmin/downloads/Netzwerk_und_Strukturen/Fachgruppen/Lebensmittelchemiker/Arbeitsgruppen/kosmetik/db_proteine1.pdf, Zugriff: 1.10.
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