Collagen Peptides
The most abundant protein in the body — supports skin, joints, bones, and gut health
Also known as: Hydrolyzed Collagen • Collagen Hydrolysate • Collagen Protein
Overview
Collagen is the most abundant protein in the human body, making up 30% of total protein and providing structural support to skin, bones, tendons, ligaments, and cartilage. After age 25, collagen production declines by approximately 1-1.5% per year, leading to wrinkles, joint stiffness, and weakened bones. Collagen peptides (hydrolyzed collagen) are collagen proteins broken down into smaller, highly absorbable peptides. Clinical research has demonstrated significant benefits for skin elasticity, wrinkle reduction, joint pain, bone density, and gut health. Unlike many supplements, collagen has a robust evidence base with multiple large-scale clinical trials.
Key Benefits
Skin Health & Anti-Aging
Multiple clinical trials show that 2.5-10g of collagen peptides daily significantly improves skin elasticity (by 25%), reduces wrinkle depth (by 20-30%), and increases skin hydration. A 2019 meta-analysis of 11 studies confirmed that collagen supplementation significantly improved skin hydration, elasticity, and wrinkles.
Joint Health & Pain Reduction
Collagen peptides accumulate in cartilage and stimulate chondrocytes to produce new collagen. A 24-week study in athletes found that 10g of collagen hydrolysate daily significantly reduced joint pain during activity. Type II collagen is particularly effective for joint health.
Bone Density
Collagen makes up 90% of organic bone matrix. A 12-month study in postmenopausal women found that 5g of collagen peptides daily significantly increased bone mineral density in the spine and femoral neck.
Gut Health & Intestinal Lining
Collagen contains high amounts of glycine, proline, and glutamine — amino acids critical for maintaining and repairing the intestinal lining. The amino acid profile of collagen is particularly supportive of gut barrier integrity.
Dosage & How to Take
Most adults benefit from 10-15g daily of hydrolyzed collagen peptides. Benefits build over 4-12 weeks of consistent use. Taking collagen with vitamin C enhances collagen synthesis.
| Purpose | Dose | Notes |
|---|---|---|
| Skin health | 5–10 g/day | Consistent daily use for 8-12 weeks |
| Joint health | 10–15 g/day | Or 40mg UC-II for Type II collagen |
| Bone density | 5–15 g/day | Long-term consistent use |
| Hair & nails | 5–10 g/day | Results typically visible after 3-6 months |
Best Time to Take
Can be taken any time of day. Some prefer morning in coffee, others before bed. Consistency matters more than timing.
With or Without Food
Can be taken with or without food. Dissolves easily in hot or cold beverages.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Hydrolyzed Collagen Peptides (Type I & III) | Excellent | Skin, hair, nails, bones, gut | Most common and versatile form. Dissolves in hot or cold liquids. |
| UC-II (Undenatured Type II Collagen) | Excellent | Joint health specifically | Works through immune modulation. Effective at just 40mg/day. Don't combine with hydrolyzed collagen. |
| Marine Collagen | Excellent | Skin health, pescatarian option | Derived from fish. Smaller peptide size. Primarily Type I collagen. |
| Bone Broth Collagen | Good | Whole-food approach, gut health | Contains collagen plus other beneficial compounds. Less standardized. |
Side Effects & Safety
Common
- Generally very well-tolerated
- Mild bloating or fullness
- Unpleasant taste in unflavored versions
Rare
- Allergic reactions (rare, primarily with marine collagen in fish allergy)
- Mild digestive discomfort
Contraindications
- Fish/shellfish allergy (for marine collagen)
- Egg allergy (for eggshell membrane collagen)
Interactions
Essential cofactor for collagen synthesis. Always pair collagen with vitamin C for maximum benefit.
Complementary for skin health. Collagen provides structure while hyaluronic acid provides hydration.
Collagen is a food-derived protein with no known significant drug interactions.
Scientific Research
Collagen and Skin Health Meta-Analysis
Meta-analysis of 11 RCTs: oral collagen supplementation significantly improved skin hydration, elasticity, and wrinkles, with benefits appearing as early as 4 weeks.
Collagen and Joint Pain in Athletes
10g of collagen hydrolysate daily for 24 weeks significantly reduced joint pain in athletes during walking, standing, carrying objects, and at rest.
Collagen and Bone Density in Postmenopausal Women
5g of collagen peptides daily for 12 months significantly increased bone mineral density in the spine and femoral neck, with reduced bone degradation markers.
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.