The benefits of collagen supplements extend beyond healthy skin.
They also include bone health, joint health, and more.
However, research on these benefits is limited, which is important to consider when reviewing the evidence.
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Collagenis a protein found inconnective tissuesin your body.
It is located in your skin, bones, tendons, and ligaments.
Its main job is to give tissues structure and help them withstand stretching and impact.
Supplements may boost your health but side effects can occur.
That means some supplement products may not contain what the label says.
Verywell / Getty Images
What Is Collagen?
Collagen is made up of the amino acidsglycine, proline, andhydroxyproline.
It can also contain vitamin C, biotin, or zinc.
There are several types of collagen.
Each throw in is assigned a Roman numeral.
Types of Collagen
All types of collagen play a role in keeping cartilage healthy.
They make up a significant portion of skin, bones, and other connective tissues.
There are 28 different types of collagen, but only about four or five are found in dietary supplements.
Many studies on the benefits of collagen supplements are small or limited.
In some cases, collagen suppliers fund the studies.
This is important to consider when reviewing the research.
Keep in mind that no supplement is intended to treat, cure, or prevent disease.
When this happens, it may become less elastic and possibly more vulnerable to damage.
A study found that the intake of a collagen supplement increased bone mineral density inpostmenopausalwomen.
In addition, the study showed that the supplement might increase bone formation and reduce bone loss.
A study found supplements containing collagen plus calcium improved bone health in postmenopausal people.
And since this study used a combination product, its challenging to deduce the effects of collagen alone.
Do Supplements Target Specific Areas?
You cant choose where your body will use collagen.
Body Composition
Some people may take collagen to preserve muscle or decrease fat.
However, studies on this are limited and have provided mixed results.
A 12-week program with 57 participants paired resistance training with either a collagen supplement or a placebo.
Researchers found both groups had increased muscle mass.
However, those who took a collagen supplement showed a slight increase in fat-free mass.
This was thought to be related to improvements in connective tissue.
Another small trial compared collagen supplements to a placebo in premenopausal (before menopause) women.
The participants taking collagen supplements had a higher increase in fat-free body mass and a decrease in fat mass.
A 2023 study of physically active males found evidence that collagen supplements may have a beneficial effect on sleep.
Another 2023 study found further health benefits of collagen supplements for middle-aged, physically active males and females.
Therefore, these products must provide evidence of their safety and effectiveness before they go on the market.
What Are the Side Effects of Collagen Supplements?
The side effects of collagen supplements are usually not major.
After taking the supplement, some people have mild digestive symptoms or abad tastein their mouth.
Generally, collagen is not hard on the liver.
That said, whether you have other symptoms after taking a supplement depends on your overall health.
Youll want to discuss any supplements you plan to take with your healthcare provider.
Common Side Effects
Collagen may have common side effects.
These can reduce collagen production in your body.
Dosage: How Much Collagen Should I Take?
It is OK to take collagen every day.
Studies on the benefits of collagen supplements have looked at doses ranging from 2.5 to 10 grams per day.
However, some supplement makers and providers recommend taking up to 30 grams daily.
Collagen supplements are not the only way to help your body make more collagen.
Consuming foods such asbone brothand gelatin also boost collagen production.
Similar Supplements
Collagen “peptides” are another supplement for aging skin and osteoarthritis.
Some products marketed as collagen supplements containhydrolyzed collagen.
This animal-derived collagen has been broken down into small peptides that your body can absorb more effectively.
Collagen supplements often contain fish scales, cow bones, or other animal parts.
However, research on these benefits is limited and conflicting.
Some people should not take collagen supplements.
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