Collagen makes up about 30% of proteins in the body and is a major component of skin, bones, tendons, ligaments, and cartilage.
The body produce 28 different collagens, each with a specific job. Types I, II, and III are the most abundant, providing essential structure and support.
The body’s natural collagen production slows down with age, impacting skin and bone health. Few foods (bone broth, organ meats) provide collagen directly, while others (omega-3s, vitamin C) aid production.
Many studies suggest that collagen supplementation may be an effective way to counteract the decline in collagen production.
Key Points
Collagen has shown benefits in numerous clinical trials:
- Skin Regeneration
- Bone Remediation
- Wound Healing
- Improves Dental Health
- Reduces Joint Pain
- Gut Health
Reduced Signs of Aging in Skin
Image source: Collagen supplementation in skin and orthopedic diseases: A review of the literature. Young skin (A) thrives on the interplay between collagen and elastin for strength and elasticity. Aging (B) and external factors (diet, sun, pollution) disrupt this balance, reducing collagen and compromising skin’s integrity.
A review of 19 studies including over 1,100 participants (95% women) found that hydrolyzed collagen supplements improved skin hydration, elasticity, and wrinkles compared to placebo.
In another study, women >35 years reported similar results following a 90-day regiment of 2.5g of collagen daily.
“Hydrolyzed collagen supplements or collagen peptides can delay and improve the signs of skin aging by decreasing facial wrinkles and improving skin hydration and elasticity, while the supplementation is maintained.” (1)
Improved Wound Healing
Collagen acts like a support structure during wound healing. It helps new tissue form and minimizes scarring by stimulating key repair cells through released fragments and peptides.
A review of 11 studies that utilized collagen-infused bandages found that its use increased wound healing by 53% compared to standard care.
Maintains Healthy Joints and Cartilage
Several studies show potential benefits for reducing joint pain and stiffness, including osteoarthritis and rheumatoid arthritis.
An analysis of 69 studies utilizing hydrolyzed collagen showed that supplements provided moderate and clinically meaningful treatment effects on pain and function in patients with hand, hip or knee osteoarthritis.
Increased Muscle Mass
Four studies found that taking 15g of collagen peptides daily increased muscle mass, and strength, with one study reporting increased fat loss.
Improved Dental Health
Although collagen may not be the first thing you think of when considering oral health, a lack of collagen has been linked to a loss of teeth due to weakened connective tissue.
One study showed that supplementation with collagen peptide-containing food supplements lowered periodontal inflammation.
Another study found that the inclusion of collagen grafts during surgical healing significantly improved gum health and thickness resulting in increased patient comfort and better-looking gumlines.