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What Is Collagen? Potential Benefits, Known Risks, and More

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Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Collagen is a protein found throughout your body that helps with the formation and upkeep of your skin, muscles, tendons, ligaments, lungs, heart, and more.

Collagen naturally declines with age, which is why supplementing collagen with topical products and powders has become increasingly popular in recent years.

Research shows collagen is a promising tool in fighting aging and maintaining overall health, as well as improving symptoms of certain health conditions.

Protein plays a crucial role in the body. “Collagen gives body tissues structure, toughness, rigidity, and texture. In the skin, it’s akin to a layer of leather. And when it intermingles with elastic fibers, it gives skin strength and resilience,” says Cyndi Yag-Howard, MD, the CEO and president of Yag-Howard Cosmetic Dermatology in Naples, Florida.

Collagen is present in your skin, tendons, muscles, bones, and hair. When your body’s collagen levels drop and skin collagen begins to break down, you may notice wrinkles or sagging skin, stiffer tendons and ligaments, weaker muscles, or joint pain.

Benefits of Collagen for Skin

Research suggests that taking a hydrolyzed collagen supplement regularly can improve both skin elasticity and hydration, particularly if you consume it long-term, though more research into collagen’s benefits with larger studies is necessary to confirm this.

What’s more, a review of studies notes that taking hydrolyzed collagen can protect against UV-induced melasma, a skin problem marked by patches of discoloration on the face, potentially thanks to its antioxidant effects.

Benefits of Collagen for Joints

Collagen may also improve joint health and reduce joint pain in some people. One review noted that collagen peptide supplementation can improve both joint pain and functionality when exercising. The review notes that collagen supplementation is particularly effective if combined with exercise and vitamin C supplementation.

 The same review also noted improvements in body composition, muscle recovery, and strength.

Benefits of Collagen for Bones

Collagen isn’t just beneficial for skin, muscles, and joints.

One study of 131 postmenopausal women found that supplementing with specific bioactive collagen peptides seemed effective in counteracting decreasing bone mineral density and could help improve bone stability.

Benefits of Collagen for Heart Health

One benefit of collagen that may surprise you is that research suggests it’s also good for your heart.

A systematic review of scientific literature linked collagen supplementation with improvements in participants’ blood pressure, LDL cholesterol levels, fat mass, and fat-free body weight.

Collagen may also have potential weight loss benefits, due to its effects on your gut microbiome.

One study using mice found that consuming marine collagen peptides significantly inhibited increases in the ratio of Firmicutes to Bacteroidetes, two types of gut bacteria associated with obesity, and with an increase in strains of good bacteria, including:

  • Clostridium_sensu_stricto_1
  • Faecalibaculum
  • Bacteroides
  • Streptococcus
Collagen also contributes to building and maintaining muscle. One study found that in middle-aged, untrained men, those who supplemented with collagen peptides, alongside resistance (strength) training, saw a significantly greater increase in fat-free mass and a decrease in fat mass than the placebo group.

Because muscle requires more energy to maintain than fat, the more muscle you have, the more calories you burn, even at rest, which can help with fat loss.

In general, there aren’t inherent risks associated with collagen. It’s a crucial component of a healthy body.

Risks of Collagen

However, if you’re thinking of taking collagen supplements, it’s important to note that dietary supplements do not need to be proven safe before they go on sale.

If you’re interested in taking a collagen supplement, work with your healthcare team to choose a high-quality supplement from a trusted brand.

It’s also worth noting that the source of the collagen matters. If you are allergic to eggs or fish, for example, you are at risk for a serious reaction to collagen derived from those foods.

Side Effects of Collagen

Generally speaking, collagen supplements are safe, with few people reporting any side effects when taking them.

In a small study of 56 people, none of the participants reported any side effects. However the study notes that some people report minor side effects like nausea, passing gas, and dyspepsia while taking collagen peptide supplements.

There are two main forms of collagen you’re likely to see for sale: oral collagen products like collagen powders, and topical products, like creams and ointments.

Oral Collagen Supplements

Collagen powders have become a popular addition to drinks like coffee, protein shakes, and smoothies. If you don’t like the taste of collagen, or you prefer the convenience of being able to take collagen supplements on the move without the need to mix them into a drink, many manufacturers sell capsules containing collagen powder.

Collagen capsules have the same ingredients and benefits as collagen powder supplements, as the powder contained inside them is the same as you would use to mix with liquids. Some manufacturers also make “collagen shots,” which are premixed collagen drinks for convenience on the go.

Research suggests that oral collagen supplements, including the type of collagen often found in powders, show promise when it comes to reducing the signs of aging.

 That said, Deanne Mraz, MD, a board-certified dermatologist at Modern Dermatology in Westport, Connecticut, offers some perspective: “Collagen powder is a protein, and when we ingest it, our body digests it the same as any other source of protein, like chicken or fish. Collagen powder won’t go directly to the skin and plump it,” she says.

Topical Collagen Products

There are two main types of topical collagen product, those which contain collagen, and those which promote collagen growth in the skin using other ingredients.

Collagen-Promoting Topical Products

Topical pro-collagen products include creams, oils, lotions, and serums that you apply to the skin, to stimulate collagen production, including:

These do not contain collagen but instead stimulate collagen production in the skin. Some research shows these products to be effective. One study of 41 healthy women who used tretinoin, a type of retonoid product derived from vitamin A, for 12 weeks, found that facial image analysis showed an improvement in the appearance of facial wrinkles.

One review of studies suggested that Vitamin C analogs in combination with amino acid analogs may create possibilities to effectively enhance the collagen production of skin for antiaging purposes. However, research is mixed, and the review notes that more research is necessary to confirm the effectiveness of these anti-aging treatments.

One case study which used surface and sub-surface skin imaging scans to detect changes to facial skin found that chemical peels can promote collagen remodeling, by triggering the skin’s defense system in response to the temporary inflammatory injury the chemical peel causes.

Collagen-Containing Topical Products

Many topical products containing collagen claim to reduce the visible signs of aging by smoothing wrinkles and maintaining or restoring skin elasticity. Some research supports these claims. In one small study of 22 women, participants observed significant improvements in skin elasticity, density, and wrinkles.

A review of studies concluded that both topical collagen and orally ingested collagen supplements can help in reducing or delaying skin aging, but noted that more studies with large sample sizes are necessary to properly understand the benefits of both forms of collagen.

Eating foods high in collagen is another way to increase your collagen. Good options include high-protein foods with a lot of connective tissue, like:

  • Beef, especially tough cuts, like pot roast or brisket
  • Chicken and turkey, which provide collagen in skin and connective tissue
  • Seafood, since fish and shellfish contain high levels of collagen in their bones and scales

You can also include foods that support your body’s collagen production, including:

  • Copper, found in beans, chickpeas, and cashews
  • Protein, such as egg whites and beans
  • Vitamin C, from citrus fruits, leafy greens, berries, and bell peppers
  • Zinc, found in nuts and seeds and in shellfish like mussels, oysters, and crabs

Another popular form of dietary collagen is bone broth, which contains high levels of collagen from animal bones.

Some research suggests bone broth may have anti-inflammatory effects which can help reduce inflammation and help reduce the symptoms of inflammatory conditions like ulcerative colitis.

While it may be a convenient source of collagen in your diet, research has not yet conclusively proven bone broth to provide anti-aging benefits for skin.

If you’re interested in improving your skin’s collagen production, it’s important to ask your dermatologist about your options, like topical products, supplements, and potential risks.

If your dermatologist thinks collagen supplementation is right for you, they can help you to choose a safe and high-quality product to use at home, such as collagen protein powders or topical creams. They can also discuss both the short- and long-term benefits of any products or treatments and how long the effects are designed to last.

How to Choose a Collagen Supplement

If selecting your own collagen powder to use at home, look for one that is third-party tested, as independent testing may help regulate the safety and purity of supplements.

You’ll also want to make sure you’re choosing the right collagen type based on your needs and health goals. There are around 28 types of collagen. Of these 28, three are primarily used in supplements:

  • Type 1 Ninety percent of the body’s collagen is type 1; it’s found in tendons, skin, bones, lungs, heart, ligaments, teeth, and connective tissues.
  • Type 2 This collagen type is one of the building blocks of cartilage, and is linked with health conditions like rheumatoid arthritis, skeletal dysplasias, and osteoarthritis.
  • Type 3 This type is an important component of muscle and blood vessels, and appears to function along with type 1 in maintaining the tendons, ligaments, and skin.

Storing Collagen

Store collagen products according to manufacturer’s instructions or your dermatologist’s recommendation.

Most collagen peptide supplements should be stored in a cool, dry place away from direct sunlight.

Collagen is generally well tolerated and safe, but how much you need to take to feel the benefits can vary from person to person.

Research suggests that anywhere from 2.5 to 15 grams (g) of collagen daily is safe.

One important thing to note is that the benefits of oral collagen seem to accrue over time, so it’s important to take collagen regularly in the long term to see the most benefit.

  • Collagen is a protein essential to building and maintaining systems throughout the body, including the skin, muscles, tendons, ligaments, bones, lungs, and heart.
  • You can increase your collagen intake through collagen-rich foods, powders, and capsules, or topical products you apply directly to the skin.
  • Collagen is generally safe and well-tolerated in doses of up to 2.5 to 15 g per day.
  • Over time, collagen supplementation can improve joint pain and stiffness, muscle mass, skin elasticity, and hydration, and aid with weight loss.

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