6 Science-Backed Health Benefits of Taking Collagen
Collagen is the most abundant protein in your body.
It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin and muscles ([1]).
Collagen has many important functions, including providing your skin with structure and strengthening your bones ([1]).
In recent years, collagen supplements have become popular. Most are hydrolyzed, which means the collagen has been broken down, making it easier for you to absorb.
There are also several foods you can eat to increase your collagen intake, including pork skin and bone broth.
Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health ([2], [3]).
This article will discuss six science-backed health benefits of taking collagen.
1. Improves Skin Health
Collagen is a major component of your skin.
It plays a role in strengthening skin, plus may benefit elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles ([4]).
However, several studies have shown that collegen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness ([5], [6], [7]).
In one study, women who took a supplement containing 2.5–5 grams of collagen for eight weeks experienced less skin dryness and a significant increase in skin elasticity compared to those who did not take the supplement ([7]).
Another study found that women who drank a beverage mixed with a collagen supplement daily for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth compared to a control group ([6]).
The wrinkle-reducing effects of collagen supplements have been attributed to their ability to stimulate your body to produce collagen on its own ([4], [5]).
Additionally, taking collagen supplements may promote the production of other proteins that help structure your skin, including elastin and fibrillin ([4], [5]).
There are also many anecdotal claims that collagen supplements are helpful for preventing acne and other skin conditions, but these are not supported by scientific evidence.
2. Helps Relieve Joint Pain
Collagen plays a crucial role in maintaining the integrity of your **cartilage**, the rubber-like tissue that protects your joints. As the amount of collagen in your body decreases with age, your risk of developing degenerative joint disorders like osteoarthritis increases ([8]).
Some studies have shown that taking collagen supplements may help improve symptoms of **osteoarthritis** and reduce overall joint pain. Researchers theorize that supplemental collagen may accumulate in the cartilage and stimulate your tissues to produce more collagen on their own ([9]).
In one study, 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant reduction in joint pain compared to the control group ([2]).
3. Could Prevent Bone Loss
Your bones are mostly made of collagen, which provides them with structure and strength. Just as with cartilage, as collagen production declines with age, bone mass can deteriorate, potentially leading to conditions like **osteoporosis** ([10]).
Studies have suggested that collagen supplements may help inhibit the bone breakdown process. In a 12-month study, postmenopausal women who took 5 grams of collagen peptides daily showed a significant increase in bone mineral density (BMD) compared to women who took a placebo ([11]).
This BMD increase indicates less bone loss and an increase in bone formation, suggesting collagen may play a role in maintaining strong bones ([12]).
4. May Boost Muscle Mass
Collagen is a vital component of muscle tissue, making up 1–10% of muscle mass. Research indicates that supplementing with collagen may help boost **muscle mass** when combined with resistance training, particularly in aging individuals ([13]).
Collagen contains high concentrations of the amino acids **glycine** and **proline**, which are essential building blocks for creatine, a compound that helps fuel muscle growth during exercise. By promoting the synthesis of muscle proteins like creatine, collagen may indirectly support muscle strength and recovery ([14]).
One study in sarcopenic men found that taking 15 grams of collagen while participating in a resistance training program significantly increased fat-free mass and muscle strength compared to those who only exercised ([15]).
5. Promotes Heart Health
Collagen provides structure to your **arteries**, the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries can become weak, less flexible, and stiff, potentially leading to a condition called atherosclerosis, which is characterized by the buildup of plaque ([16]).
A few studies have linked collagen supplementation to improved markers of cardiovascular health. For example, some research suggests that collagen peptides can help significantly decrease levels of **LDL (bad) cholesterol** and systolic blood pressure, both of which are risk factors for heart disease ([17], [18]).
6. Benefits Hair and Nails
Like skin, collagen is a key structural protein for your **hair and nails**. As an essential building block, supplementing with collagen may help fortify these tissues and counteract age-related deterioration ([19]).
Several studies have shown that collagen can help strengthen nails by reducing **brittleness** and stimulating faster growth. For hair, collagen provides amino acids that are used to build keratin, the primary protein of hair strands ([20]).
One study found that participants who took collagen daily experienced a 12% increase in nail growth rate and a 42% decrease in the frequency of broken nails ([21]).
