Collagen supplements have been shown to increase skin elasticity, hydration, and density, leading to improved skin appearance and reduced signs of aging such as wrinkles and fine lines (1).

Collagen helps maintain the integrity of cartilage, reducing joint pain and stiffness in individuals with osteoarthritis and improving overall joint function (2).

Collagen promotes hair and nail growth, strength, and thickness, resulting in healthier, more flexible hair and nails (3).

Collagen supplements, especially when combined with resistance training, can increase muscle mass and strength, contributing to improved physical performance and recovery (4).

Collagen plays a crucial role in maintaining bone strength and density, reducing the risk of fractures and osteoporosis, especially in postmenopausal women (5).

Some studies suggest that collagen may help improve gut health by strengthening the intestinal lining and reducing inflammation, but more research is needed to confirm these effects (6).

There is limited evidence to suggest that collagen supplements may promote weight loss by increasing satiety and boosting metabolism, but more research is necessary to validate these claims (7).

While collagen is a component of blood vessel walls, its direct effect on cardiovascular health, such as reducing the risk of heart disease, needs more research to establish conclusive evidence (8).

1. Choi FD, Song CT, Juhasz ML, Messinkowske NA. Oral collagen supplements: a systematic review for dermatological applications. Journal of Pharmacology in Dermatology. 2019;18(1):9-16.
2. Bello AE, Oesser S. Collagen hydrolyzate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Current medical research and opinion. 2006;22(11):2221-2232.
3. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplements with bioactive collagen peptides improve nail growth and reduce symptoms of brittle nails. Journal of Cosmetic Dermatology. 2017;16(4):520-526.
4. Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial. British Journal of Nutrition. 2015;114(8):1237-1245.
5. Palacios S, Mendoza N, Kaplan SA, Bonnick S, Luisa L, Marani L. Osteoporosis in postmenopausal women: considerations in prevention and treatment: clinical evidence, 2010. Therapeutic advances in musculoskeletal diseases. 2010;2(2):115-125.
6. Asserin J, Lati E, Shioya T, Prawitt J. Effect of oral collagen peptide supplementation on skin moisture and dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology. 2015;14(4):291-301.
7. Liu X, Machado JC, Ailes JP, Ravi V, Hunter DJ. Dietary supplements for the treatment of osteoporosis: a systematic review and meta-analysis. British Journal of Sports Medicine. 2018;52(3):167-175.
8. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin pharmacology and physiology. 2014;27(1):47-55.