Collagen
Mark Wallace

Here are the quick facts on collagen.

Look for hydrolyzed collagen for the most bioavailable form of collagen. It's also called collagen hydrolysate.

Please see the bottom of this page to see the scientific research.

Benefits of Collagen

  • Joint Protection

    Choose Type II collagen.

    • Positively affects osteoporosis and osteoarthritis.
    • Potentially increases bone mineral density.
    • Protects articular cartilage (for example, knee joints).
    • Consider taking between 2 and 10 grams of collagen daily to reduce pain and increase joint function.

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  • Skin Elasticity + Hydration

    Choose Type I and Type III collagen.

    • Eight weeks of daily supplementation may result in firmer, smoother, better hydrated skin with fewer wrinkles.
    • Consider taking between 2.5 grams and 5 grams of collagen per day for eight weeks.

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  • Cellulite Reduction

    • Bioactive collagen peptides may reduce cellulite.
    • Normal-weight women ages 24 to 50 with moderate cellulite who take bioactive collagen peptides for six months may have a statistically significant decrease in cellulite.
    • Overweight women may also see improvement, but it may not be as pronounced.

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  • Hair & Nail Health

    Choose Type I and Type III collagen.

    • May promote hair and nail health.
    • May improve symptoms of brittle nail syndrome:
      • rough nails
      • ragged nails
      • peeling nails

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Sources

"A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study" by L. Bolke et al., 10/17/19; "The influence of specific bioactive collagen peptides on knee joint discomfort in young physically active adults: A randomized controlled trial" by D. Zdzieblik et al., Nutrients, 2/21

“Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: A systematic review” by E. Porfírio and G.B. Fanaro, Revista brasileira de geriatria e gerontologia, 1–2/2016

“Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing” by A. Czajka et al., Nutrition Research, 9/18

“Daily consumption of the collagen supplement . . . reduces visible signs of aging” by M. Borumand and S. Sibilia, Clinical Interventions in Aging

“Dietary supplementation with specific collagen peptides has a body mass index-dependent beneficial effect on cellulite morphology” by M. Schunck et al., Journal of Medicinal Food

“Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell collagen, on improving osteoarthritis-related symptoms: A randomized, double-blind, placebo-controlled trial” by A.G. Schauss et al., Journal of Agriculture and Food Chemistry

“Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails” by D. Hexsel et al., Journal of Cosmetic Dermatology, 8/8/17

“Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebo-controlled study” by E. Proksch et al., Skin Pharmacology and Physiology

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