The word “collagen” is derived from Greek words meaning “gum producing”. Collagen is essentially the “glue” that holds our bodies together. Making up 25-30% of all protein content in the body, collagen is our primary structural protein and can be found in the extracellular matrix (ECM) and connective tissues, including bones, muscles, tendons, ligaments, cartilage, skin, the intestinal lining, blood vessels, dentin of teeth, and corneas. (31)(33) In addition to providing structural integrity to the body, collagen provides strength and elasticity to the skin and supports biological cell functions, tissues and organ development, healing of bones and blood vessels, and formation of the extracellular matrix. (31)
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Collagen is made up of three polypeptide chains, each composed of 1050 amino acids, primarily glycine, proline, and hydroxyproline. Currently, 28 different types of collagen exist. The five most common types of collagen include:
- Type I collagen found in skin, bones, tendons, ligaments, teeth, and vascular ligature.
- Type II collagen found in cartilage, eyes (vitreous body), and vertebral discs (nucleus pulposus).
- Type III collagen found in skin, muscles, blood vessels, and reticular fibers.
- Type IV collagen found in the basal lamina and the basement membrane (epithelium-secreted layer).
- Type V collagen found in hair, placenta, corneas, bones, placenta, and cell surfaces (31).
What Type of Collagen Is the Human Body Mostly Made of?
The main component of human skin and prevalent in most connective tissues, type I collagen makes up 90% of collagen in the body, followed by type II and type III. (31)(32)
What Factors Affect Collagen Levels in the Body?
Several factors impacting collagen levels in the body have been identified. The following factors have been shown to impair collagen synthesis and/or accelerate its degradation:
- Age
- Excess stress
- Autoimmune conditions
- Smoking (16)
- Excess sun exposure (29)
- High sugar intake
- Nutrient deficiencies (e.g., Vitamin C) (31)(6)(27)
Dr. Holly Lucille breaks down the science surrounding collagen and its many uses.
What Are the Benefits of Collagen?
Collagen has been shown to have anti-inflammatory and antioxidant properties. In addition to its’ own antioxidant activities, collagen hydrolysates may support the activities of other antioxidant enzymes, such as superoxide dismutase (SOD), glutathione peroxidase (GSH-Px), and chloramphenicol acetyltransferase (CAT). There is also a significant body of research supporting the use of collagen in a number of different conditions. Collagen helps to support skin, nail, bone, joint, and cardiometabolic health. (33) Collagen peptides may also support weight loss and maintenance of a healthy weight. (31)
The benefits of collagen include the following:
Improves Skin Health
Skin, the largest organ in the body, is primarily composed of collagen, elastin, and hyaluronic acid. These components help to maintain skin structure and hydration. Studies have shown that collagen peptides, which can be absorbed into the dermis of the skin, can improve skin health and aging by increasing the number and diameter of collagen and elastin fibers, stimulating fibroblast proliferation and motility, and increasing production of hyaluronic acid. (1)(31) Several studies have noted improvements in the signs and symptoms of skin aging following collagen supplementation, including improvements in skin hydration, elasticity, wrinkling, and dermal collagen density. (4)
A double-blind, placebo-controlled study found that administration of 2.5 g daily of bioactive collagen peptides (BCP) reduced eye wrinkle volume. BCP also increased procollagen type I by 65% and elastin by 18% after eight weeks. (23) Another study found that 1000 mg of low-molecular-weight collagen peptide composed of 3% Gly-Pro-Hyp administered daily over 12 weeks improved skin hydration, elasticity, and wrinkling. (13)
Furthermore, it appears that the composition of peptides may impact the beneficial effects of collagen supplementation. A randomized double-blind, placebo-controlled study compared the effects of two forms of collagen hydrolysates with different compositions of bioactive dipeptides, Pro-Hyp and Hyp-Gly. While results were significant in both treatment groups, greater improvements in skin wrinkles, hydration, and elasticity were seen with the higher content of Pro-Hyp and Hyp-Gly. (12)
Helps Treat Pressure Ulcers
Collagen supplementation has been shown to be an effective treatment for pressure ulcers, also known as bedsores, which generally occur over bony prominences as a result of long periods of pressure. An eight-week randomized, prospective, controlled, multicenter trial found that long-term care residents receiving collagen protein hydrolysate demonstrated better Pressure Ulcer Scale for Healing (PUSH) scores compared to residents receiving standard care. (17) Another study noted that the healing of ulcers treated with topical collagen over eight weeks was comparable to topical hydrocolloid treatment. (9)
May Improve Cellulite
Collagen may also be effective in improving cellulite. A double-blind, placebo-controlled study examined the effects of specific bioactive collagen peptides (BCP) on cellulite in 105 women aged 24 to 50 years. Over the course of six months, subjects received 2.5 g of BCP daily or a placebo. BCP treatment resulted in significant improvements in cellulite, skin waviness on thighs, dermal density, and length of subcutaneous borderline in both normal and overweight women, however, the results were more pronounced in normal-weight women. (28)
May Improve Brittle Nail Syndrome
Commonly occurring in women, brittle nail syndrome is characterized by rough, ragged, and peeling nails. Collagen may improve these symptoms and accelerate nail growth. One study examined the effects of 2.5 g daily of specific bioactive collagen peptides (BCP) for 24 weeks. Treatment with BCP decreased the frequency of broken nails by 42% and accelerated growth rate by 12%, (11) indicating that collagen peptide supplementation may be an effective treatment for brittle nail syndrome.
Collagen supplementation may improve rough, ragged, and peeling nails.Improves Bone Density and Osteoporosis
A systematic review on the therapeutic effects of collagen hydrolysate noted positive effects on both osteoporosis and osteoarthritis. Collagen hydrolysate was found to offer protective effects on articular cartilage, improve bone mineral density, and relieve pain. (21) A placebo-controlled study examined the effects of collagen supplementation in postmenopausal women with primary, age-related bone mineral density reductions. A 5 g dosage of specific collagen peptides administered daily over 12 months improved bone mineral density as a result of increased formation and reduced degradation of bones. (14)
Improves the Symptoms of Osteoarthritis
Several other studies have shown that collagen supplementation is effective in improving symptoms of osteoarthritis. (8) A randomized, double-blind, placebo-controlled study of 250 subjects with primary knee osteoarthritis examined the effects of 10 g of collagen hydrolysates per day over six months. Improvements in joint comfort were noted. The most significant results were noted in individuals with the greatest joint deterioration and those with lower intakes of meat.
(2) Another study compared the use of undenatured type II collagen (UC-II) with glucosamine and chondroitin in knee osteoarthritis treatment. After 90 days, UC-II was determined to be a more effective treatment demonstrated by significantly greater improvements in a number of osteoarthritic measures, including WOMAC, VAS, and Lequesne’s functional index scores. (5)
Helps with Rheumatoid Arthritis (RA)-Related Joint Pain
Collagen has also been found to improve rheumatoid arthritis (RA)-related joint pain. A study compared the effects and safety of chicken-derived type II collagen with methotrexate, an immunosuppressant drug often used in the treatment of rheumatoid arthritis. Results demonstrated that both collagen and methotrexate treatment groups showed statistically significant improvements in pain, stiffness, and swelling.
The research also notes the added benefit of collagen treatment due to the lower incidence of adverse events compared to methotrexate. (35) Furthermore, studies also suggest that the therapeutic effect of collagen supplementation involves immune system regulation in individuals with RA. Clinical trials have demonstrated reductions in anti-collagen antibody titers, rheumatoid factor, and TNF-alpha following administration of bovine type II collagen. (7)
Helps Alleviate Joint Pain and Stiffness Following Exercise
Various forms of collagen supplementation have been found not only to improve joint pain in individuals with osteoarthritis and rheumatoid arthritis but also in healthy individuals without a history of arthritis or joint pain. In one study, 60 healthy, postmenopausal women were given 500 mg of natural eggshell membrane (NEM) daily or a placebo to determine the effects on exercise-induced joint pain or stiffness and cartilage turnover.
The study found that NEM improved joint pain and stiffness following exercise. Decreases in cartilage degradation were also noted, indicating a chondroprotective effect. (25) Similarly, another randomized, double-blind, placebo-controlled study found that 40 mg of UC-II administered daily improved knee extension and joint discomfort during exercise in healthy individuals. (19) Collagen supplementation may also improve collagen synthesis, contributing to tissue repair and injury prevention. In a randomized, double-blind trial, vitamin C–enriched gelatin taken before exercise increased synthesis of collagen demonstrated by higher circulating levels the amino acids glycine, proline, hydroxyproline, and hydroxylysine. (30)
Supports Patients with Type 2 Diabetes
Studies have shown that marine collagen peptide supplementation may be effective in improving metabolic markers in patients with type 2 diabetes. A randomized, placebo-controlled study of 100 type 2 diabetic patients examined the effects of marine collagen peptides (MCPs) on glucose and lipid metabolism.
Results demonstrated reductions in fasting blood glucose and blood insulin, human glycated hemoglobin A1c, low-density lipoprotein (LDL), total triglycerides, total cholesterol, free fatty acids, high-sensitivity C-reactive protein (hs-CRP), and nitric oxide (NO). Increased insulin sensitivity index, high-density lipoprotein (HDL), bradykinin, prostaglandin I2 (PGI2), and adiponectin were also noted. (37) Another similar study found that MCP treatment in diabetics decreased free fatty acid, hs-CRP, resistin, leptin, NO, and prostacyclin, while the treatment increased adiponectin and bradykinin. The study concluded that MCPs may offer protective effects against both type 2 diabetes and hypertension. (36)
Improves Hypertension
Studies examining the effects of chicken collagen hydrolysate (CCH) supplementation have demonstrated anti-hypertensive effects. A study of fifteen mildly hypertensive patients found that CCH significantly improved blood pressure and reduced plasma renin activity after four weeks. (26) A second placebo-controlled study found that CCH supplementation had modulatory effects on circulation, marked by improvements in arterial stiffness, vascular damage, and blood pressure. (15)
For an in-depth review of the clinical applications of collagen, including dosing and administration, visit our Ingredient Library.
How Do You Increase Collagen Levels in the Body?
Collagen and collagen-boosting nutrients are found naturally in many foods and supplements.
Bone broth is rich in collagen and other beneficial nutrients.Bone Broth
Rich in collagen and many other beneficial nutrients, bone broth may be one of the best ways to get more collagen through the diet. It can be made at home from bones of your choice, such as beef, chicken, turkey, and fish. Simmering bones over a long period of time extract collagen in the form of gelatin. If you’ve ever made homemade bone broth, you may have noticed that, as the broth cools, a layer of gelatin forms at the top.
For instructions and helpful tips on how to make homemade bone broth, download the collagen handout.
Collagen-Boosting Nutrients or Collagen Supplements
Another way to increase collagen in the body is by increasing the intake of collagen-boosting nutrients or supplementing with collagen supplements. There are several nutrients that provide the building blocks and support the synthesis of collagen in the body. The top nutrients for collagen formation are summarized below.
*Note: No human trials available. The evidence supporting the role of these ingredients in the synthesis of collagen is based on animal trials only. (3)(10)(18)(20)(22)(24)Collagen Supplements Benefits
Research has shown that supplemental collagen can be beneficial for several different health conditions, as summarized above. Collagen supplements may be derived from a number of different animal sources, including beef, chicken, pork, and eggshell membrane. (25) Marine-derived collagen has become increasingly popular for environmental, ethical, and health reasons. Marine-derived collagen is considered less allergenic, therefore less likely to trigger an inflammatory response, and there are no concerns over potential contamination with zoonoses such as BSE, TSE, and FMD as there are with bovine and porcine sources. Look for “sustainable”, “grass-fed”, “pasture-raised”, and/or “free-range” to ensure supplements come from the best quality sources.
Did you know? Collagen is largely derived from animal sources, however, researchers have been able to genetically engineer collagen using a strain of yeast, Pichia pastoris. While true vegan collagen isn’t currently available, clinical trials are investigating the viability of collagen products derived from Pichia pastoris. (34)
The quality of collagen supplements may also depend on its form, which affects its molecular size and ability to be absorbed. (31) During the manufacturing process, collagen can be extracted from materials like skin, bones, tendons, ligaments, and cartilage using hot water to form gelatin. Gelatin is then broken down by a process called hydrolyzation, which converts gelatin to collagen hydrolysate, a form of collagen often seen in dietary supplements. (33) Collagen hydrolysate is composed of small collagen peptides with low molecular weight, increasing absorption and bioavailability.
(31) Collagen supplements are widely available in powder and capsule form, as well as flavored collagen protein powders and collagen waters. When it comes to supplemental collagen, be sure to consult your integrative practitioner who can recommend the best quality and form to ensure optimal absorption and results.
Collagen Supports Skin, Nail, Bone, Joint, and Cardiometabolic Health
Collagen has been shown to support skin, nail, bone, joint, and cardiometabolic health. Depending on your preference and health goals, collagen and collagen-promoting nutrients can be obtained through foods as well as dietary supplements.
For a handout on collagen and instructions to make homemade bone broth, download our collagen handout.
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Try Fullscript for free- Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: Evidence from anex vivomodel and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology, 14(4), 291-301.
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- Brown, R.G., Button, G.M., & Smith, J.T. (1965). Changes in collagen metabolism caused by feeding diets low in inorganic sulfur. The Journal of Nutrition, 87(2), 228–232.
- Choi, F.D., Sung, C.T., Juhasz, M.L., & Mesinkovsk, N.A. (2019). Oral collagen supplementation: A systematic review of dermatological applications. Journal of Drugs in Dermatology, 18(1), 9-16.
- Crowley, D.C., Lau, F.C., Sharma, P., Evans, M., Guthrie, N., Bagchi, M.,… Raychaudhuri, S.P. (2009). Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee: a clinical trial. International Journal of Medical Sciences, 6(6), 312-21.
- Danby, F.W. (2010). Nutrition and aging skin: sugar and glycation. Clinical Dermatology, 28(4), 409-11.
- Farboud, A., & Choy, E. (2011). Serological investigation of IgG levels and subclasses in rheumatoid arthritis patients following ingestion of bovine type II collagen: results of a double blind, randomised controlled trial. Clinical Rheumatology, 30(2), 193-9.
- García-Coronado, J. M., Martínez-Olvera, L., Elizondo-Omaña, R. E., Acosta-Olivo, C. A., Vilchez-Cavazos, F., Simental-Mendía, L. E., & Simental-Mendía, M. (2018). Effect of collagen supplementation on osteoarthritis symptoms: A meta-analysis of randomized placebo-controlled trials. International Orthopaedics, 43(3), 531-538.
- Graumlich, J. F., Blough, L. S., Mclaughlin, R. G., Milbrandt, J. C., Calderon, C. L., Agha, S. A., & Scheibel, L. W. (2003). Healing pressure ulcers with collagen or hydrocolloid: A randomized, controlled trial. Journal of the American Geriatrics Society, 51(2), 147-154.
- Harris, E.D., Rayton, J.K., Balthrop, J.E., DiSilvestro, R.A., & Garcia-de-Quevedo, M. (1980). Copper and the synthesis of elastin and collagen. Ciba Foundation Symposium, 79, 163-82.
- Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F. O., & Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology, 16(4), 520-526.
- Inoue, N., Sugihara, F., & Wang, X. (2016). Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. Journal of the Science of Food and Agriculture, 96(12), 4077-4081.
- Kim, D., Chung, H., Choi, J., Sakai, Y., & Lee, B. (2018). Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: A randomized, double-blind, placebo-controlled study. Nutrients, 10(7), 826.
- König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women—A randomized controlled study. Nutrients, 10(1), 97.
- Kougouchi, T., Ohmori, T., Shimizu, M., Takahata, Y., Maeyama, Y., Suzuki, T., … Tanabe, S. (2013). Effects of a chicken collagen hydrolysate on the circulation system in subjects with mild hypertension or high-normal blood pressure. Bioscience, Biotechnology, and Biochemistry, 77(4), 691-696.
- Knuutinen, A., Kokkonen, N., Risteli, J., Vähäkangas, K., Kallioinen, M., Salo, T., … Oikarinen, A. (2002). Smoking affects collagen synthesis and extracellular matrix turnover in human skin. British Journal of Dermatology, 146(4), 588-94.
- Lee, S. K., Posthauer, M. E., Dorner, B., Redovian, V., & Maloney, M. J. (2006). Pressure ulcer healing with a concentrated, fortified, collagen protein hydrolysate supplement. Advances in Skin & Wound Care, 19(2), 92-96.
- Li, P., & Wu, G. (2018). Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth. Amino Acids, 50(1), 29-38.
- Lugo, J. P., Saiyed, Z. M., Lau, F. C., Molina, J. P., Pakdaman, M. N., Shamie, A., & Udani, J. K. (2013). Undenatured type II collagen (UC-II®) for joint support: A randomized, double-blind, placebo-controlled study in healthy volunteers. Journal of the International Society of Sports Nutrition, 10(1), 48.
- Murad, S., Grove, D., Lindberg, K.A., Reynolds, G., Sivarajah, A., & Pinnell, S.R. (1981). Regulation of collagen synthesis by ascorbic acid. Proceedings of the National Academy of Sciences of the United States of America, 78(5), 2879–2882.
- Porfírio, E., & Fanaro, G. B. (2016). Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: A systematic review. Revista Brasileira De Geriatria E Gerontologia, 19(1), 153-164.
- Prasad, R., Lakshmi, A.V., & Bamji, M.S. (1983). Impaired collagen maturity in vitamins B2 and B6 deficiency—Probable molecular basis of skin lesions. Biochemical Medicine, 30(3), 333-341.
- Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2013). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology, 27(3), 113-119.
- Rojo, L., Roopchand, D., Graf, B., Cheng, D., Ribnicky, D., Fridlender, B., & Raskin, I. (2013). Role of anthocyanins in skin aging and UV- induced skin damage. Anthocyanins in Health and Disease, 309-322.
- Ruff, K. J., Morrison, D., Duncan, S. A., Back, M., Aydogan, C., & Theodosakis, J. (2018). Beneficial effects of natural eggshell membrane versus placebo in exercise-induced joint pain, stiffness, and cartilage turnover in healthy, postmenopausal women. Clinical Interventions in Aging, 13, 285-295.
- Saiga-Egusa, A., Iwai, K., Hayakawa, T., Takahata, Y., & Morimatsu, F. (2009). Antihypertensive effects and endothelial progenitor cell activation by intake of chicken collagen hydrolysate in pre- and mild-hypertension. Bioscience, Biotechnology, and Biochemistry, 73(2), 422-424.
- Schagen, S.K., Zampeli, V.A., Makrantonaki, E., & Zouboulis, C.C. (2012). Discovering the link between nutrition and skin aging. Dermato-Endocrinology, 4(3), 298–307.
- Schunck, M., Zague, V., Oesser, S., & Proksch, E. (2015). Dietary supplementation with specific collagen peptides has a body mass index-dependent beneficial effect on cellulite morphology. Journal of Medicinal Food, 18(12), 1340-1348.
- Schwartz, E., Cruickshank, F.A., Christensen, C.C., Perlish, J.S., & Lebwohl, M. (1993). Collagen alterations in chronically sun-damaged human skin. Photochemistry and Photobiology, 58(6), 841-4.
- Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2016). Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American Journal of Clinical Nutrition, 105(1), 136-143.
- Sibilla, S. Godfrey, M., Brewer, S., Budh-Raja, A., & Genovese, L. (2015). An overview of the beneficial effects of hydrolysed collagen as a nutraceutical on skin properties: Scientific background and clinical studies. The Open Nutraceuticals Journal, 8, 29-42.
- Silvipriya, K.S., Krishna Kumar, K., Bhat, A.R., Dinesh Kumar, B., John, A., & lakshmanan, P. (2015). Collagen: Animal sources and biomedical application, 5(03), 123-127.
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- Zhu, C., Li, G., Peng, H., Zhang, F., Chen, Y., & Li, Y. (2010). Effect of marine collagen peptides on markers of metabolic nuclear receptors in type 2 diabetic patients with/without hypertension. Biomedical and Environmental Sciences, 23(2), 113-120.
- Zhu, C., Li, G., Peng, H., Zhang, F., Chen, Y., & Li, Y. (2010). Treatment with marine collagen peptides modulates glucose and lipid metabolism in Chinese patients with type 2 diabetes mellitus. Applied Physiology, Nutrition, and Metabolism, 35(6), 797-804.
That’s great that you provide comprehensive, informative information on collagen. Is there a link for those interested in purchasing it to implement into their health program?
What are the some of the collagen powders you recommend which are grass fed and organic ?
I appreciate the information in this article, and am left wondering why there aren’t any vegan sources of collagen mentioned? Surely there are many, and so, I’d like to know what those are.
Thank you!
How do I get this collagen?
Hi Mary, thank you for reaching out! Collagen products are available for purchase through your Fullscript catalog or by practitioner recommendation. We recommend checking in with your healthcare provider about what they would recommend.
Hi Katta, thank you for your comment! The Fullscript catalog includes several organic collagen products that are grass-fed sourced. We’d recommend checking in with your healthcare practitioner about what they’d suggest. Our Support team would also be happy to answer product-related questions!
Hi Chuck, thank you so much for reaching out! Collagen products are available for purchase through your Fullscript catalog or by practitioner recommendation. It is best to check with your healthcare provider about what they’d recommend for your individual needs. You can view products by logging in to your account.
Is there a problem with taking too much collagen?
Hi Pat, thank you for reaching out! It’s best to follow the advice of your healthcare practitioner. They would be able to make a recommendation based on your individual needs.
Hi Stela, thank you so much for your comment! The collagen-boosting nutrients table is helpful – it lists nutrients that support the increase of collagen in the body. The article also mentions that although collagen is largely derived from animal sources, research continues to look at the potential of genetically engineered collagen using a strain of yeast. Wishing you a great rest of your day ahead, Stela!
How much collagen do you recommend the average individual should consume on a daily basis? Can you get this from other foods (eg meat) outside of just bone broth?
Hi Kavi, thank you for reaching out! You may find the collagen-boosting nutrients table helpful. It summarizes the top nutrients for collagen formation and includes food sources. We do recommend speaking with your healthcare provider about what they’d recommend for your individual needs.