What are the health benefits of collagen? Some of the health benefits are improved skin health, increased lean muscle mass, reducing the risk of joint pain and improvement in bone health, etc.
What are the health benefits of collagen? iStock-photo credit: Fascinadora
What exactly is collagen? Collagen can be found in foods like bone broth which are quite popular. Although people seem to want to obtain their dietary collagen intake from supplements. There have been studies that have shown that collagen supplements can slow the effects of aging on the skin. This means reducing the number of wrinkles and dryness in the skin. One review showed that women who took 1 to 12 grams of collagen daily for one month improved their skin elasticity and hydration.
Bone Health
Research studies have shown that collagen supplements can improve joint pain and osteoarthritis. Unfortunately, as we age, we lose the amount of collagen in the body which potentially leads to arthritis. So, the best way to counteract this is to take some form of collagen supplementation to replace what we are losing. Collagen supplementation can help with reducing the risk of bone fractures as we age. Especially when it comes to women approaching osteoporosis.
Gaining Lean Muscle Mass
There was a 3-month research study done on 26 older men that had sarcopenia, and, in this study, they took 15 grams of collagen. And this was compared to the group that didn’t take collagen. The group that took collagen gained significantly more muscle and strength than the group that didn’t take collagen.
Can Promote Heart Health
A study that was done for 6 months on 30 healthy adults who took 16 grams of collagen daily. That study revealed a huge reduction in the measure of artery stiffness. And there was a 6% increase in their good cholesterol levels, which is your HDL. The study reveals the potential positive effects on improving the health of your heart.
If you decide that you want to get your collagen intake from food, then here are the foods that have it:
• Fish
• Beef
• Bone broth
• Gelatin
• Chicken and pork skin
The Bottom Line is the health benefits of taking collagen regularly are improved skin health, improving bone health, heightened lean muscle mass, reducing the risk of joint pain, etc.
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References
1) Tomosugi N, Yamamoto S, Takeuchi M, Yonekura H, Ishigaki Y, Numata N, Katsuda S, Sakai Y. Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. J Atheroscler Thromb. 2017 May 1;24(5):530-538. doi: 10.5551/jat.36293. Epub 2016 Oct 6. PMID: 27725401; PMCID: PMC5429168.
2) Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015 Oct 28;114(8):1237-45. doi: 10.1017/S0007114515002810. Epub 2015 Sep 10. PMID: 26353786; PMCID: PMC4594048..
3) Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. 2023 Mar 8;15(6):1332. doi: 10.3390/nu15061332. PMID: 36986062; PMCID: PMC10058045.
4) Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. doi: 10.3390/nu15092080. PMID: 37432180; PMCID: PMC10180699.
5) Nezwek TA, Varacallo MA. Physiology, Connective Tissue. [Updated 2022 Sep 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK542226/
