Collagen is a naturally occurring protein that makes up about 30% of the total proteins in your body. It provides structure, support, and strength to skin, muscles, tendons, and other connective tissues.

As you age, collagen production declines, which can lead to aging skin and stiff joints. Taking collagen supplements may be helpful.

While research is still relatively new, evidence suggests that taking collagen may help improve skin elasticity, reduce joint pain, and support connective tissue health.

Studies show that taking hydrolyzed collagen doses ranging from 2.5-15 grams for up to 12 weeks may be safe and beneficial. Hydrolyzed collagen, also called collagen peptides, is a form of collagen broken down into smaller amino acid chains for better absorption.

The ideal dose of collagen depends on your specific health goals. Lower doses may help support skin health, while 5-10 grams may be better for bone and joint health. Higher doses of 15 grams may help increase muscle mass and strength. More research is needed to determine the best dose for different needs.

Undenatured type II collagen, usually sourced from chicken breast cartilage, hasn’t been broken down or exposed to heat. This form is believed to provide joint health benefits at doses of up to 40 milligrams.

Over 28 types of collagen exist, but there are six main types:

• Type I: Type I makes up 90% of the human body, forming the connective tissues of skin, tendons, bones, and ligaments. You can get type I collagen from whole fish, like sardines with skin and scales, as well as from beef bone broth and tougher cuts of beef, like pot roast and short ribs.
• Type II: Type II is primarily found in cartilage, a tough, flexible tissue found in the joints. It lubricates your joints, allowing smooth movement and reducing friction between bones. Chicken with the skin on, like wings and thighs, can be a source of type II collagen.
• Type III: Type III is found in the skin, muscles, intestines, and blood vessels. Collagen from the skin, bones, and tendons of cows is rich in type III collagen
• Type IV: Type IV is found in the layers of skin and tissues that support your lungs, kidneys, intestines, and eyes. This type isn’t commonly found in collagen supplements.
• Type V: Type V collagen is found in some layers of the skin, hair, and eyes. It’s also found in the placenta tissue of pregnant people. Eggshell membranes are one of the best dietary sources of type V collagen.
• Type X: Type X helps maintain the structure and health of bone and joint cartilage. In collagen supplements, type X is typically sourced from eggshell membranes.

Your body naturally produces collagen when the proteins you eat are broken down into amino acids. However, collagen production starts to slow down around age 25-30. After age 40, it’s estimated that you lose about 1% of collagen each year, and by age 80, your body has much less collagen than when you were younger.

Drinking alcohol, smoking, lack of physical activity, overexposure to sunlight, menopause, and autoimmune forms of arthritis can further contribute to collagen loss.

Collagen is present in foods like bone broth and fish skin, which may not be popular in everyone’s daily diet. This is why collagen supplements may be helpful. Collagen supplements can support:

• Bone health: Because your bones are largely made up of collagen, a decline in collagen production can lead to decreased bone density and osteoporosis. While research is still limited, one study found that 5 grams of collagen peptides daily helped increase bone mineral density in postmenopausal women with age-related bone loss.
• Skin health: The strongest evidence so far supports collagen’s benefits for skin health. Several studies suggest collagen may help improve skin elasticity and hydration while reducing wrinkling and roughness. Collagen also plays a role in wound healing and repair.
• Joint pain: Limited evidence suggests that collagen from supplements may accumulate in cartilage and promote collagen production in tissues, helping to reduce stiffness and pain intensity in people with osteoarthritis.
• Muscle growth and recovery: Collagen contains glycine, an amino acid that plays a role in creatine production. Creatine can help boost exercise performance and muscle growth.

If you get enough of the building blocks of collagen (like amino acids from protein and nutrients that support collagen production, such as vitamin C, zinc, and copper), you may not need a supplement.

Collagen supplements come in pills, capsules, and powders. They are sourced from the bones, skin, and cartilage of cows, chickens, and fish, as well as from the membranes of eggs.

Most collagen supplements are hydrolyzed, or broken down into smaller peptides that are more easily absorbed than traditional food sources of collagen. The exception is undenatured type II collagen, which is not broken down and remains intact. It may help with joint health and inflammation by interacting with the immune system during digestion.

The best collagen supplement depends on your dietary needs and health. For example, types I and III are thought to be most beneficial for skin health, while type II may help with joint pain. Choosing a supplement with multiple types of collagen can provide more comprehensive health benefits.

Many versions of vegan collagen made from modified yeasts and bacteria are entering the market. However, most of these don’t actually contain collagen. Instead, they provide a range of amino acids, vitamins, and minerals designed to help boost your body’s natural collagen production.

Collagen supplements are generally considered safe for most healthy people. However, mild side effects have been reported, including:

• Diarrhea
• Bloating
• Indigestion
• Headache
• Bad taste in the mouth

If you are allergic to fish, shellfish, or eggs, you should carefully read the supplement label and avoid collagen products made with these ingredients.

If you have any existing health conditions or are taking other medications, talk with your healthcare provider or pharmacist before taking collagen or any other dietary supplement.

Collagen is the most abundant protein in the body. As you age, your body makes less collagen, leading to wrinkles, joint pain, and weaker bones.

Taking collagen supplements can help your body make more collagen. While there isn’t enough research to suggest an optimal dose of collagen, studies suggest doses of 2.5-15 grams may be safe and effective.

As with any supplement, it’s a good idea to talk to a healthcare provider before taking collagen powder.