Collagen Supplements Review
The Best Collagen
Supplements for Wrinkles and Joints Revealed. Find Out If Collagen Really Works
and Which Reviewed Products Are Best In Our Tests and
Comparisons.
Medically reviewed and
edited by Tod Cooperman, M.D. 
Last Updated
: 09/17/2021 | Initially Posted:
09/28/2019Latest Update: Can Collagen Lower Blood Sugar?
Table of Contents
Summary
·
What is collagen? Collagen is a type of protein found in
the skin (types I and III collagen), joints (type II collagen) and other parts
of the body. It uniquely contains the amino acid hydroxyproline, along with
other amino acids. Collagen in supplements is typically hydrolyzed, i.e.,
broken down to amino acids and/or chains of amino acids (peptides) to improve
absorption as well as the ease with which it mixes into liquids (See What It Is).
·
Health benefits of collagen: Collagen appears to modestly reduce
wrinkles and slightly improve the appearance of cellulite. It may also modestly
improve joint pain and flexibility in osteoarthritis. These effects can require
two to six months of daily use (see What It Does).
·
What did CL's tests of collagen supplements find? ConsumerLab's
tests showed that products contained their expected amounts of collagen, ranging,
per daily serving, from about 3 grams to 25 grams among powders and liquids,
and from 0.01 grams (10 mg) to 6 grams for tablets, capsules, and chews. One
product was Not Approved due to contamination with cadmium, a toxic heavy metal
(See What CL Found).
·
Best collagen supplements? Among the products Approved in testing, ConsumerLab selected a Top Pick for
skin (wrinkles) and a Top Pick for
joint pain.
·
How much collagen should I use? Typical daily
dosage of hydrolyzed collagen is 1 to 10 grams. Dosing with UC-II, a
cartilage-based product, is much lower. Collagen may be taken with or without
food. For details see ConsumerTips™.
·
Collagen supplements safety and side effects: Collagen
supplements are generally well-tolerated, but mild side effects including
gastrointestinal symptoms, headache, dizziness and rash can occur. People with
allergies to specific sources of collagen (such as fish) should avoid collagen
products derived from these sources (see Concerns and Cautions).
What It Is:
Collagen
is the most abundant protein in the body. It is a main building block of
connective tissue and found in skin, bone, cartilage, tendons, muscle, blood
vessels and the cornea of the eye. Collagen protein is a rich source of amino
acids -- especially glycine, proline, and hydroxyproline, which are used by the
body to build new collagen. Hydroxyproline is unique to collagen and is not
found in other types of protein. Hydroxyproline and proline make collagen
particularly stable — an important attribute in its role in connective
tissues. Collagen supplements are typically derived from animal sources
such as cows, pigs, chicken, or fish, and occasionally, from other sources,
such as eggshell membranes. Types of collagen: There
are many types of collagen, but the predominant types in the body are types I,
II, and III. Collagen supplements for the skin typically (but not always)
contain type I and/or type III collagen — the
principal types of collagen found in the tendons, bone, and skin — in which
they have been shown to decrease with age (Cheng, African J Biotechnol 2011; Varani, Am J Pathol 2006). Supplements for joint health
typically contain type II collagen, which is found most
abundantly in cartilage.
Forms of collagen:
Collagen hydrolysate (also called hydrolyzed collagen or collagen
peptides) is collagen that has been broken down (often with heat and enzymes)
into smaller fragments of protein, or peptides. This makes the peptides more
absorbable and allows them to mix into cold as well as hot liquids.
Collagen that has been only partially hydrolyzed is known as gelatin,
in which the collagen fibers (made of a three strands
twisted into a helix) are unraveled and become globular. However, gelatin will
only dissolve in hot water and won't easily mix into cold water.
Collagen is also sold in a raw "undenatured" form.
An example of this is the proprietary ingredient UC-II, which is,
essentially, cartilage from chicken breast -- which is why only about 25%
of UC-II is collagen, with the rest being other components of
cartilage, such as glycosaminoglycans. The makers of UC-II claim
that the undenatured collagen in UC-II differs from hydrolyzed
or denatured collagen because it contains active immune modulators that reduce
the secretion of enzymes that break down type II collagen, thereby slowing the
inflammatory response.
Undenatured collagen, gelatin, and collagen hydrolysate may all be broken down
in the gut to yield absorbable amino acids, although studies in mice have
suggested that absorption may be greater with collagen hydrolysate, due to its
smaller molecular size. However, a study in healthy young men showed
the bioavailability of amino acids from hydrolyzed collagen peptide
powder was not significantly greater than that from an equal amount (20 grams)
of gelatin (both were mixed in about 1¼ cup of warm water). The men
also found the gelatin slightly more palatable than the peptides and,
considering it was only one-quarter the cost of the peptides, 93% said they
would be willing to pay for the gelatin versus only 60% for the peptides if
they knew the powders were beneficial. (Alcock, Front Nutr 2019).
What It Does:
As with other proteins, most of the collagen you consume will be
broken down into individual amino acids during digestion. In addition to being
a source of protein, there is preliminary evidence that some collagen peptides
may remain intact as they are absorbed, and can accumulate in skin and
cartilage (Iwai, J Agric Food Chem 2005; Oesser, J Nutr 1999).
As discussed below, there is some evidence to suggest that certain types of collagen may modestly help to improve the appearance of
aging skin or reduce the pain of knee osteoarthritis.
For aging skin and wrinkles:
Adults lose about 1% of the collagen in their skin each year, which contributes
to thinning and wrinkling in aging skin. This loss of collagen may be more
evident at an earlier age in women, who have lower collagen density in their
skin than men (Shuster, Br J Dermatol 1975).
Several animal studies suggest that collagen (derived from pigs or fish)
supplementation may help to maintain or increase collagen density in skin (Matsuda, J Nutr
Sci Vitaminol 2006; Liang, J Food Sci 2010).
Studies in people suggest that hydrolyzed collagen (including collagen
peptides) can provide a very modest (10% to 20%) improvement in wrinkles (by
increasing skin volume, elasticity, and/or hydration). Daily dosage has ranged
from 0.5 to 10 grams, but the amounts in the lower end of this range — even as
low as 0.5 grams — may be sufficient.
The best evidence supporting the use of collagen in aging skin is with Verisol (Gelita AG),
a collagen peptide made of hydrolyzed, porcine-derived (from pigs) type I collagen.
Several studies have been conducted, all of which used Verisol as
a powder mixed with water. The most notable study focused on crow's
feet wrinkles around the eyes of women ages 45 to 65. At 4 weeks of
treatment with 2.5 grams of Verisol daily,
eye wrinkle volume was reduced by 7.2% in comparison to placebo and, at 8
weeks, by 20.1%. Even 4 weeks after treatment, wrinkle volume
had decreased 11.5% more than placebo. In addition, fluid extracted from skin
(of the inner arm) showed that procollagen type I content increased by 65%
compared to placebo after 8 weeks of treatment and elastin increased by 18%.
All of these findings were statistically significant (Proksch, Skin Pharmacol Physiol 2014).
Another study among women (average age 48) found those who took 2.5 grams or
5.0 grams of Verisol daily for two
months had a modest improvement in skin elasticity of the
inner forearms, but no improvement in skin roughness or increase in hydration,
compared to placebo. Among those who took the collagen supplement, increased
skin elasticity was greatest in women who were over age 50; both doses were
equally effective (Proksch, Segger, Skin Pharmacol Physiol 2014). The collagen was given as a
powder and added to water. (Although not focused on aging skin, a third study
with Verisol among women averaging
40 years of age, found that taking 2.5 grams daily for six months reduced the
appearance of thigh cellulite as measured by a "pinch
test" by 9% and skin "waviness" by 8% compared to placebo (Schunck, J Med Food 2015). Verisol is an ingredient in many
"skin" supplements that appear to provide the proper dose of 2.5
grams (2,500 mg) per daily serving.
A small study among men and women in Japan found that 3 grams
of collagen peptides taken daily for three months modestly improved skin
hydration and elasticity compared to placebo (Choi, J Cosmet Laser Ther 2014). The addition of 500 mg of vitamin C
to the collagen peptides did not enhance these effects. The source of the
collagen was not identified but was described as a "highly
advanced-collagen tripeptide" which contained "3% glycine — proline —
hydroxyproline."
A study among 36 postmenopausal women in Thailand found
that 5 grams of collagen hydrolysate taken daily for one month slightly
improved skin elasticity of the cheeks (by 9 to 10%) compared to placebo and
the difference was still significant one month after supplementation. There was
no improvement in skin elasticity of the upper inner arm, and the researchers
noted that sun-exposed skin (such as on the cheek) may benefit
most from collagen supplementation because UV radiation from sunlight activates
enzymes in the skin that break down existing collagen The collagen was derived
from fish (scale and skin), (similar to main ingredient in marine collagen
products in this review) and was consumed as a powder mixed with water once
daily with breakfast (Sangsuwan, J Dermatolog Treat 2020).
A three-month placebo-controlled study in the summer/fall among 113 Caucasian
women (average age 50) found that taking one capsule of BioCell Collagen (by BioCell
Technology, LLC, which arranged and funded the study and largely authored the
study report) taken twice daily for three months significantly increased
collagen content in facial skin, increasing it by 12% versus a 12% decrease in
collagen among those taking the placebo. There was no significant difference in
skin moisture between the two groups. The collagen and placebo groups reported
similar amounts of improvement in skin tone, texture, and dryness but the
collagen group reported a greater improvement in facial lines/wrinkles —
although this was only an 8% improvement. The collagen group reported an 11%
improvement in crow's feet, but this was not significantly greater than the 4%
improvement reported by the placebo group. Each capsule contained 500 mg
of BioCell Collagen, a blend of
300 mg of hydrolyzed type II collagen derived from chicken sternal cartilage,
100 mg of chondroitin sulfate and 50 mg of hyaluronic acid; participants were
instructed to take it with a full glass of water, preferably on an empty
stomach (Schwartz, Altern Ther Health
Med 2019). Interestingly, an earlier study (not placebo-controlled)
using the same dose of BioCell
Collagen did not find it to increase collagen content
of facial skin when taken for three months (Schwartz Clin Interv Aging 2012). BioCell is found in many products.
A three-month study in Brazil among 43 healthy Caucasian
women (average age 52) with fair to medium skin types and wrinkles on the face
showed that taking 500 mg of hydrolyzed fish collagen (Cartidyss
NG, Abyss Ingredients) containing 65% collagen peptides, 25% chondroitin
sulfate, and 9% minerals once daily at night reduced wrinkles around the eyes
by 26% compared to baseline, and this was significant compared to placebo,
which had no significant reduction. The collagen improved hydration of the
dermis (deeper layer of the skin) but not the epidermis (outer layer of the
skin). People in the collagen group perceived greater improvement in skin
hydration, wrinkles, firmness, and tone, compared to those in the placebo
group. However, there was no reduction in wrinkles around the nose and upper
lip (i.e., smile lines) or forehead compared to placebo based on objective
measures (Campos, Molecules 2021).
All of the studies above included placebo controls. In contrast, none
of the studies below included a placebo against which results with
collagen can be compared, making their results less meaningful:
A study cited as evidence for the benefits of NeoCell
Derma Matrix Collagen Skin Complex did not include a placebo
control. NeoCell is a supplement in
powder form which contains type I and type III collagen (source of collagen not
listed), hyaluronic acid, and vitamin C. The label claims that its clinically
tested formula "promotes reduction of fine lines and wrinkles," and
"increases hydration by 21%." The label also states that "92% of
people had increased skin hydration" and "65% of people experienced
firmer and softer skin." However, these claims are based on an unpublished
study which, as noted above, had no placebo control and for which only a
summary (provided by NeoCell upon
email request) appears to be available.
According to the summary provided by NeoCell,
26 women (ages 30 to 50) consumed tablets containing 6 grams of NeoCell Super Collagen+C daily
for three months (it's not clear if this is exactly the same formula as sold as
a supplement). Skin hydration was measured and compared to measurements before
supplementation (areas of the body where measurements were taken are not
specified in the summary) and the women reported their observations on changes
in their skin. The summary indicates the results stated on the product label
(noted above) but does not provide the underlying data which supposedly
supports the promoted findings. [Note: The label for this product warns it may
contain trace amounts of naturally occurring sulfite residue. People with a
sulfite allergy should not take this product].
A 3-month study among 40 women (40 to 50 years old) in Brazil found that 9
grams of hydrolyzed collagen taken daily for three months significantly
increased moisture retention, skin density (which decreases with age and sun
damage), and skin elasticity in the area around the nose and mouth, and
compared to placebo. There was also a reduction in the appearance of wrinkles
and the number of enlarged pores compared to before supplementation, but these
changes were not compared to placebo, making it impossible to determine
the actual benefit of the formula on these parameters. In addition to
hydrolyzed collagen, the daily supplement contained modest amounts of vitamins
and minerals, including vitamins A (600 mcg), C (45 mg), E (10 mg), and zinc (7
mg) (Campos, J Cosmet Dermatol 2019).
A study among 39 elderly men and women (average age 80) in a
rehabilitative facility in Japan found that those who were given a collagen
supplement (containing 10 grams of collagen peptides, as well as certain
vitamins and minerals) daily for two months had increases in skin hydration
(18% vs 0.3%) and elasticity (10% vs 3%) of the forearm compared to those who
did not receive the supplement (there was no placebo control). The researchers
suggested that these increases in hydration and skin elasticity could help
protect from skin tears and pressure sores, a concern in older
adults who are hospitalized or confined to bed. However, the incidence of skin
tears and pressure sores was not reported, and it should be noted that some of
the vitamins in the supplement, such as vitamin A (300 mcg RAE), vitamin C (500
mg) and biotin (50 mcg) per day, may also play a role in the health of the skin
(Nomoto, Adv Skin Wound Care 2020) (although,
adding 500 mg of vitamin C to collagen supplementation was not shown to help in
the Choi study, noted further above).
Hair and nails:
A study among 86 men and women (average age 53) in Missouri found that 450 mg
of chicken eggshell membrane hydrolysate (BiovaBio from
Biova, which funded the study) taken once daily for
three months modestly increased hair density (measured by computer analysis),
but did not increase hair growth or decrease hair breakage compared to placebo.
There were no improvements in nails (appearance, strength or growth) or skin
(fine lines, wrinkle depth or color evenness of the face) compared to placebo (Kalman, J Cosmet Dermatol 2020).
According to Biova's website, BiovaBio is >15% collagen, >20% elastin,
and >5% glycosaminoglycans, the same amounts as found in the company's BiovaFlex,
a product for joints discussed below.
Healing of skin and tendon injuries:
Small clinical studies funded mostly by companies selling collagen suggest
that hydrolyzed collagen provided modest benefits in the healing of pressure
ulcers, burn wounds, and may aid in recovery after tendon or ligament injury.
Higher quality studies are needed to confirm these results.
A study of 71 long-term care residents with pressure ulcers found
that taking 0.5 grams of a concentrated hydrolyzed collagen supplement (Pro-Stat,
Medical Nutrition USA, Inc.) three times daily for 8 weeks improved pressure
ulcer healing by 5.56 points (on a 17 point scale)
compared to 2.85 points in the placebo group. This study was funded by Medical
Nutrition USA (Lee, Adv Skin Wound Care 2006).
A study in India among 112 people with pressure ulcers found that those who
took 5 grams of a hydrolyzed collagen supplement (Replenwell,
Wellnex) twice daily for 16 weeks also resulted in
modestly better results compared to those given placebo. This study was funded
by and conducted in part by employees of Nitta Gelatin, which produces Wellnex products (Sugihara, Sci Rep 2018).
A study in Japan among 51 people with pressure ulcers found that receiving
125-mL (about 4 oz.) of a beverage containing 10 grams of collagen peptide (V
CRESC CP10, Nutri Co., Ltd.) once daily for 4 weeks improved ulcer healing
compared to those receiving arginine supplementation (2.5 grams daily) or those
in the control group. Those receiving collagen peptide showed a 5.5 point
reduction on a 66 point scale compared to a 2 point reduction for those in the
control group and a 2.6 point reduction among those in the arginine group (Yamanaka, J Nutr
Intermed Metab 2017).
A small study in Iran among 31 men with burns over 20% to 30%
of their body found that 100% of those who took a nutritional supplement
providing 9 grams of hydrolyzed collagen (Amutiya)
four times daily for 4 weeks had complete wound healing at the end of 4 weeks,
compared to only 40% of those who took a nutritional supplement with a similar
amount of calories but without collagen (Miyab, Burns 2020).
A small study in Korea among eight healthy women with minor skin burns
due to laser skin resurfacing found that skin redness after laser
resurfacing decreased faster among those who had taken 3 grams of collagen
peptide beginning two weeks before and continuing for two weeks after laser
therapy compared to those who did not receive supplements. Recovery of skin
hydration and skin elasticity was also improved for those who received the
collagen supplement compared to the control group. The collagen supplement used
in this study was described as a "highly advanced-collagen
tripeptide" with 3% glycine-proline-hydroxyproline tripeptides (Choi, Clin Exp Dermatol 2014).
A study among 50 competitive athletes (average age 27) experiencing chronic
angle instability (CAI) due to ankle sprains found that taking 5 grams
of hydrolyzed collagen (Tendoforte, Gelita AG) daily while completing home-based exercises
(e.g., rope skipping, squats and one-legged heel raises) three times weekly for
6 months improved subjective function of the ankle by 5.28 points on a 30-point
scale compared to no significant improvement in a placebo group. During a
three-month follow-up period, those who had taken collagen reported fewer ankle
sprains and injuries and improved ankle stability compared to the placebo
group, although ankle stiffness was not improved. This study was partially
funded by Gelita AG (Dressler, J Sports Sci Med 2018).
A study in Australia among 20 people with chronic Achilles tendinopathy found
that six of out 10 people who took 2.5 grams of hydrolyzed collagen (Tendoforte, Gelita AG)
dissolved in water twice daily 30 minutes before calf-strengthening exercises
were able to return to their desired running sport after 3 months compared to
only three out of 10 people in the placebo group. This study was funded by Gelita AG (Praet, Nutrients 2019).
Joint Pain:
Collagen supplementation for at least three to six months may, at best,
modestly reduce joint stiffness and/or pain according to several preliminary
studies using various forms of collagen, including undenatured collagen,
hydrolyzed collagen (collagen hydrolysate or collagen peptides), and eggshell
membrane hydrolysates. Some studies have shown no benefit.
Perhaps the most studied collagen product for joint pain is UC-II which,
as noted above, is actually undenatured cartilage and contains only a small
amount of collagen that has not been hydrolyzed -- about 10 mg
of collagen in a 40 mg daily dose of UC-II. In a randomized, double-blind
clinical study of 55 people who experienced joint discomfort after physical
activity (but did not have arthritis, or joint pain at rest) daily
supplementation with UC-II for 4 months was found to significantly improve
average knee extension but did not appear to reduce pain compared to placebo (Lugo, J Int Soc Sports Nutr
2013).
Another clinical study compared daily supplementation with either UC-II (40 mg)
or glucosamine and chondroitin (1,500 mg glucosamine HCl and 1,200 mg
chondroitin sulfate) in people with knee osteoarthritis. After 3 months, UC-II
significantly improved measures of pain, stiffness and physical function while
the combination of glucosamine and chondroitin did not (Crowley, Int J Med Sci 2009). A similar, but
longer (6 month) study that included a placebo control found that average pain
scores decreased by 24 points among those who took UC-II compared to decreases
of 19.2 points and 17 points among those who took glucosamine and chondroitin
or placebo, respectively. Those who took UC-II also had a significant reduction
in stiffness (a decrease of 23.8 points) compared to decreases of 19.4 and 17.8
points, respectively, for those who took glucosamine/chondroitin or placebo.
There were no improvements in knee flexion (Lugo, Nutr
J 2016).
[Note: The 2016 study above reported that 40 mg of UC-II provided 1.2 mg of
undenatured type II collagen as determined by a "newly developed and
validated extraction" protocol, while the earlier studies reported that 40
mg of UC-II provided 10 mg of undenatured type II collagen (as we confirmed in
this Review). A subsequently published letter by the author (who works for the
manufacturer, Lonza) explained that the material in the study (and in UC-II in
supplements) did not change: The 2016 study applied a modified testing
procedure that provides less extraction time before the collagen is measured,
so a lower amount of collagen is reported (Lugo, J Int Soc Sports Nutr 2019).]
A study in which 1,200 mg of a collagen hydrolysate (collagen
peptide) (Genacol) was taken daily for six months
showed a reduction in pain among 51.6% of those taking the collagen versus
36.5% of those taking placebo, a statistically significant difference. There
was no significant difference after only 3 months (Bruyere, Comp Ther in Med 2012).
A small study published in 2014 in people with knee osteoarthritis found that
taking 5,000 mg of collagen hydrolysate dissolved in a cup of water or milk in
the morning and at night after food daily for 13 weeks significantly improved
symptoms compared to taking a placebo (Kumar, J Sci Food Agric 2014). Another 13-week
study suggested greater benefit with collagen hydrolysate (also 10 grams daily)
than with a more common supplement for osteoarthritis, glucosamine sulfate (Trc,
Intl Orthop 2011).
However, there was no placebo control, so it is not possible to know if either
treatment was truly effective.
A study among 90 men and women ages 40 to 65 (average age
54) with mild to moderate joint pain, inflammation or stiffness of the knee,
hip, and/or wrist found that daily supplementation with 2.5 grams of a branded
hydrolyzed collagen ingredient (Avicenna's Hydrolyzed Chicken Collagen Type
II (AVC-H2) — provided by Avicenna, which funded the study) taken
daily for two months modestly reduced joint stiffness, but did not reduce pain
or improve activity levels, compared to placebo. In addition, overall WOMAC
(Western Ontario and McMaster Universities Osteoarthritis Index) scores,
commonly used to evaluate self-reported joint discomfort, were not
significantly improved compared to placebo. AVC-H2 contains ≥70% total
collagen and was taken as two pills with a glass of water on an empty stomach
twice daily (Mohammed, Nutrients 2021).
A three-month study in the Netherlands among 167 men and women with
self-reported knee pain (not caused by rheumatoid arthritis or other
inflammatory disease) found that a daily dose of 10,000 mg of collagen peptides
(dissolved in water and consumed with breakfast) did not reduce
knee pain or improve knee function, nor did it reduce blood markers of
inflammation or cartilage breakdown, compared to placebo. The collagen peptides
consisted of proline/hydroxyproline (23%), glycine (21%), glutamic acid (12%),
arginine (8%), alanine (8%) and essential amino acids (16%). The study was
funded by the maker of the collagen (Peptan
B2000, Rousselot, Belgium) (Bongers, Appl Physiol Nutr Metab 2020). A similar ingredient from the
same manufacturer is sold as Peptan in
the U.S.
Reductions in joint pain have been modest at best with eggshell
membrane hydrolysates, which naturally contain type I collagen, elastin,
and small amounts of glucosamine and chondroitin. A study among 80 men and
women (average age 53) with self-reported knee pain found that, overall, 450 mg
per day of a chicken eggshell membrane hydrolysate (BiovaFlex by
Biova LLC, which funded the study) was no
more effective than placebo in improving pain, stiffness or function,
as there were similar improvements in both groups. However, the researchers
then performed a sub-analysis showing that those who began the study with the
most difficulty walking experienced somewhat more improvement with BiovaFlex versus placebo in knee stiffness and
walking distance. According to Biova's website, BiovaFlex is >15%
collagen, >20% elastin, and >5% glycosaminoglycans (Hewlings, J Med Food
2019). One product tested in this review, Ancient
Nutrition Multi Collagen Protein, is listed as containing collagen from
eggshell membrane.
A double-blind, randomized study in Turkey in which another hydrolyzed eggshell
membrane supplement, NEM (Natural Eggshell Membrane,
ESM Technologies, LLC), was given to 161 men and women (average age 57) with
mild to moderate knee osteoarthritis for one month found that it modestly
improved knee function and reduced pain and stiffness, but did not improve
flexion or range of motion, or reduce the use of pain medication (Tylenol)
compared to placebo. The supplement was given as one 500-mg capsule of eggshell
membrane hydrolysate taken with water once daily at breakfast. Supplements that
contain this ingredient include Healthy Origins Natural Eggshell
Membrane and Natural Factors NEM. Mild side effects such
as rash and nausea were reported in three participants who took NEM (Eskiyurt, J Arthritis 2019).
A combination of NEM (500 mg) with 1500 mg of
fish oil concentrate (kd-pur, KD Pharma),
marketed together as Move3 from KD Pharma, was given once
daily to 85 healthy adults (average age 55) who participated in aerobic step
exercises every other day. After only 1 week, those given the supplement
reported 29% less joint pain immediately after exercise and, 12 hours later,
reported 47% less joint pain and 40% less joint stiffness compared to placebo.
However, these differences between the two groups did not persist through the
second week, possibly due to the notable improvements in pain and stiffness
after exercise observed in the placebo group, although after 2 weeks, those
given Move3 showed a 12% reduction in a urinary marker of
cartilage degradation compared to a 5% increase in the placebo group. KD Pharma
sponsored this research (Ruff, Int J Phys Med Rehabil 2020).
Building muscle and muscle strength:
There is some evidence collagen may help to build muscle and increase muscle
strength in older adults when combined with exercise — although this is not
surprising considering that other sources of protein can achieve the same effect.
In a study among older men (average age 72) with sarcopenia (age-related muscle
loss) who participated in a strength training program three days per week for 3
months, those who consumed a daily drink containing 15 grams of collagen
peptides (BODYBALANCE, GELITA AG) had significantly greater increases in
lean muscle mass and muscle strength compared to those who consumed a placebo
drink (Zdzieblik, Br J Nutr 2015).
However, if you are looking to supplement to build muscle, you may be better
off with a protein powder because collagen is not particularly high the in
branched chain amino acids (valine, leucine, and isoleucine) that are needed
for muscle maintenance. In fact, a study among older women doing
resistance exercise showed whey protein to be much more effective at building muscle than collagen
protein. Collagen also tends to be more expensive than a protein
powder: Our Protein Powder Review shows
that you can get 20 grams of a good protein powder for as little as 40 to 50
cents, while the lowest cost for 20 grams of collagen is at least $1.
Diabetes
Small studies suggest that fish collagen peptides, at a daily dose of 5 grams
or more, can lower blood sugar and improve insulin resistance in people
with type 2 diabetes. In one study (which was company funded), 61
people with type 2 diabetes took 5 grams of fish (scale) collagen peptide
(dissolved in 200 mL of warm water or milk) daily for 3 months. This lowered
fasting blood glucose by 78 mg/dL, reduced HbA1c (an indicator of long-term
blood sugar levels) from 8.1% to 5.9% and reduced insulin resistance (as
measured by HOMA-IR) from 7.9 to 4.7 after 3 months. Taking only 2.5 grams of
fish collagen peptide daily did not improve these outcomes (Devasia, J Diabetes Metab
2020). In the other study, 100 people with type 2 diabetes
took 6.5 grams of fish collagen peptides twice daily along with diabetes
medication for 3 months. This reduced fasting blood glucose by 26 mg/dL, HbA1c
by 0.48%, and fasting insulin by 0.24 mU/L compared
to baseline, and these improvements were significant compared to those in the
control group given carboxymethylcellulose instead of collagen peptides (Zhu, Am J Med Sci 2010).
According to laboratory studies, collagen peptides block the enzyme dipeptidyl
peptidase 4 (DPP-4) (Hatanaka, J Enzyme Inhib Med Chem 2014). DPP-4 inhibitors (which
include some prescription diabetes medications) can lower blood sugar levels by
increasing the level of insulin after meals.
Quality Concerns and
Tests Performed:
Like
other supplements, neither the FDA nor any other federal or state agency
routinely tests collagen supplements for quality prior to sale.
ConsumerLab.com, as part of its mission to independently evaluate products that
affect health, wellness, and nutrition, purchased and tested popular collagen
supplements (powders and capsules) on the market to see if they contained their
claimed amounts of collagen. The testing for collagen relies on quantifying
hydroxyproline, an amino acid unique to collagen protein. Hydroxyproline is
approximately 12.6% of collagen by mass. Therefore the
amount of hydroxyproline found (mg/g) is multiplied by 8 to yield the
approximate total amount of collagen in a product. Products were also tested
for contamination with lead, cadmium and arsenic. In children, infants, and
fetuses, even low levels of lead can adversely affect neurobehavioral
development and cognitive function. In adults, lead at somewhat higher levels
can cause elevated blood pressure, anemia, and adversely affect the nervous and
reproductive systems. Lead is of particular concern during pregnancy as the
mother can transfer it to the fetus. Cadmium is a carcinogen and kidney toxin.
Arsenic is a carcinogen and can damage organs. See Testing Methods and Passing Score for
more information.
What CL Found:
All 15 collagen supplements contained their claimed amounts of
collagen, including four products tested through ConsumerLab.com's
voluntary Quality Certification Program.
One product, however, could not be Approved because it was found to be
contaminated with cadmium: Bulletproof Chocolate Collagen Protein contained
8.9 mcg of cadmium per 2-scoop serving, which exceeds the 4.1 mcg limit in the
state of California (above which a warning label is required) as well as the
limit in Canada. The cadmium likely comes from the cocoa powder in the product,
as ConsumerLab has found that cocoa powder is often
contaminated with cadmium (see Cocoa Powder and Dark Chocolates
Review). In fact, Bulletproof Cocoa Powder tested
by ConsumerLab.com in 2017 had the highest concentration of cadmium of any of
the cocoa powders tested in that Review. It has since been discontinued. The
amount of collagen in a suggested serving of each of the products (or daily
serving of a supplement) ranged from as little as 0.01 grams to 25 grams, with
the powders and liquids generally providing larger doses than the tablets,
capsules, or chews.
As shown below, the cost to obtain a gram of collagen tended to be much less
among products providing larger doses, with the lowest cost being 5 cents per
gram. The cost was several dollars per gram for two of the supplements that
provided small doses of collagen.
Top Picks:
For skin (wrinkles)
Our two Top Picks for collagen for skin are Trunature [Costco] Healthy Skin Verisol Collagen capsules and Besha Inc. Collagen Peptides powder.
Both of these products contain collagen peptides (hydrolyzed collagen) from the
branded ingredient Verisol, which, as
discussed in the What It Does section, is the only
ingredient to have been tested in several placebo-controlled clinical trials.
These trials have shown a modest improvement in wrinkles after eight weeks and
a slight improvement in the appearance of cellulite after six months.
The products are also reasonably priced, with a daily serving of Trunature (4 capsules) costing 30 cents and
providing 2.5 grams of collagen peptides and Besha (2
teaspoons) costing 47 cents and providing 2.9 grams of collagen peptides. Trunature is slightly less expensive per gram,
but the real deciding factor between the two is whether you prefer to take 4
fairly large capsules daily or mix about 2 teaspoons of powder into your
preferred beverage.
Be aware that Verisol is sourced
from pigs. If you have dietary restrictions and prefer other sources, see the
last column of the results table below where collagen sources are listed: These
include bovine (cow), chicken, fish, and eggshell. The collagen hydrolysates in
the powders from Great Lakes Gelatin and Vital
Proteins, for example, are both from bovine hide and are listed as kosher.
Collagen for joints
Our Top Pick for collagen for joint pain is Healthy
Origins Natural UC-II.
As noted earlier, although some studies have used high doses (several grams
daily) of collagen for joint pain, there is more research with the
low-dose UC-II, which, as noted earlier, is really chicken
cartilage that naturally contains a small amount (just 10 mg or 0.01 grams) of
collagen. We tested Healthy Origins Natural UC-II and a single
capsule provides the same amount UC-II used in clinical trials
— 40 mg per day, which includes the 10 mg of collagen. The cost for this daily
dose is 27 cents.
If you would prefer to try a high-dose collagen hydrolysate product for joint
pain, we suggest either Great Lakes Gelatin Collagen Hydrolysate (a
powder) or Youtheory Collagen (tablets)
as they each contained their claimed amounts of hydrolyzed collagen and were
tied as the lowest cost sources of collagen at 5 cents per gram. A serving
of Great Lakes is listed as 2 rounded tablespoons providing 12
grams of collagen and the label suggests taking this twice a day — although
this is much more collagen than has been used in most clinical trials, so you
might want to reduce that by half. Youtheory suggests
a daily serving of 6 tablets, providing a total of 6 grams of collagen (and 60
mg of vitamin C — 100% of the RDA) and costing 28 cents.
Be aware that any benefits from taking collagen for joint pain may not be
apparent until at least 3 months of daily use.
A note on powders and liquids
All of the collagen powders dissolved easily in cool water and had no distinct
flavor, except for Bulletproof, which has a chocolate flavor and a
somewhat hollow sweetness due to the sugar alcohol erythritol and Rebaudioside A (from stevia). The one liquid
that was tested, LiquiVive, was slightly
thick, sweet and mildly sour. It also mixed easily in cool water.
Test Results by Product:
Listed
in the table below are the test results for 15 collagen supplements.
ConsumerLab.com selected eleven products. Four products (each indicated with a
CL flask icon) were tested at the request of their manufacturers/distributors
through CL's Quality Certification Program and
are included for having passed testing. Products are grouped below by category:
powders and liquids, and pills (tablets, capsules and chews).
Shown for each product is the claimed amount of the tested ingredient and the
daily serving size recommended on its label. Products listed as
"Approved" met their label claims and ConsumerLab.com's
quality criteria (see Passing Score). Price
and cost comparisons are shown in the third column, notable features are noted
in the fourth column, and the full list of ingredients is found in the last
column.
Results of
ConsumerLab.com Testing of COLLAGEN SUPPLEMENTS
(Click arrows or swipe left or right to see all columns)
Approval Status
Product Name
(Suggested Serving on Label)
Amount and Type of Collagenⓘ Per
Serving Claimed
Contained Claimed Amount?
Heavy Metal Contaminationⓘ
Serving Instructions
Formⓘ
Cost for Suggested Serving
[Price per 1 g Collagen]
Price
Precautions
Notable Features
Full List of Ingredients (Per Serving)
Powders and Liquids:
APPROVED
Ancient Nutrition Multi Collagen Protein
Dist. by Ancient Nutrition, LLC
1 heaping scoop (10.2 g)
Multi collagen complex (hydrolyzed bovine hide collagen peptides, chicken bone
broth collagen concentrate, hydrolyzed fish collagen peptides, eggshell
membrane collagen)
✔
Heavy Metals: Pass
Adults take one heaping scoop with 8 ounces of water, juice, coffee, tea or
your favorite recipe.
Powder in container
$0.98
[$0.10]
$43.95/16.2 oz [459 g] container (approx. 45 servings)
Precaution: Contains: Egg, Pollock.
1 heaping scoop (10.2 g)
Calories 35, Protein 9 g, Multi Collagen Complex [Hydrolyzed Bovine Hide
Collagen Peptides, Chicken Bone Broth Collagen Concentrate, Hydrolyzed Fish
Collagen Peptides, Eggshell Membrane Collagen] 10.2 g, more...
APPROVED
Top Pick
for skin from powder
Besha Inc Collagen Peptides
Dist. by Besha Inc.
2 teaspoons (2.9 g)
Pure natural collagen powder Verisol®
✔
Heavy Metals: Pass
For best results, take two teaspoons of Besha
Collagen daily.
Powder in container
$0.47
[$0.16]
$28.99/6.4 oz [180 g] container (approx. 62 servings)
None.
2 teaspoons (2.9 g)
Calories 10, Total Fat 0 g, Sodium 15 mg, Carbohydrate 0 g, Protein 2.61 g.
Ingredients: Pure natural collagen powder Verisol®.
NOT APPROVED
Bulletproof™ Chocolate Collagen Protein
Dist. by Bulletproof 360, Inc.
2 scoops(41 g)
25 g hydrolyzed collagen
✔
Heavy Metals: Found 8.9 mcg cadmium per
serving
(likely due to cacao powder)
Mix 2 scoops into at least 6 ounces of water or your favorite beverage.
Powder in container
$2.92
[$0.12]
$34.99/17.6 oz [500 g] container (approx. 12 servings)
Precaution: Contains: Coconut. Processed in a facility
that also processes tree nuts, egg, soy, milk, wheat, fish, crustacean
shellfish.
2 scoops (41 g)
Calories 170, Calories from Fat 35, Total Fat 4 g, Saturated Fat 3.5 g, Total
Carbohydrate 9 g, Dietary Fiber 2 g, Sugars less than 1 g, Protein 23 g,
Calcium 20 mg, Iron 1.0 mg, Sodium 140 mg, Hydrolyzed collagen 25 g, more...
APPROVED
Great Lakes Gelatin® Collagen Hydrolysate - Pure
Unflavored Protein
Dist. by Great Lakes Gelatin®
2 rounded tablespoons (12 g)
Collagen hydrolysate (from bovine hide)
✔
Heavy Metals: Pass
Take two rounded tablespoons (12 g) twice a day.
Powder in container
$0.66
[$0.05]
$24.99/16 oz [454 g] container (approx. 38 servings)
Kosher. Gluten Free. No MSG. Non-GMO. Keto
Certified. Certified Paleo Friendly. Verified Glyphosate Free.
2 rounded tablespoons (12 g)
Calories 43, Sodium 36 mg, Protein 11 g, Collagen Hydrolysate 12 g.
Ingredients: 100% Hydrolyzed Collagen Powder (from bovine hide).
APPROVED
LiquiVive® Liquid Collagen
Dist. by Allied Sciences
1 tablespoon (15 ml)
7.5 g pure Colsylate™ brand collagen (hydrolyzed
collagen peptides - bovine)
✔
Heavy Metals: Pass
Take one tablespoon with 8 oz. water, preferably on an empty stomach. Take 2-3
tablespoons for increased benefits, or as advised by your healthcare provider.
Liquid from bottle
$0.78
[$0.10]
$24.90/16 fl oz [473] bottle (approx. 32 servings)
Contains Zero: Gluten, Milk, Whey, Yeast, Soy,
Salt, Starch, Pork, and No Artificial Sweeteners, Colors Or
Flavors.
1 tablespoon (15 ml)
Calories 50, Total Carbohydrate 5 g, Sugars 5 g, Protein (Pure Colsylate™ Brand Collagen) 7,500 mg.
Other Ingredients: Hydrolyzed collagen peptides (bovine), filtered water,
crystalline fructose, more...
APPROVED
ProCaps® Laboratories Marine
Collagen Peptides
Dist. by ProCaps®
Laboratories
1 scoop (5.5 g)
5 g marine collagen peptides
✔
Heavy Metals: Pass
Mix one or more scoops of Marine Collagen Peptides with MSM with water or a
beverage of your choosing.
Powder in container
$1.43
[$0.29]
$42.90/5.8 oz [165 g] container (approx. 30 servings)
MSM 500 mg
Contains No Milk, soy, yeast, corn, wheat, gluten, sodium, salt, sugar, fat,
cholesterol, color, preservatives or manufacturing additives. Contains No
Additives Of Any Kind.
Precaution: Primary ingredient is derived from fish (tilapia).
1 scoop (5.5 g)
Calories 20, Calories from Fat 0, Protein 5 g, Marine Collagen Peptides 5 g,
MSM (as methylsulfonyl-
methane) 500 mg.
Other Ingredients: None Listed.
APPROVED
Vital Proteins® Collagen Peptides - Unflavored
Mfd. by Vital Proteins LLC
2 scoops (20 g)
Collagen peptide (bovine hide)
✔
Heavy Metals: Pass
Combine 1-2 scoops with 8 fl oz of liquid, mix
thoroughly.
Powder in container
$1.76
[$0.09]
$25.00/10 oz [284 g] container (approx. 14 servings)
Kosher. Dairy Free. Gluten Free.
Precaution: This product is manufactured in a facility that
processes milk, fish, and tree nuts.
2 scoops (20 g)
Calories 70, Protein 18 g, Sodium 110 mg, Collagen peptides (from bovine hide)
20 g.
Ingredients: Bovine hide collagen peptides.
Pills (Tablets, Capsules, and Chews):
APPROVED
GNC Women's Collagen
Dist. by General Nutrition Corporation
1 caplet
1,000 mg (1 g) collagen (bovine bone hydrolysate)
✔
Heavy Metals: Pass
As a dietary supplement, take one to six caplets daily.
Large caplet
Also tested for disintegrationⓘ
✔
$0.14
[$0.14]
$24.99/180 caplets
No Sugar, No Starch, No Artificial Flavors, No
Wheat, Gluten Free, No Corn, No Soy, No Dairy.
1 caplet
Calories 5, Protein <1 g, Vitamin C (as Ascorbic Acid) 10 mg, Collagen
(Bovine Bone Hydrolysate) 1 g, Hyaluronic Acid (as Sodium Hyaluronate) <1
mg.
Other Ingredients: Microcrystalline Cellulose, more...
APPROVED
Top Pick
for joint pain
Healthy Origins® Natural UC-II®
Dist. by Healthy Origins®
1 veggie cap
40 mg UC-II® standardized chicken cartilage providing 10 mg (0.01 g) collagen
✔
Heavy Metals: Pass
As a dietary supplement for adults, take one (1) vegetable capsule daily,
preferably on an empty stomach at bedtime.
Large veggie cap
$0.27
[$26.97]
$16.18/60 veggie caps
Non-GMO. Gluten Free. Does not contain Wheat,
Fish, Shellfish, Egg, Soy, Peanuts or Milk.
1 veggie cap
UC-II® Standardized Chicken Cartilage (Providing 10 mg of total collagen) 40
mg.
Other Ingredients: Rice Flour, Vegetable Capsule (Cellulose, Water), Magnesium
Stearate, Potassium Chloride (Stabilizer).
APPROVED
NeoCell® Beauty Bursts® - Super
Fruit Punch
Mfd. by Nature's Products, Inc. for Nutranext Business, LLC
2 soft chews
2,000 mg (2 g) collagen peptide (bovine collagen) as NeoCell
Collagen®
✔
Heavy Metals: Pass
No instructions listed.
Large cube shaped soft chew
$0.47
[$0.24]
$14.19/60 soft chews
Vitamin C 20 mg, Hyaluronic Acid 20 mg
Does Not Contain: soy, wheat, lactose, palm oil, yeast, GMOs, or artificial
flavors. Gluten Free.
Precaution: Allergy Warning: May contain trace amounts of naturally
occurring sulfite residue.
2 soft chews
Calories 40, Calories from Fat 5, Total Fat <1 g, Total Carbohydrate 6 g,
Sugar 4 g, Protein (from Collagen) 2 g, Vitamin C (as Ascorbic Acid) 20 mg,
Collagen Peptide (Bovine collagen) 2,000 mg, Hyaluronic Acid (as Sodium
Hyaluronate) 20 mg, more...
APPROVED
Olly™ Vibrant Skin
Dist. by Olly Public Benefit Corp.
2 gummies
120 mg (0.12 g) marine collagen peptides
✔
Heavy Metals: Pass
Take 2 gummies daily.
Large circular gummy
$0.52
[$4.29]
$12.88/50 gummies
Organic Sea Buckthorn (Fruit) Juice Powder 50 mg
No Artificial Flavors or Colors. Gluten Free.
Precaution: Contains: Fish (pollock). Processed in a facility with
products that may contain soy, egg, peanuts, tree nuts, milk, shellfish and
wheat.
2 gummies
Calories 20, Total Carbohydrate 4 g, Sugars 2 g, Sodium 5 mg, Hyaluronic Acid
120 mg, Marine Collagen Peptides 120 mg, Organic Sea Buckthorn (Fruit) Juice
Powder 50 mg.
Other Ingredients: Glucose Syrup, Beet Sugar, Water, Gelatin, more...
APPROVED
Puritan's Pride® Hydrolyzed Collagenⓘ
Mfd. by Puritan's Pride, Inc.
4 caplets
4,000 mg (4 g) hydrolyzed collagen (type I and III)
✔
Heavy Metals: Pass
For adults, take four (4) caplets twice daily on an empty stomach.
Large caplet
Also tested for disintegrationⓘ
✔
$0.36
[$0.09]
$16.09/180 caplets
Vitamin C 40 mg, Sodium 40 mg, L-Ornithine HCl
60 mg
No Artificial Color, Flavor or Sweetener, No Preservatives, No Sugar, No
Starch, No Milk, No Lactose, No Soy, No Gluten, No Wheat, No Yeast, No Fish.
4 caplets
Calories 15, Total Carbohydrate <1 g, Protein 4 g, Vitamin C (as Ascorbic
Acid) 40 mg, Sodium 40 mg, Hydrolyzed Collagen (Type I and III) 4,000 mg (4 g),
L-Ornithine HCl 60 mg.
Other Ingredients: Vegetable Cellulose, more...
APPROVED
Reserveage Nutrition™ Collagen
Booster™
Dist. by Reserveage™
2 capsules
1,000 mg BioCell Collagen® providing 600 mg (0.6 g)
hydrolyzed collagen type II (chicken sternal cartilage extract)
✔
Heavy Metals: Pass
As a dietary supplement, take 2 capsules daily. For intensive use or joint
support, take 1 serving twice daily.
Large capsule
$0.58
[$0.97]
$17.49/60 capsules
Chondroitin Sulfate 200 mg, Hyaluronic Acid 100
mg, Pro-Longevity Factors® Blend [Wildcrafted Japanese Knotweed Extract
(standardized to contain 100 mg of trans-Resveratrol), Organic French Whole Red
Grape, certified Organic Muscadine Whole Red Grape] 400 mg
No unnecessary fillers or additives.
2 capsules
BioCell Collagen® (Proprietary chicken sternal
cartilage extract) [Hydrolyzed Collagen Type II 600 mg, Chondroitin Sulfate 200
mg, Hyaluronic Acid 100 mg] 1,000 mg, Pro-Longevity Factors® Blend [Wildcrafted
Japanese Knotweed Extract (Polygonum cuspidatum)
(root and rhizome) (standardized to contain 100 mg of trans-Resveratrol), more...
APPROVED
Top Pick
for skin from pill
Trunature [Costco] Health Skin Verisol® Collagen
Dist. by Costco Wholesale Corporation
4 capsules
2,500 mg (2.5 g) healthy skin Verisol® bioactive
collagen peptides®
✔
Heavy Metals: Pass
4 capsules per day.
Large capsule
$0.30
[$0.12]
$17.99/240 capsules
None.
4 capsules
Calories 10, Protein 2 g, Sodium 15 mg, Healthy Skin Verisol®
Bioactive Collagen Peptides® 2,500 mg.
Other Ingredients: Gelatin capsule (gelatin, purified water), magnesium
stearate (vegetable grade), silica.
APPROVED
Youtheory® Collagen
Mfd. by Nutrawise®
6 tablets
6,000 mg (6 g) hydrolyzed collagen
✔
Heavy Metals: Pass
Take six (6) tablets per day, all at once or in divided doses.
Large tablet
Also tested for disintegrationⓘ
✔
$0.28
[$0.05]
$13.75/290 tablets
Vitamin C 60 mg
Dairy free. Soy free. No gluten ingredients.
Precaution: This product is manufactured in a facility that
processes whey milk protein and fish extract.
6 tablets
Vitamin C (as Calcium Ascorbate) 60 mg, Hydrolyzed Collagen 6,000 mg.
Other Ingredients: Magnesium stearate (vegetable source).
Unless otherwise noted, information about the
products listed above is based on the samples purchased by ConsumerLab.com (CL)
for this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's
ingredients differ from what is listed above, it may not necessarily be of the
same quality as what was tested.
The information contained in this report is
based on the compilation and review of information from product labeling and
analytic testing. CL applies what it believes to be the most appropriate
testing methods and standards. The information in this report does not reflect
the opinion or recommendation of CL, its officers or employees. CL cannot
assure the accuracy of information.
Copyright ConsumerLab.com, LLC, 2021 All
rights reserved. Not to be reproduced, excerpted, or cited in any fashion
without the express written permission of ConsumerLab.com LLC
ConsumerTips™:
For a
discussion of the types and forms of collagen, see the What It Is section.
Some collagen formulas include vitamin C, likely
because it plays role in collagen production in the body (by adding a hydroxyl
group to proline to form hydroxyproline); however it probably does not provide
additional benefit unless you happen to be deficient in vitamin C, which is
unlikely.
People who follow vegan or vegetarian diets may consider vegan "collagen
builder" or "collagen booster" supplements but should be aware
that plants do not provide collagen and these supplements are designed to
simply supply ingredients that your body can use in making collagen, like
vitamin C and the amino acid proline. However, they are only likely to help if
you don't already get enough of these compounds from your diet. They may also
contain silicon (as plant-based silica), which may play a role in the
production of collagen in bone but is not an essential mineral and has not been
demonstrated to improve collagen in the skin. (These formulas also often
include biotin based on
preliminary research suggesting modest strengthening of brittle nails with
high-dose biotin. Be aware that high doses of biotin can interfere with certain blood tests.)
As noted above, benefits from taking daily collagen may take up to 8 weeks for
wrinkles and three to six months for joint pain.
Supplements for skin often combine collagen
with hyaluronic acid, another component of skin which helps
maintain hydration of the skin. A study in Taiwan among 40 healthy men and
women age 35 to 64 (average age 43) found that 120 mg of hyaluronic acid (Hyabest, Kewpie Corp — which funded the study) taken
once daily for 12 weeks modestly reduced the visibility of wrinkles around the
eye ("crow's feet"), and slightly reduced moisture loss in facial
skin (but not on the arm or waist) compared to placebo. Skin elasticity of the
forehead showed slight improvement in those taking hyaluronic acid compared to
placebo, but only when analyzed using one of two testing instruments used for
evaluation, making it difficult to draw conclusions about the supplement's
effect on skin elasticity (Hsu, Nutrients 2021).
Dosage
For skin wrinkles or joint pain, the common daily dosage of hydrolyzed collagen
(collagen hydrolysate) is 1 to 9 grams. For example, the common dose of Verisol hydrolyzed collagen for skin wrinkles
or cellulite is 2.5 grams per day. This can be taken at once or divided into
two servings per day and it can be taken with or without food.
If you are using UC-II (which is made of cartilage) for
joint pain, the dose is much smaller: 40 mg per day (providing 10 mg of
collagen). Directions suggest taking this on an empty stomach at bedtime.
Like UC-II, another branded collagen ingredient, NT2
Collagen (also sold as B2Cool Collagen) is made
from undenatured type II collagen from chicken sternum cartilage but is manufactured
by a different company (Bioiberica). It also provides
10 mg of collagen per 40 mg serving, sold in Life Extension NT2 (as
a single ingredient) and Life Extension Arthromax (which
also contains glucosamine, boswellia and boron).
For more details about various forms and dosage, see What It Is.
Concerns and Cautions:
Collagen-based
supplements appear to be generally well-tolerated but be aware that some people
report mild gastrointestinal symptoms (Vijven, Osteo and Cartl 2012). Other side effects that have
been reported have been generally mild and include headache, dizziness, insomnia, lack
of appetite, itchy or pustular skin rash and canker
sores (Zhang, Arthritis Rheum 2008).
Rarely, liver function abnormalities such as elevated levels of liver
enzymes, has been reported (Zhang, Arthritis Rheum 2008; Barnett, Arthritis Rheum 1998).
Some individuals may be allergic to fish collagen,
even if they have tested negative for allergy to the fish protein parvalbumin,
the most common cause of allergic reactions to fish such as salmon and tuna.
This is because people who are sensitive to tropomyosin, the most common cause
of shellfish allergy, may also have sensitivity to fish collagen,
as shown in a study in Australia. Be aware that fish collagen is not currently
included in diagnostic tests for fish allergy (Kalic, J Allergy Clin Immunol 2020).
People with an egg allergy should not take products made from
eggshell membrane.
As noted above, NeoCell may contain
trace amounts of naturally occurring sulfite residue and should not be taken by
people with a sulfite allergy.
Because
collagen peptides may lower blood sugar, it should be used with
caution in people taking blood sugar-lowering medications (i.e., insulin,
metformin, glyburide, etc.), especially when taking daily doses above 2.5 grams
(Devasia, J Diabetes Metab
2020; Zhu, Am J Med Sci 2010).
Concern has been raised over whether taking collagen
supplements after breast cancer may increase the risk of breast cancer
recurrence. No clinical research has demonstrated that consuming collagen
has this effect. The concern appears to be based on the fact that high levels
of collagen have been identified in recurrent breast tumors, and patients with
tumors with high levels of collagen tend to have worse prognosis (Lu, J Cell Biol 2012). In addition, a study in
mice treated for an aggressive form of breast cancer showed that residual
cancer cells released a small protein that caused macrophage cells to deposit
collagen (Walens, Elife 2019).
Information on this site
is provided for informational purposes only. It is not an endorsement of any
product nor is it meant to substitute for the advice provided by physicians or
other healthcare professionals. The information contained herein should not be
used for diagnosing or treating a health problem or disease. Consumers should
inform their healthcare providers of the dietary supplements they take.
Latest Clinical Research Updates for Collagen Supplements
Can Collagen Lower Blood Sugar?
9/17/2021
Can taking collagen
supplements lower blood sugar levels? Find out what research suggests in
the What It Does section of our Collagen
Supplements Review. Also see our Top Picks among collagen supplements.
9/07/2021
Can taking hydrolyzed
collagen in low daily doses reduce wrinkles and improve skin hydration in older
women? Find out what a recent study showed in the What It Does section of our Collagen
Supplements Review. Also, see our Top Picks among collagen supplements for skin wrinkles.
7/24/2021
Can collagen
supplementation reduce joint pain or stiffness in the knee, hip or wrist? See
what a new study found in the Joint Pain section of our Collagen
Supplements Review. Also see our Top Picks among collagen supplements for joints and for skin.
6/28/2021
Does supplementing with
hyaluronic acid reduce wrinkles or improve skin elasticity in middle-aged men
and women? See what a new study found in the Aging Skin and Wrinkles section of our
Collagen Supplements Review. Also see our Top Picks for collagen supplements for skin and
for joints.
4/23/2021
Does supplementing with
collagen increase the risk of breast cancer recurrence? Learn what the evidence
shows in the Concerns and Cautions section of our
Collagen Supplements Review.