Collagen Peptides: Trendy Fad or Science-Backed Supplement?

Collagen supplements. You’ve seen them everywhere: mixed into smoothies, stirred into coffee, hyped on social media. Patients ask about it. Your friend swears it made their skin glow. But is collagen just another wellness buzzword, or is there real science behind the hype?

What Is Collagen?

Collagen is the most abundant protein in the body. It’s the primary building block for skin, bones, tendons, ligaments—you name it. Made up of amino acids like proline, glycine, and hydroxyproline, it plays a key role in structure, elasticity, and tissue repair.

We naturally produce collagen, but production decreases with age, especially post-menopause and after age 60. Other collagen enemies? Sun exposure, smoking, sugar, and possibly alcohol. Unfortunately, we don’t have a test to measure collagen levels. So we’re left looking at symptoms and supplements.

Collagen in Food: Does Diet Matter?

Yes, diet matters. While our bodies don’t absorb whole collagen from food or supplements, they do absorb the amino acids that help build it. That’s why it helps to eat a diet rich in collagen-building nutrients, including proline, glycine, Vitamin C, zinc, and copper.

Food Recommendations for Collagen/Collagen Production

What’s in Collagen Supplements?

Most supplements are sold as collagen peptides or hydrolyzed collagen—basically, collagen that’s been broken down into smaller pieces so your body can absorb it more easily.

They’re typically derived from the skin, bones, or cartilage of animals, usually pigs, cows, chickens, or fish. The collagen is extracted, boiled into gelatin, then hydrolyzed into peptides and turned into powders, capsules, or drinks.

A quick note for my fellow vegetarians: while most collagen is animal-derived, vegan collagen made from genetically modified yeast and bacteria is becoming available. Just know that most research has focused on the animal-based forms.

Note: Collagen supplements aren’t FDA-regulated, so look for products that are GMP, USP, or NSF-certified—and avoid sketchy proprietary blends. A typical dose is 5-15 grams per day (one scoop is 5 grams), which appears to be safe long term. More benefit is likely seen with higher doses. 

What’s the Evidence Towards Collagen Benefits?

Let’s break down the main collagen benefits claims.

Skin Health

• ▪️A 2023 Nutrients meta-analysis of 26 randomized controlled trials found that hydrolyzed collagen improved skin hydration and elasticity, especially with long-term use. Fish collagen seemed especially helpful for hydration.

• ▪️A 2019 review in the Journal of Drugs in Dermatology also found promising results for wound healing and skin aging. So the data is encouraging, but small sample sizes and lack of lifestyle controls (like sun exposure and skincare routines) mean we’re still in “promising but not definitive” territory.

Joint Health

• ▪️A 2019 meta-analysis in International Orthopedics showed that collagen supplementation helped reduce osteoarthritis symptoms. And a 2024 review in Osteoarthritis and Cartilage confirmed both safety and efficacy for OA.

• ▪️For people without arthritis, a 2024 review in Sports Medicine showed improvements in tendon morphology, fat-free mass, and recovery after exercise, particularly when paired with a training program. Most benefits were seen with 5–15 grams per day over at least three months.

Bone Health

• A small 2018 study of postmenopausal women showed increased bone mineral density in the lumbar spine and femoral neck with collagen supplementation. The research is early, but this could become a helpful adjunct to the usual suspects: calcium, vitamin D, and resistance training.
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Is It Safe?

For most people, yes, collagen is safe. Collagen is essentially a protein supplement. That said, some patients may experience:

• ▪️Allergic reactions, especially to fish-derived products

• ▪️Concerns around sourcing, especially for vegetarians, vegans, or those with dietary restrictions

• ▪️And of course, the usual risks that come with any unregulated supplements

Would I Recommend It?

I haven’t taken collagen myself, mostly because it’s animal-based and I don’t eat meat. But based on what we know today, I’d support a patient who’s curious about trying it for skin, joint, or bone health. I probably wouldn’t recommend it unsolicited, but if they bring it up? I’d feel confident saying: “There’s some evidence it might help, and it’s likely safe to try.” We’ll keep our eyes on the research as it grows, but for now, collagen is one supplement that actually holds some promise.