Collagen (hydrolyzed)
Hydrolyzed collagen peptides
Supplements. Modern nutrition.
Also called Collagen peptides, Gelatin, Hydrolyzed collagen
Pinyin: jiāo yuán dàn bái
Spanish: Colágeno
A protein from animal skin, bones and cartilage, broken into small pieces and sold to support skin, hair, nails and joints.
Did you know? Collagen makes up about one-third of the protein in the human body.
What it may help, and how strong the proof is
- Skin. Small trials show better skin moisture and elasticity after several weeks. Many trials are short or small.Early proof
- Joint pain & arthritis. Small trials suggest less joint pain in people with osteoarthritis or joint stress from exercise. Results are mixed and the research is limited.Early proof
Parts of the body
Traditional use
Bone broth and gelatin foods have been eaten for centuries. In Chinese medicine, donkey hide gelatin (ejiao) is used as a blood tonic.
How it is classified
How people take it
Skin and joint studies used about 2.5 to 10 grams of hydrolyzed collagen a day. The body needs vitamin C to build collagen, so pairing the two makes sense.
Powder, capsule and food.
Where to get it
Collagen comes from the skin, bones and connective tissue of cattle, pigs, chickens and fish. Supplements are powders and capsules sold in stores and online, and bone broth is a food source.
Be careful
Collagen is generally safe and well tolerated, though some people get bloating or a heavy feeling. Marine collagen can trigger reactions in people with fish or shellfish allergies. Check labels for added sugar and flavorings.
Avoid if: fish allergy.
Mixing with other things
- Works well together
The body needs vitamin C to build collagen, so the two are often paired.
- Works well together
Collagen supplies building blocks such as lysine and proline, and both are used for skin and joints.
The honest take
Collagen is broken into amino acids and small peptides during digestion, so exactly how it helps the skin and joints is still debated. Some small trials look promising, but larger and longer trials are needed. Marketing often claims more than the evidence supports.