Skin CareDiet & Skin Health
Explore This Topic

7 Potential Health Benefits of Collagen

A collagen supplement may help smooth wrinkles, improve joint health, and support your gut.
7 Potential Health Benefits of Collagen
iStock
By
Updated on June 13, 2025
by

Collagen is a type of protein naturally found in the body that plays an important role in building and supporting many tissues, from bones and cartilage to skin, hair, eyes, and the digestive system, says Sonya Angelone, RDN, who practices in San Francisco. Unfortunately, our natural collagen production decreases as we age. Supplementing with collagen may not only support healthy aging, but also protect skin, gut, bone, and joint health.

When you take a collagen supplement or eat foods rich in collagen, you’re typically consuming collagen that comes from an animal, says Ryanne Lachman, RDN, an integrative and functional nutritionist in Cleveland. (However, vegan-friendly forms of collagen are now available.) Collagen peptides are often sold in powdered or capsule form, and collagen can also be consumed in bone broth.

As with any supplement, collagen comes with some potential side effects, such as skin rashes and, in rare cases, liver problems.

 While collagen is generally safe, talk to your healthcare team before adding a supplement to your diet.

1. Support Healthy Aging

Collagen is the “glue” that holds your body together, says Angelone. It makes up about 30 percent of the protein in your body.

 But your body produces less collagen as you get older, she says. While no scientific evidence confirms that collagen supplements help promote healthy aging, collagen peptides added to your diet may serve to replace what your body begins to lack as you age and support your overall health.

2. Up Your Dietary Protein Intake

Your body works hard to digest protein from sources like chicken or beef, and some people may find they deal with digestive symptoms like burping or stomach pain after a meal, says Lachman. But collagen supplements are hydrolyzed, meaning the collagen is broken down, a process that makes it easier for your body to digest. Collagen supplements (particularly the powders) may be a more comfortable way to get protein into your diet, she says. The process of hydrolyzing also allows collagen peptides to dissolve in water, which makes it relatively simple to use them in everyday foods (like water or smoothies).

3. Smooth Wrinkles and Boost Skin Elasticity

Skin health is collagen's most well-researched benefit, says Lachman. Both topical collagen and oral collagen supplements have shown to improve skin’s moisture retention, elasticity, and overall hydration, as well as reduce the wrinkling and roughness of the skin.

 It’s also suggested that long-term use of hydrolyzed collagen supplements supports skin hydration and elasticity better than short-term supplementation.

Even lower doses of hydrolyzed collagen from a variety of collagen sources (including bovine, chicken, and fish) could help improve skin hydration and elasticity.

 Collagen supplementation could be a small step in preserving a youthful appearance.
Illustrative graphic titled Health Benefits of Collagen shows helps smoothen wrinkles, may relieve joint pain and aches, helps bone health and may promote gut health. Everyday Health logo
Everyday Health

4. Improve Workout Recovery

Joint pain can make it difficult to exercise, which can knock you off track in meeting your fitness goals. A collagen supplement may help you stay the course. “There’s some evidence that collagen can be great for supporting connective tissues and improving joint pain after exercise,” says Angelone.

When paired with resistance training, collagen peptide supplements have shown to promote post-workout recovery, decrease aches and pain, and improve strength and body composition.

 Oral collagen may support cartilage repair and may also have an anti-inflammatory effect.

5. Promote Gut Health

In inflammatory digestive conditions, such as inflammatory bowel disease (IBD), a “gut healing” theory about collagen exists. “Some research finds that collagen levels are decreased in patients with these conditions. By taking collagen, you would help correct a deficiency,” says Lachman about this theory. However, more research is needed to explore collagen’s potential ability to support gut health repair.

Since collagen may contribute to GI discomfort for some people, it’s important to keep track of how you feel when taking it and make adjustments to how much, when, or if you take it as needed. Remember to talk to your healthcare provider before trying any supplements.

6. Keep Bones Healthy

Bone mineral density decreases as you age, especially after menopause.

 In a small study of postmenopausal women, long-term supplementation with specific bioactive collagen peptides appeared effective in counteracting bone mineral density loss, contributing to overall bone health and stability.

 It’s also important to use other measures beyond collagen to support skeleton health, such as exercise like resistance training.

7. Manage Arthritis

There are several different types of collagen.

 Type 1 (found in beef) is beneficial when it comes to your skin, while type 2 (found in chicken) is potentially more helpful when it comes to arthritic joint pain, says Lachman. Joints are composed of cartilage, which is largely made up of collagen.
Oral collagen supplements may help relieve knee osteoarthritis pain, with research showing clinically significant improvements among various participant groups.

 That said, more research is needed on the potential impact of collagen on joint conditions like arthritis. Lachman says your best bet is to eat a balanced diet and purchase a supplement that contains various sources of animal collagen for the widest range of benefits.

    Our bodies produce less collagen — the essential protein that helps maintain skin elasticity, joint health, and bone density — beginning in our twenties. Discover our picks for the best collagen powders, as recommended by dietitians.

    The Takeaway

    • Collagen is a key protein that helps the body carry out essential functions.
    • There’s some supporting evidence that adding collagen to your diet can help improve skin elasticity and bolster joint and bone health, but more high-quality research is needed.
    • If you’re considering a collagen supplement, discuss it with your healthcare provider first and be aware of the reported side effects, including rashes and, in rarer cases, liver problems.
    • When supplementing with collagen, look for high-quality sources, such as bone broths and pharmaceutical-grade powders.
    EDITORIAL SOURCES
    Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
    Resources
    1. Are There Side Effects From Collagen Supplements? ConsumerLab. April 23, 2021.
    2. Collagen. Cleveland Clinic. May 23, 2022.
    3. Al-Atif H. Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatology Practical & Conceptual. January 1, 2022.
    4. Pu S et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. April 26, 2023.
    5. Dewi DA et al. Exploring the Impact of Hydrolyzed Collagen Oral Supplementation on Skin Rejuvenation: A Systematic Review and Meta-Analysis. Cureus. December 9, 2023.
    6. Kviatkovsky SA et al. Collagen Peptide Supplementation for Pain and Function: Is It Effective? Current Opinion in Clinical Nutrition and Metabolic Care. November 1, 2022.
    7. Martínez-Puig D et al. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. March 8, 2023.
    8. Brandao-Rangel MA et al. Hydrolyzed Collagen Induces an Anti-Inflammatory Response That Induces Proliferation of Skin Fibroblast and Keratinocytes. Nutrients. November 23, 2022.
    9. What Women Need to Know. Bone Health and Osteoporosis Foundation.
    10. Zdzieblik D et al. Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women. Journal of Bone Metabolism. August 2021.
    11. Mohebbi R et al. Exercise Training and Bone Mineral Density in Postmenopausal Women: An Updated Systematic Review and Meta-Analysis of Intervention Studies With Emphasis on Potential Moderators. Osteoporosis International. February 7, 2023.
    12. Simental-Mendía M et al. Effect of Collagen Supplementation on Knee Osteoarthritis: An Updated Systematic Review and Meta-Analysis of Randomised Controlled Trials. Clinical and Experimental Rheumatology. January 2025.
    Meet Our Experts
    See Our Editorial PolicyMeet Our Health Expert Network
    Lynn Griger photo

    Lynn Grieger, RDN, CDCES

    Medical Reviewer

    Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

    Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

    See full bio

    Jessica Migala

    Author

    Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

    She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

    See full bio
    See Our Editorial PolicyMeet Our Health Expert Network