Collagen

Research summary

• Multiple independent meta-analyses of randomized trials find oral hydrolyzed collagen supplementation improves skin hydration and elasticity and reduces signs of skin aging, a reasonably consistent finding across several independent research groups.
• Meta-analyses also find collagen supplementation reduces osteoarthritis-related joint pain, with effect sizes comparable to some other commonly used supplements in this space.
• In musculoskeletal aging specifically, randomized trials find collagen peptides combined with resistance training improve body composition and muscle strength in older sarcopenic men, and specific collagen peptides improve bone mineral density markers in postmenopausal women.
• Most of these trials are relatively short (weeks to a few months), rely on surrogate measures like skin elasticity scores or bone turnover markers rather than long-term fracture or mortality outcomes, and several are industry-supported — reasons for optimism about a real, modest effect rather than confidence in large, durable benefits.