Collagen is a protein that supports your bone, joint, and skin health. A daily intake of 5-15 grams of collagen may offer the most benefits.

Finding Your Ideal Daily Collagen Intake

Taking hydrolyzed collagen doses of 2.5-15 grams per day, for up to 12 weeks, may be safe and beneficial.1

Hydrolyzed collagen, also known as collagen peptides, is collagen that has been broken down into smaller amino acid chains for better absorption.

Your ideal collagen dose depends on your health goals. Lower doses may support skin health, while 5-10 grams may benefit bone and joint health.2

Taking 15 grams may help increase muscle mass and strength. More research is needed to determine the best dose for different needs.2

Undenatured type II collagen, typically sourced from chicken breast cartilage, has not been broken down or exposed to heat. It may provide joint health benefits at doses of up to 40 milligrams daily.3

Different Types of Collagen Explained

There are over 28 types of collagen. However, the six main types include:

• Type I: Type I makes up 90% of the human body, forming the connective tissues of skin, tendons, bones, and ligaments.4 You can get type I collagen from whole fish, like sardines with skin and scales, as well as from beef bone broth and tougher cuts of beef, like pot roast and short ribs.567
• Type II: Type II is primarily found in cartilage, a tough, flexible tissue found in the joints. It lubricates your joints, allowing smooth movement and decreasing friction between bones. Chicken with the skin on can be a good source.89
• Type III: Type III is found in the skin, muscles, intestines, and blood vessels. Collagen from the skin, bones, and tendons of cows is rich in this type.6
• Type IV: Type IV is found in the layers of skin and tissues that support your lungs, kidneys, intestines, and eyes. This type is not commonly found in collagen supplements.10
• Type V: Type V is found in some layers of the skin, hair, and eyes. It's also found in the placental tissue of pregnant people. Eggshell membranes are one of the best dietary sources.11

• Type X: Type X helps maintain the structure and health of bone and joint cartilage. In collagen supplements, type X is typically sourced from eggshell membranes.10

What Can Supplements Do for You?

Your body naturally produces collagen when the proteins you eat are broken down into amino acids.

Collagen production starts to slow down around age 25-30. After age 40, it's estimated that you lose about 1% of collagen each year.12

Collagen loss can also happen from:12

• Drinking alcohol
• Smoking
• Lack of physical activity
• Overexposure to sunlight
• Menopause
• Autoimmune forms of arthritis

Collagen is present in foods like bone broth and fish skin, which may not be popular in everyone's daily diet. This is why collagen supplements may be helpful.

Collagen supplements can support:

• Bone health: Because your bones are largely made up of collagen, a decline in collagen production can lead to decreased bone density and osteoporosis.13
• Skin health: The strongest evidence supports collagen's benefits for skin. It may help improve skin elasticity and hydration while decreasing wrinkling and roughness.1415 Collagen also plays a role in wound healing.16
• Joint pain: Collagen from supplements may accumulate in cartilage and promote collagen production in tissues, helping to decrease stiffness and pain in people with osteoarthritis.17
• Muscle growth and recovery: Collagen contains glycine, an amino acid that plays a role in creatine production. Creatine can help boost exercise performance and muscle growth.18

Tips for Choosing a Supplement

Collagen supplements come in pills, capsules, and powders. They are sourced from the bones, skin, and cartilage of cows, chickens, and fish, as well as from the membranes of eggs.19

Most collagen supplements are hydrolyzed, or broken down into smaller peptides that are more easily absorbed than traditional food sources of collagen.16

The exception is undenatured type II collagen, which is not broken down and remains intact. It may help with joint health and inflammation by interacting with the immune system during digestion.20

The best collagen supplement depends on your dietary needs and health.

For example, types I and III may be most beneficial for skin health, while type II may help with joint pain. A supplement with multiple types of collagen can provide more comprehensive health benefits.12

Many vegan collagens made from modified yeasts and bacteria do not actually have collagen. Instead, they provide a range of amino acids, vitamins, and minerals designed to help boost your body's natural collagen production.21

What Should You Know Before Taking It?

Collagen supplements are generally considered safe for most healthy people.

However, mild side effects have been reported, including:22

• Diarrhea
• Bloating
• Indigestion
• Headache
• Bad taste in the mouth

If you are allergic to fish, shellfish, or eggs, avoid collagen products made with these ingredients.

If you have any existing health conditions or are taking other medications, talk with a doctor or pharmacist before taking collagen.

When buying a supplement, make sure the product is independently tested. Unlike medications, supplements are not regulated by the United States Food and Drug Administration (FDA). This means their quality and safety can vary. Independent testing confirms that the supplement contains the ingredients listed on the label and is free from harmful contaminants. Check for seals from reputable organizations such as NSF International, USP (U.S. Pharmacopeia), or ConsumerLab.