Do Collagen Supplements Actually Work?
The Collagen Supplement Evidence
Multiple RCTs show hydrolyzed collagen at 2.5-10g daily for 8-12 weeks improves skin elasticity and hydration. A 2019 meta-analysis found statistically significant improvements, though effect sizes are modest.
For Joints
Type II collagen at 10g daily shows reduced joint pain in athletes and older adults after 3-6 months. Promising but not conclusive.
Types
- Type I: Skin — best for anti-aging
- Type II: Cartilage — best for joints
- Type III: Less studied
What to Look For
Choose hydrolyzed collagen or peptides. Third-party testing. Marine collagen has smaller peptides but bovine is equally effective and cheaper.
