Collagen is an essential component of your skin. It helps to strengthen the skin, as well as increase elasticity and hydration. As you get older, your body produces less collagen, which causes dry skin and wrinkles. Several studies, however, have shown that collagen peptides or collagen supplements may help slow the aging of your skin by reducing wrinkles and dryness.

One review of 11 studies, mostly focusing on women, discovered that taking 3–10 grams of collagen per day for an average of 69 days improved skin elasticity and hydration. These supplements may work by stimulating your body's natural collagen production. Collagen supplements may also stimulate the production of other proteins that help structure your skin, such as elastin and fibrillin. There are also numerous anecdotal claims that collagen supplements help prevent acne and other skin conditions, but these are not backed up by scientific evidence.

Collagen aids in the preservation of cartilage, the rubbery tissue that protects your joints. Your risk of degenerative joint disorders such as osteoarthritis rises as the amount of collagen in your body decreases with age. Some research suggests that collagen supplements may help improve osteoarthritis symptoms and reduce overall joint pain.

A meta-analysis of five studies involving over 500 people with osteoarthritis discovered that taking about 10 grams of collagen daily for an average of 24 weeks resulted in significant improvements in joint stiffness and self-reported joint pain. Supplemental collagen, according to researchers, may accumulate in cartilage and stimulate your tissues to produce collagen. As a result, there may be less inflammation, better joint support, and less pain. If you want to try collagen supplements for potential pain relief, most research suggests that 10 grams per day will have an effect.

Your bones are primarily composed of collagen, which provides structure and strength. Just as your body's collagen degrades with age, so does bone mass. This can lead to conditions like osteoporosis, which is defined by low bone density and an increased risk of bone fractures. According to research, collagen supplements may aid in the prevention of bone breakdown, which leads to osteoporosis.

In a 12-month study, women were given either a calcium supplement containing 5 grams of collagen or a calcium supplement containing no collagen. At the end of the study, those who took the calcium and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those who only took calcium.

Another study of 66 women who took 5 grams of collagen daily for 12 months found similar results. When compared to those who did not take collagen, those who did show an increase in bone mineral density (BMD) of up to 7%. BMD is a measurement of the density of minerals in your bones, such as calcium. Low BMD is linked to weak bones and an increased risk of osteoporosis. Although these findings are encouraging, more human studies are required.

Collagen is an important component of skeletal muscle because it is the most abundant protein in the body. Collagen supplements may help people with sarcopenia, or the loss of muscle mass that occurs with age, according to research.

In a 12-week study, 27 men with this condition were given 15 grams of collagen while engaging in daily exercise. They gained significantly more muscle mass and strength than men who exercised but did not take collagen. Supplemental collagen, according to researchers, may promote the synthesis of muscle proteins such as creatine, as well as stimulate muscle growth after exercise.

However, collagen protein is not more effective than whey protein in terms of muscle or strength building. This is because, unlike whey protein, collagen is deficient in essential amino acids, particularly leucine, which is essential for muscle growth. More research is needed to investigate collagen's ability to increase muscle mass.

Collagen supplements, according to researchers, may help reduce the risk of heart disease. Collagen helps to structure your arteries, which are the blood vessels that transport blood from your heart to the rest of your body. Atherosclerotic arteries may become less flexible and elastic if collagen levels are low. This can lead to atherosclerosis, a disease characterized by artery narrowing. This condition can result in a heart attack or a stroke.

31 healthy adults took 16 grams of collagen daily for six months in a study. From the start of the study to the end, they had experienced a significant reduction in artery stiffness measurements. Furthermore, their HDL (good) cholesterol levels increased by an average of 6%. HDL plays an important role in the risk of heart disease, including atherosclerosis. Nonetheless, more research on collagen supplements and heart health is required.