How Hydrolyzed Collagen Supports Healthy Skin and More

Hydrolyzed collagen (HC) is marketed as an “antiaging” supplement and is said to reduce wrinkles, improve bone and joint health, heal wounds, and promote weight loss. Some of these claims are supported by evidence that the supplements improve skin hydration and elasticity, and that they decrease pain in people with osteoarthritis. More research is needed to determine if HC is effective in other ways.

Jump to Key Takeaways.

Understanding Collagen and Hydrolyzed Collagen

Collagen contains amino acids, the building blocks of protein, and is found primarily in the following:

It plays a critical role in the structure and function of the body’s cells and tissues, including:

• Blood vessels
• Cornea (the clear dome at the front of the eye)
• Gums
• Scalp

Collagen may also play a role in wound healing and bone repair.

As collagen production declines with age, some people take hydrolyzed collagen (HC) supplements (made from extractions from different animal sources, including cows, pigs, and fish) to help restore collagen levels.

The mechanism of action for hydrolyzed collagen relates to the process of hydrolysis. Since HC, also known as collagen peptides or hydrolysate, has been broken down into smaller pieces, it is more easily absorbed into the bloodstream and readily used by body tissues.

Benefits to Skin Health

Collagen makes up around 70% to 80% of skin tissue. Thus, it is key to maintaining the key functions of the skin, including:

• Protecting the body from external damage
• Regulating temperature
• Storing fat for energy
• Aiding sensation
• Connecting internal organs

As we age, collagen in the skin’s inner layer is depleted, leading to dryness, loss of elasticity, and lines and wrinkles.

HC increases the production of collagen, elastin, and hyaluronic acid in the skin, and studies have shown that oral HC supplements can provide the following benefits:

Evidence shows that HC should be taken for at least eight weeks to combat aging skin, and marine (fish-based) products are the most effective for healthy skin.

However, these findings may not apply to everyone. In particular in a meta-analysis of 19 studies that supported the benefits of HC, 95% of the participants were female. It’s not clear if HC would provide the same results for males.

Joint and Bone Health

HC can enter joint tissues and help repair damaged cartilage.

For people with osteoarthritis (OA), a disease marked by the wear and tear of joints that comes with aging, HC may improve joint pain and function. One study, for instance, showed that taking 5 or 10 g of pig-sourced HC daily for six months improved joint pain. More research is needed, though, to determine an optimal dose and duration of HC supplementation for OA.

More studies are also needed to understand how HC can support joint health in the general population. Research has not shown a clear benefit of HC on the joints of people without OA. For instance, daily HC supplements did not help people who had knee pain and mobility issues that were not due to osteoarthritis.

Wound Treatment

HC is known to have antimicrobial and antioxidant effects, and its powder form is marketed as a wound dressing.

Research has shown that HC powder used in wound care dressings helps to close wounds more effectively and supports skin repair.

Evidence of the advantages of oral HC supplements is more limited. However, there is evidence that they may help with healing as well. In a study of 31 burn patients, taking HC supplements seemed to improve how well burns healed and reduced the amount of time patients had to spend in the hospital. Further research is needed to better understand HC’s benefits on skin wounds, though.

Body Composition

Human studies about the effects of collagen peptides on body fat reduction are very limited. HC may offer modest improvements in body composition, but more research is needed.

Taking HC supplements in addition to resistance training (weight lifting) can increase fat-free mass (also known as lean body mass), according to four clinical trials. The effects of HC on body composition were greater in a study of older males than in younger individuals.

Side Effects and Precautions

In general, hydrolyzed collagen is safe for many people, and there haven’t been any severe side effects reported.

Mild gastrointestinal side effects that HC may cause include:

Those allergic to fish or shellfish should avoid products containing these ingredients, such as marine collagen.

Collagen products contain specific animal by-products and may also not be suitable for people who have the following dietary patterns:

Be sure to check the labels for more information.

There’s not enough safety data to know if HC is safe during pregnancy or nursing, or for children or those with medical conditions.

Dosage

In most cases, collagen supplements are ingested orally, as a tablet, capsule, or powder form.

Doses of HC vary depending on what condition it’s being used for. Some doses used in clinical trials include:

• 5 to 10 g daily for joint pain
• 2.5 to 10 g daily for the skin
• 15 g daily for body composition

It’s important to note that not all collagen supplements are created equally. That is, many over-the-counter HC supplements contain other ingredients, such as hyaluronic acid, vitamins, and minerals, which can complicate determining the dosage of collagen needed to gain a desired effect.

Key Takeaways

• If you have osteoarthritis joint pain or are concerned about signs of aging, discuss taking hydrolyzed collagen with a healthcare provider.
• Avoid marine-sourced supplements if you’re allergic to seafood, and watch for other ingredients that violate dietary restrictions.