Collagen is the most abundant structural protein in the human body, serving as a key building block for skin, bones, cartilage, tendons, and connective tissues. Available in several forms — including hydrolyzed collagen peptides, undenatured type II collagen, and marine or bovine-sourced varieties — it has been widely studied across multiple areas of health. Research suggests that supplemental collagen peptides may support skin elasticity and hydration, promote joint comfort by helping to maintain cartilage integrity, and contribute to bone mineral density over time. Studies also indicate potential benefits for gut lining support, nail strength, wound healing, and muscle mass preservation, particularly when combined with resistance exercise. While the body naturally produces collagen, production declines with age, which has driven growing interest in dietary supplementation as a complementary approach to supporting structural tissue health.
Compare this supplementResearch suggests that collagen plays a meaningful structural role in bone health, with hydrolyzed collagen supplemen...
View studies →Research suggests that collagen supplementation, particularly in the forms of hydrolyzed collagen peptides and undena...
View studies →Research suggests that oral hydrolyzed collagen supplementation is associated with improvements in skin hydration, el...
View studies →Research suggests that collagen plays a central and well-documented role in the wound healing process, with studies c...
View studies →Research suggests that collagen and collagen-derived peptides may support gut health through several mechanisms, incl...
View studies →Research suggests that collagen plays a structural and regulatory role in the tissues surrounding and supporting skel...
View studies →Research suggests that collagen peptide supplementation may offer modest benefits for nail health, with a 2024 random...
View studies →These are commonly referenced dosage ranges for this supplement. They are not medical recommendations. Always consult a healthcare provider before supplementing.
| Form | Dose range | Frequency | Studied for | Source |
|---|---|---|---|---|
| Capsule | 40 mg | Daily | Joint health, osteoarthritis symptom relief | Based on RCTs using undenatured type II collagen (UC-II) for knee joint comfort |
| Powder | 5–15 g | Daily | Bone health and osteoporosis support | Common in clinical trials combining hydrolyzed collagen with calcium and vitamin D for bone density |
| Powder | 10–15 g | Daily | Joint health, muscle strength, and general connective tissue support | Common in clinical trials on hydrolyzed collagen for joints and body composition |
| Powder | 15–20 g | Daily | Muscle strength and lean mass in older adults | Based on RCTs on collagen peptide supplementation combined with resistance training |
| Powder | 2.5–5 g | Daily | Nail health and brittleness reduction | Based on clinical studies using specific collagen peptides for nail growth and integrity |
| Powder | 2.5–10 g | Daily | Skin health, hydration, and elasticity | Based on RCTs using hydrolyzed collagen peptides for skin aging outcomes |