Collagen That Is Easier to Absorb
Hydrolyzed collagen (HC) is marketed as an anti-aging supplement. It is said to reduce wrinkles, alleviate joint pain, improve bone health, promote weight loss, and more. Collagen Fish Collagen Peptides
Collagen contains amino acids, the building blocks of protein. The hydrolyzed form of collagen, also known as collagen peptides or collagen hydrolysate , is easily absorbed into the bloodstream.
This article discusses hydrolyzed collagen, its benefits, and potential side effects. It also explains what to look for when buying hydrolyzed collagen and how to take it.
A key protein produced in the body, collagen is found primarily in the skin, bones, cartilage, tendons, and teeth. It plays a critical role in the structure and function of the body's cells and tissues, such as blood vessels, cornea, gums, and scalp. And it promotes wound healing and bone repair.
With age, collagen production declines. Some people take hydrolyzed collagen supplements in an effort to help restore collagen that has been depleted.
Collagen loss begins around age 18. After age 40, about 1% of the collagen in the body is lost each year. Collagen production may be reduced by up to 75% by age 80.
The collagen found in supplements can be extracted from several different animal sources, including cows and pigs.
Recent research has shown good properties of HC found in skin, scales, and bones of fish, jellyfish, and sponges.
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian (RD) or registered dietitian nutritionist (RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
Health benefits of collagen supplements have been reported.
Collagen research has specifically focused on:
There is less research on the effects of collagen on weight loss, nail growth, heart health, and eye health.
Collagen makes up around 70% to 75% of our skin, the largest organ in the body, which protects us from external damage, helps regulate temperature and performs other critical bodily functions. As we age, collagen in the skin’s inner layer can deplete, leading to dryness, loss of elasticity, and lines and wrinkles.
HC increases the production of collagen, elastin, and hyaluronic acid in the skin. Recent studies have shown oral HC supplements to be effective in slowing down signs of skin aging.
A meta-analysis of 19 studies concluded that HC reduces wrinkles and improves skin hydration and elasticity. Of note, 95% of the participants in these clinical trials were female, so effects on males may not necessarily be the same.
Peptides from HC can enter joint tissues and help repair cartilage.
For people with osteoarthritis (OA), HC likely offers at least some improvement in joint pain and function, though more research is needed to determine an optimal dose and how long to supplement with HC. It's been studied in a range of doses, from 720 milligrams (mg) daily for a few weeks, up to 10 grams (g) daily for six months.
Research on the effects of HC on joint pain in people without OA is mixed.
Taking 5 or 10 g of HC from a pig source daily for six months was shown to improve joint pain. On the other hand, taking 10 g a day of HC from a cow source for three months did not improve pain or joint function.
Recent findings show that HC-based supplements could significantly improve wound healing and circulating prealbumin (a protein made in the liver), and clinically reduce time spent in the hospital for burn patients. Low prealbumin found in burn patients at admission is predictive of a longer hospital stay.
In a 2019 pilot clinical trial, 31 adults assigned male at birth with 20% to 30% burns over their total body surface area were randomly assigned to receive either a collagen-based supplement or placebo for four weeks.
Serum prealbumin, rate of wound healing, and length of hospital stay were assessed at baseline, and at the end of weeks two and four. Researchers found that serum prealbumin was significantly higher at week two and week four in the collagen group compared to the control group.
Changes in pre-albumin concentration were also significantly higher in the collagen group at weeks two and four. Hospital stay was clinically, but not statistically, lower in the collagen group compared to the control group.
Another investigation tested the effect of collagen supplementation on the treatment of pressure ulcers (stages II and IV) in 89 long-term care residents. Patients treated with collagen demonstrated statistically significant wound healing, as measured by the pressure ulcer scale for healing (PUSH) compared with a placebo (score of 3.55±4.66 vs 3.22±4.11).
Although there are few studies conducted on humans about the effects of collagen peptides on body fat reduction, early results show promise.
A 2019 Korean study investigated the efficacy and tolerability of skate skin collagen peptides (SCP) on reducing body fat in overweight adults. Ninety healthy volunteers with a mean body mass index (BMI) of 25.6 ± 1.9 kg/m² were assigned to the intervention group, which received 2,000 mg of SCP per day, or to the control group given a placebo for 12 weeks.
Changes in body fat were evaluated using dual-energy X-ray absorptiometry (DEXA scan). At the end of the trial, the percentage of body fat and body fat mass in the intervention group was significantly lower than those of subjects in the control group. SCP was well tolerated, and no notable adverse effect was reported from either group.
A second study also showed positive results. In a cohort of 77 premenopausal individuals assigned female at birth, resistance training, in combination with collagen supplementation, induced a significantly higher increase in fat-free mass and hand-grip strength than resistance training paired with placebo supplementation.
In addition, there was a significantly higher loss in fat mass and a more pronounced increase in leg strength in the treatment group compared to the control group.
HC’s high level of safety makes it appealing as an agent for long-term use. Still, some people may experience side effects, such as mild digestive issues.
In addition, the FDA has issued warning letters to cosmetic companies that make unproven claims about their products or classify them as drugs, not cosmetics. These letters state that the products are being marketed with drug claims, indicating they are intended to treat or prevent disease or change the body’s structure or functions.
These have included claims that certain products increase the production of collagen and elastin, resulting in skin that is more elastic and firmer, with fewer wrinkles.
Consumers should always check with their healthcare provider before starting any supplement regimen.
Those allergic to fish or shellfish should avoid any products containing these ingredients, such as marine collagen. They are also not suitable for vegetarians or vegans since they contain animal by-products.
Keep in mind that collagen supplements have not been tested for safety. This includes specific populations such as pregnant people, nursing parents, children, and those with medical conditions or who are taking medications.
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
In most cases, collagen supplements are ingested orally, as a tablet, capsule, or in powder form. HC is frequently used as an ingredient in food supplements as well, and it can be consumed by eating bone broth or pork skin.
Doses of HC vary depending on what condition it's being used for, typically from 2.5 grams to 30 grams per day. Some doses used in clinical trials include:
Dietary supplements are not regulated like drugs in the United States, meaning the Food and Drug Administration (FDA) does not approve them for safety and effectiveness before products are marketed. When possible, choose a supplement tested by a trusted third party, such as the United States Pharmacopeia (USP), ConsumerLab.com, or NSF.org.
However, even if supplements are third-party tested, they are not necessarily safe for all or effective in general. Therefore, talk to your healthcare provider about any supplements you plan to take and inquire about potential interactions with other supplements or medications.
Collagen is available in a variety of forms, including:
The best form of collagen for you depends on a few factors, like how you plan to take it, your purpose for using collagen, and whether or not you have specific food allergies.
Whereas bovine (cow) collagen usually comes in powdered form, marine collagen tends to come in liquid, powdered, or capsule form. For this reason, certain powdered collagens may be better for people with marine allergies, although it's still important to check the product's packaging to make sure it does not contain marine ingredients at all.
Some forms of collagen are more potent than others as well. For example, most collagen powders deliver more peptides per serving than liquid forms. However, liquid collagen may be more beneficial for skin and hair health.
It’s important to note that not all collagen supplements are created equal. That is, many over-the-counter HC supplements contain other ingredients, such as hyaluronic acid, vitamins, and minerals, which can complicate figuring out the correct dosage for a specific condition.
Hydrolyzed collagen supplements are believed to have a variety of health benefits for your skin, hair, joints, bones, and more. You can find collagen over the counter in several forms, with the most popular being powdered, liquid, and capsule forms. Like other supplements, collagen supplements are not tested for safety. Consult with a healthcare provider before starting a new collagen supplement routine, especially if you are pregnant, nursing, have a medical condition, or are taking medications.
Possibly. Collagen contains the amino acids proline, glycine, and hydroxyproline. These amino acids are the building blocks of keratin, the protein that makes up the hair. However, research on the link between collagen supplements and hair growth is lacking.
None. "Hydrolyzed collagen" is another term for collagen peptides and collagen hydrolysate.
Hydrolyzed collagen supplements can be made from the bones, tendons, and skin of cattle, chicken, or fish. Some products specify where the collagen comes from:
No, there is no such thing as vegan-friendly collagen. Products labeled as "vegan collagen" do not actually contain collagen.
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By Martta Kelly Martta Kelly has been writing about a variety of health and wellness topics for more than a decade.
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