Collagen: Benefits, Dosage, Contraindications
Other name(s)
Collagen Peptide
Scientific name(s)
Collagen Hydrolysate
Family or group:
Amino Acids
Indications
Rating methodology
EFSA approval.
Wrinkles ✪✪✪✪✪
Oral intake of collagen hydrolysate improves skin hydration, elasticity, and wrinkle measurements in older individuals, according to a meta-analysis of clinical research. Doses used range from 4 to 10 g per day, over a period of 8 to 12 weeks. Other clinical studies conducted on middle-aged adults with crow's feet wrinkles and dry skin show that taking low molecular weight fish collagen peptide products at doses of 2 g or 1.6 g per day for 12 weeks improves eye wrinkles, skin hydration, and elasticity compared to a placebo. Products with a high dipeptide ratio seem to have more effects. Collagen has been associated with other active ingredients in studies evaluating anti-aging effects on the skin with collagen hydrolysate. For example, 4 g of collagen peptides were combined with 50 mg of coenzyme Q10, vitamin C, vitamin A, and biotin for 12 weeks, or 9 g of collagen peptides along with zinc and vitamins A, C, and E were taken for 90 days. Topical application of collagen peptides has also been evaluated. A preliminary study in adults showed that applying a gel containing 1% collagen peptides on the periorbital area twice a day for eight weeks is associated with increased skin hydration and elasticity and reduced water loss, skin roughness, and wrinkles compared to baseline.
Posologie
Topical, Oral
2 - 10 g
12 - weeks
Synergies
Daily Oral Supplementation With Collagen Peptides Combined With Vitamins and Other Bioactive Compounds Improves Skin Elasticity and Has a Beneficial Effect on Joint and General Wellbeing
Effects of a Combination of Water-Soluble CoenzymeQ10 and Collagen on Skin Parameters and Condition:Results of a Randomised, Placebo-Controlled,Double-Blind Study
Collagen Hydrolysate Prepared from Chicken By-Product as a Functional Polymer in Cosmetic Formulation
Topical application and oral supplementation of peptides in the improvement of skin viscoelasticity and density
Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis
Skin Antiageing and Systemic Redox Effects of Supplementation With Marine Collagen Peptides and Plant-Derived Antioxidants: A Single-Blind Case-Control Clinical Study
Oral intake of collagen peptide NS improves hydration, elasticity, desquamation, and wrinkling in human skin: a randomized, double-blinded, placebo-controlled study
Ingestion of BioCell Collagen(®), a Novel Hydrolyzed Chicken Sternal Cartilage Extract; Enhanced Blood Microcirculation and Reduced Facial Aging Signs
Ingestion of Bioactive Collagen Hydrolysates Enhance Facial Skin Moisture and Elasticity and Reduce Facial Ageing Signs in a Randomised Double-Blind Placebo-Controlled Clinical Study
Four-weeks daily intake of oral collagen hydrolysate results in improved skin elasticity, especially in sun-exposed areas: a randomized, double-blind, placebo-controlled trial
Oral Supplementation of Low-Molecular-Weight Collagen Peptides Reduces Skin Wrinkles and Improves Biophysical Properties of Skin: A Randomized, Double-Blinded, Placebo-Controlled Study
A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity
The Effect of Oral Collagen Peptide Supplementation on Skin Moisture and the Dermal Collagen Network: Evidence From an Ex Vivo Model and Randomized, Placebo-Controlled Clinical Trials
Arthrose ✪✪✪✪✪
La prise de peptides de collagène par voie orale pourrait améliorer la douleur chez les patients souffrant d'arthrose du genou ; toutefois, l'amélioration semble modeste et il faudrait environ 3 à 5 mois pour en constater les effets bénéfiques. Les dosages utilisés vont de 5 à 10 g. Le bénéfice le plus important sur la fonction articulaire a été observé chez les patients présentant des symptômes sévères au départ. La majorité des produit utilisés sont formulés à partir de collagène animal (porcin, bovin...). Des recherches cliniques menées sur des patients souffrant d'arthrose du genou, de la hanche ou de la main utilisent des combinaisons d'actifs. Par exemple la prise d'une combinaison contenant des peptides de collagène de poulet de type 2, de l'acide hyaluronique et du sulfate de chondroïtine, à raison de 1g deux fois par jour pendant 10 semaines, réduit la douleur et le besoin d'analgésiques et augmente l'activité physique par rapport à un placebo. Toutefois, certaines recherches contradictoires existent. Une étude clinique multicentrique sur des patients souffrant d'arthrose du genou montre que la prise de peptides de collagène à raison de 10 g par jour pendant 6 mois ne soulage pas la douleur et n'améliore pas la fonction articulaire par rapport à un placebo.
Posologie
Par voie orale
5 - 10 g
5 - mois
Synergies
Efficacy and Tolerance of Enzymatic Hydrolysed Collagen (EHC) vs. Glucosamine Sulphate (GS) in the Treatment of Knee Osteoarthritis (KOA)
Effect of an oral preparation containing hyaluronic acid, chondroitin sulfate, hydrolyzed collagen type II and hydrolyzed keratin on synovial fluid features and clinical indices in knee osteoarthritis. A pilot study
A Double-Blind, Placebo-Controlled, Randomised, Clinical Study on the Effectiveness of Collagen Peptide on Osteoarthritis
Randomized, double-blind, four-arm pilot study on the effects of chicken essence and type II collagen hydrolysate on joint, bone, and muscle functions
Role of Collagen Hydrolysate in Bone and Joint Disease
Nutraceuticals in the Management of Osteoarthritis : A Critical Review
A Randomized Controlled Trial on the Efficacy and Safety of a Food Ingredient, Collagen Hydrolysate, for Improving Joint Comfort
Douleurs articulaires ✪✪✪✪✪
La plupart des études menées auprès de jeunes adultes pratiquant des activités sportives montrent que le collagène pris sous forme de peptides permet de réduire les courbatures et les douleurs musculaires liées à l'activité. Les dosages vont de 5 à 15 g pendant au moins 1 mois. Cependant, les effets des peptides de collagène sur la douleur articulaire chez les sujets âgés sont moins clairs. L'amélioration de la raideur et de l'inconfort articulaire a été notée mais en ce qui concerne la douleur, les produits à base de collagène semblent mieux agir en combinaison avec d'autres actifs. Une recherche clinique menée sur des patients âgés de 51 à 70 ans montre que la prise pendant 90 jours d'un produit contenant du collagène de poisson hydrolysé de type 1 (4 g) de poids moléculaire de 0,3-8 kDa, de l'acide hyaluronique, du chlorhydrate de glucosamine, de la L-carnitine, extraits de maca, du sulfate de chondroïtine, des vitamines (Vitamine C, Vitamine B3 Vitamine B6, Biotine, Vitamine D et Vitamine B12) et des minéraux (Zinc et Cuivre), permet de réduire la douleur articulaire par rapport aux valeurs de référence, l'amélioration étant plus significative pour le groupe supplémenté que le groupe prenant un placebo. Le collagène pourrait bénéficier également aux patients souffrant de tendinopathie d'Achille selon une petite étude.
Posologie
Par voie orale
2.5 - 15 g
1 - mois
Effect of Collagen Hydrolysate in Articular Pain: A 6-month Randomized, Double-Blind, Placebo Controlled Study
Daily Oral Supplementation With Collagen Peptides Combined With Vitamins and Other Bioactive Compounds Improves Skin Elasticity and Has a Beneficial Effect on Joint and General Wellbeing
A Double-Blind, Randomized, Placebo-Controlled Trial to Evaluate the Efficacy of a Hydrolyzed Chicken Collagen Type II Supplement in Alleviating Joint Discomfort
Effects of Collagen Peptides on Recovery Following Eccentric Exercise in Resistance-Trained Males-A Pilot Study
Oral Supplementation of Specific Collagen Peptides Combined with Calf-Strengthening Exercises Enhances Function and Reduces Pain in Achilles Tendinopathy Patients
The Influence of Specific Bioactive Collagen Peptides on Knee Joint Discomfort in Young Physically Active Adults: A Randomized Controlled Trial
Improvement of Activity-Related Knee Joint Discomfort Following Supplementation of Specific Collagen Peptides
Dietary collagen peptides alleviate exercise-induced muscle soreness in healthy middle-aged males: a randomized double-blinded crossover clinical trial
A Randomized Controlled Trial on the Efficacy and Safety of a Food Ingredient, Collagen Hydrolysate, for Improving Joint Comfort
24-Week Study on the Use of Collagen Hydrolysate as a Dietary Supplement in Athletes With Activity-Related Joint Pain
Santé de la peau ✪✪✪✪✪
On peut obtenir une amélioration significative de la texture et des propriétés de la peau chez des sujets ayant consommé des compléments alimentaires à base de collagène hydrolysé combiné à des antioxydants. L'amélioration touche plusieurs aspects de la santé de la peau, tels que l'élasticité, l'hydratation et les rides. La vitamine C est un antioxydant naturel, qui stimule la production de collagène dans la peau et qui agit comme un cofacteur dans l'hydroxylation de la lysine et de la proline, qui sont deux acides aminés principaux formant les fibres de collagène. Il a également été démontré que la vitamine C a un effet photoprotecteur, sa consommation est corrélée à une réduction de l'élastose cutanée, peut-être en raison de l'effet direct de cet antioxydant sur la biosynthèse de l'élastine. Des études cliniques menées chez des adultes d'âge moyen présentant une peau sèche montrent que la prise de produits à base de peptides de collagène de poisson de faible poids moléculaire à des doses à partir de 1650 mg par jour pendant 12 semaines, améliore l'hydratation, l'élasticité et la desquamation de la peau par rapport à un placebo.
Posologie
Par voie orale
1.5 - 10 g
Synergies
Daily Oral Supplementation With Collagen Peptides Combined With Vitamins and Other Bioactive Compounds Improves Skin Elasticity and Has a Beneficial Effect on Joint and General Wellbeing
Skin Antiageing and Systemic Redox Effects of Supplementation With Marine Collagen Peptides and Plant-Derived Antioxidants: A Single-Blind Case-Control Clinical Study
Beneficial effects of food supplements based on hydrolyzed collagen for skin care (Review)
Oral intake of collagen peptide NS improves hydration, elasticity, desquamation, and wrinkling in human skin: a randomized, double-blinded, placebo-controlled study
Ingestion of BioCell Collagen(®), a Novel Hydrolyzed Chicken Sternal Cartilage Extract; Enhanced Blood Microcirculation and Reduced Facial Aging Signs
Oral Collagen Supplementation: A Systematic Review of Dermatological Applications
Oral Supplementation of Low-Molecular-Weight Collagen Peptides Reduces Skin Wrinkles and Improves Biophysical Properties of Skin: A Randomized, Double-Blinded, Placebo-Controlled Study
Effects of Composite Supplement Containing Collagen Peptide and Ornithine on Skin Conditions and Plasma IGF-1 Levels-A Randomized, Double-Blind, Placebo-Controlled Trial
Cicatrisation de la peau ✪✪✪✪✪
Several clinical studies show that collagen helps repair the skin more quickly following injuries or burns. A small clinical study with healthy volunteers with laser-induced wounds indicates that daily intake of 3 g of collagen peptides for 4 weeks appears to improve skin erythema, hydration, and elasticity compared to a placebo. A small clinical trial shows that taking a supplement containing 36 g of collagen peptides per day for 4 weeks in patients with burns covering 20 to 30% of their body surface improves wound healing compared to a soy protein-based supplement. Healing was complete in 50% and 100% of patients who took collagen for 2 and 4 weeks, respectively, compared to 7% and 40% of those who took the soy-based product. A small clinical study conducted with hospitalized adults suffering from second or third-degree burns covering 20 to 45% of their body surface shows that consuming a drink containing 40 g of collagen peptides per day for 4 weeks reduces the healing time but does not limit wound infections compared to a placebo. These studies, although very promising, are limited by their size or lack of a control group.
Posologie
Orally
3 - 40 g
4 - weeks
Effect of High Advanced-Collagen Tripeptide on Wound Healing and Skin Recovery After Fractional Photothermolysis Treatment
Oral Collagen Supplementation: A Systematic Review of Dermatological Applications
Effect of a collagen-enriched beverage with or without omega-3 fatty acids on wound healing, metabolic biomarkers, and adipokines in patients with major burns
Rheumatoid Arthritis ✪✪✪✪✪
In rheumatoid arthritis, the immune system, which normally protects the body, mistakenly attacks healthy tissues, primarily the joints and in particular collagen, causing inflammation, pain, swelling, and potentially joint destruction. There is a hypothesis that suppressing the immune response against collagen might be a therapeutic approach for rheumatoid arthritis. Exposing the gut immune system to collagen is a way to suppress the immune response against collagen in the joints. A trial tested this hypothesis against Methotrexate (a medication from the antimetabolite class, used in cancer treatment and autoimmune diseases). The study is a phase III, multicenter, double-blind, randomized clinical trial comparing the efficacy and safety of chicken type II collagen to Methotrexate in the treatment of rheumatoid arthritis. Patients received either 0.1 mg of type II collagen per day or 10 mg of Methotrexate once a week for 24 weeks. The study revealed significant improvements in both groups in terms of pain, morning stiffness, counts of tender and swollen joints, and health assessment questionnaire scores. Collagen in small amounts is effective in treating rheumatoid arthritis although its efficacy does not exceed that of Methotrexate.
Posologie
Orally
0.1 mg
A multicenter, double-blind, randomized, controlled phase III clinical trial of chicken type II collagen in rheumatoid arthritis
Can collagen type II sustain a methotrexate-induced therapeutic effect in patients with long-standing rheumatoid arthritis? A double-blind, randomized trial
Sports Performance ✪✪✪✪✪
Collagen, taken in peptide form, has been studied in various small clinical studies to evaluate its impact on physical performance. Studies have looked at both male and female, athletic or non-athletic, taking 7.5 to 30 g of collagen peptides per day for up to 15 weeks, sometimes with vitamin C. - Leg strength: in most cases, taking collagen peptides did not improve leg strength (such as squat strength or knee extension) compared to a placebo. - Grip strength: a specific study in untrained women and men showed an improvement in hand grip strength after taking collagen peptides in combination with training. - Lean mass: in untrained men, collagen intake increased lean mass by 3 kg, compared to 2 kg with training and a placebo. - Running effect: in active female runners, collagen intake increased running distance by 1,034 meters, compared to an increase of 703 meters with a placebo. However, there was no effect on speed. - Athletic performance: a study on young male athletes showed improvements in squat and jump performance after taking collagen peptides and vitamin C, but these results were not statistically significant. An analysis suggests that collagen effects might be similar to those of whey proteins.
Posologie
Orally
7.5 - 30 g
Collagen and Vitamin C Supplementation Increases Lower Limb Rate of Force Development
The Influence of Specific Bioactive Collagen Peptides on Body Composition and Muscle Strength in Middle-Aged, Untrained Men: A Randomized Controlled Trial
Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial
Properties
Musculoskeletal Effects
Collagen hydrolysate has an amino acid composition rich in glycine, proline, hydroxylysine, and hydroxyproline, which are important amino acids in cartilage. In vitro studies suggest that a possible mechanism of action of collagen hydrolysate is that it increases the synthesis of proteoglycan and type II collagen. Oral administration of radioactively labeled collagen hydrolysate to mice showed high intestinal absorption and increased accumulation of radioactively labeled collagen in cartilage compared to similarly labeled proline. Furthermore, collagen could improve the metabolism of musculoskeletal connective tissue in response to strength training and improve resistance to intense exercise. However, in humans, the evidence is mixed. In active young women, collagen peptides may increase levels of non-fat mass. However, post-menopause, taking collagen peptides does not seem to improve the synthesis of muscle protein.
Usages associés
Influence of Specific Collagen Peptides and Concurrent Training on Cardiometabolic Parameters and Performance Indices in Women: A Randomized Controlled Trial
Evaluation of the Effects of BioCell Collagen, a Novel Cartilage Extract, on Connective Tissue Support and Functional Recovery From Exercise
Dermatological Effect
Studies have shown that the use of collagen hydrolysate, rich in Pro-Hyp (proline-hydroxyproline) and Hyp-Gly (hydroxypropyl-glycine), can significantly improve the condition of facial skin. This improvement encompasses hydration, elasticity, reduction of wrinkles, and skin roughness. Pro-Hyp is recognized as a digestible and effective peptide. Double-blind placebo-controlled research, involving hundreds of participants, showed that those taking this supplement experienced a notable increase in skin elasticity and hydration, as well as an improvement in texture, compared to the placebo group. These beneficial effects are believed to be due to a reduction in the activity of matrix metalloproteinases (MMPs), enzymes that break down elastin and fibrillin microfibrils, affecting the elastic structure of the skin. Furthermore, collagen peptides can be transformed into various dipeptides. In vitro studies have shown that these dipeptides can stimulate fibroblasts and chondrocytes to produce hyaluronic acid, a key component for retaining water in the skin and synovial fluid.
Usages associés
Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study
Ingestion of BioCell Collagen(e), a novel hydrolyzed chicken sternal cartilage extract; enhanced blood microcirculation and reduced facial aging signs
Bone Density
The use of collagen peptides to prevent bone loss is a recent area of interest. In men, it has been shown that collagen peptides promote collagen synthesis, a reminder that collagen is an essential component for bone health. Moreover, the association of collagen peptides with calcium and vitamin D after menopause shows a significant decrease in bone turnover markers, compared to calcium and vitamin D alone, indicating a positive impact on bone health. Indeed, an increase in these markers may indicate accelerated bone loss. Conversely, the intake of collagen peptides without calcium and vitamin D supplements does not seem to have a significant impact on bone remodeling. These results indicate that collagen peptides can be beneficial for bone health, and their effectiveness may be enhanced when taken in combination with calcium and vitamin D.
Effect of calcium and vitamin D supplementation with and without collagen peptides on bone turnover in postmenopausal women with osteopenia
Effect of dietary supplementation with collagen hydrolysates on bone metabolism of postmenopausal women with low mineral density
Safety dosage
Adult from 18 year(s): 1.5 g - 10 g
Collagen peptides up to 40 g per day have been safely used for several months in clinical research. Depending on the indication and formulations, refer to the manufacturer's recommendations.
Precautions
Pregnant Woman: avoid
Due to lack of information: avoid use in pregnant and breastfeeding women.
Breastfeeding Woman: avoid
Due to lack of information: avoid use in pregnant and breastfeeding women.
