Collagen: benefits, dosage, contraindications
Other name(s)
Collagen peptide
Scientific name(s)
Collagen hydrolysate
Family or group:
Amino acids
Indications
Scoring methodology
EFSA approval.
Wrinkles ✪✪✪✪✪
Oral intake of collagen hydrolysate improves skin hydration, elasticity, and wrinkle measurements in older adults, according to a meta-analysis of clinical research. The doses used range from 4 to 10 g per day, over a period of 8 to 12 weeks. Other clinical studies conducted in middle-aged adults with crow's feet 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 skin elasticity compared with placebo. Products with a high dipeptide ratio appear to have greater effects. Collagen has been combined with other active ingredients in studies evaluating the anti-aging effects of collagen hydrolysate on the skin. For example, 4 g of collagen peptides was combined with 50 mg of coenzyme Q10, vitamin C, vitamin A, and biotin for 12 weeks, or 9 g of collagen peptides in combination 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 to the periorbital area twice daily for 8 weeks was associated with increased skin hydration and elasticity and with reduced water loss, skin roughness, and wrinkles compared with 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 Well-being
Effects of a Combination of Water-Soluble Coenzyme Q10 and Collagen on Skin Parameters and Condition: Results of a Randomized, 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 Antiaging 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-blind, 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 Enhances Facial Skin Moisture and Elasticity and Reduces Facial Aging Signs in a Randomized, Double-Blind, Placebo-Controlled Clinical Study
Four-week 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
Osteoarthritis ✪✪✪✪✪
Oral intake of collagen peptides may improve pain in patients with knee osteoarthritis; however, the improvement appears modest and it would take about 3 to 5 months to observe beneficial effects. Doses used range from 5 to 10 g. The greatest benefit on joint function was observed in patients who had severe symptoms at baseline. The majority of products used are formulated from animal collagen (porcine, bovine...). Clinical research conducted on patients with osteoarthritis of the knee, hip, or hand often uses combinations of active ingredients. For example, taking a combination containing type II chicken collagen peptides, hyaluronic acid, and chondroitin sulfate at a dose of 1 g twice daily for 10 weeks reduces pain and the need for analgesics and increases physical activity compared with placebo. However, some conflicting research exists. A multicenter clinical study on patients with knee osteoarthritis shows that taking collagen peptides at 10 g per day for 6 months does not relieve pain and does not improve joint function compared with placebo.
Posologie
Orally
5 - 10 g
5 - months
Synergies
Efficacy and Tolerance of Enzymatic Hydrolyzed Collagen (EHC) vs. Glucosamine Sulfate (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, Randomized, 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
Joint pain ✪✪✪✪✪
Most studies conducted in young adults who participate in sports show that collagen taken in peptide form can reduce muscle soreness and activity-related muscle pain. Dosages range from 5 to 15 g for at least 1 month.rnrnHowever, the effects of collagen peptides on joint pain in older subjects are less clear. Improvements in joint stiffness and discomfort have been noted, but with respect to pain, collagen-based products seem to work better in combination with other active ingredients.rnrnA clinical study conducted in patients aged 51 to 70 years shows that taking, for 90 days, a product containing type I hydrolyzed fish collagen (4 g) with a molecular weight of 0.3–8 kDa, hyaluronic acid, glucosamine hydrochloride, L-carnitine, maca extracts, chondroitin sulfate, vitamins (vitamin C, vitamin B3, vitamin B6, biotin, vitamin D and vitamin B12) and minerals (zinc and copper) reduces joint pain compared with baseline values, with the improvement being more significant for the supplemented group than for the placebo group.rnrnCollagen may also benefit patients suffering from Achilles tendinopathy according to a small study.rnrn
Posologie
Oral administration
2.5 - 15 g
1 - month
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
Skin health ✪✪✪✪✪
A significant improvement in skin texture and properties can be achieved in subjects who consumed dietary supplements based on hydrolyzed collagen combined with antioxidants. The improvement affects several aspects of skin health, such as elasticity, hydration, and wrinkles. Vitamin C is a natural antioxidant that stimulates collagen production in the skin and acts as a cofactor in the hydroxylation of lysine and proline, which are two main amino acids that form collagen fibers. Vitamin C has also been shown to have a photoprotective effect; its consumption is correlated with a reduction in cutaneous elastosis, possibly due to the direct effect of this antioxidant on elastin biosynthesis. Clinical studies conducted in middle-aged adults with dry skin show that taking products based on low-molecular-weight fish collagen peptides at doses starting from 1650 mg per day for 12 weeks improves skin hydration, elasticity, and desquamation of the skin compared with a placebo.
Posologie
Oral administration
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
Skin healing ✪✪✪✪✪
Several clinical studies show that collagen helps repair the skin more quickly after injuries or burns. A small clinical study in healthy volunteers with injuries following laser treatment shows that daily intake of 3 g of collagen peptides for 4 weeks appears to improve erythema, skin hydration, and elasticity compared with placebo. A small clinical trial shows that taking a supplement containing collagen peptides at 36 g per day for 4 weeks in patients with burns covering 20 to 30% of body surface area improves wound healing compared with taking a soy protein–based supplement. Healing was complete in 50% and 100% of patients who took collagen for 2 and 4 weeks, respectively, versus 7% and 40% of those who took the soy-based product. A small clinical study of hospitalized adults with second- or third-degree burns covering 20 to 45% of body surface area shows that consuming a beverage containing collagen peptides at 40 g per day for 4 weeks shortens healing time but does not reduce wound infections compared with placebo. These studies, although very promising, are limited by their size or the absence 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, mainly the joints and particularly collagen, causing inflammation, pain, swelling and, eventually, joint destruction.rnrnThere is a hypothesis that suppressing the immune response against collagen could be a therapeutic approach to rheumatoid arthritis. Exposing the gut immune system to collagen is one way to suppress the immune response against collagen in the joints.rnrnA trial tested this hypothesis against Methotrexate (a drug in the antimetabolite class, used in the treatment of certain cancers and in autoimmune diseases).rnrnThe 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.rnrnPatients received either 0.1 mg of type II collagen per day, or 10 mg of Methotrexate once weekly for 24 weeks. The study found significant improvements in both groups in terms of pain, morning stiffness, tender and swollen joint counts, and health assessment questionnaire scores. Low-dose collagen is effective in the treatment of rheumatoid arthritis, although its efficacy does not exceed that of Methotrexate.rnrn
Posologie
Oral administration
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 the form of peptides, has been studied in various small clinical trials to assess its impact on physical performance. rnrnThe studies examined men and women, athletes and non-athletes, taking 7.5 to 30 g of collagen peptides per day for up to 15 weeks, sometimes with vitamin C. rnrn- Leg strength: in most cases, taking collagen peptides did not improve leg strength (such as squat strength or knee extension) compared with a placebo.rnrn- Grip strength: a specific study in untrained men and women showed an improvement in hand grip strength after taking collagen peptides in combination with training.rnrn- Lean mass: in untrained men, taking collagen increased fat-free mass by 3 kg, compared with 2 kg with training and a placebo.rnrn- Effect on running: in active female runners, taking collagen increased running distance by 1,034 meters, compared with an increase of 703 meters with a placebo. However, there was no effect on speed.rnrn- 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.rnrnrnrnAn analysis suggests that the effects of collagen could be similar to those of whey proteins.rnrn
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 amino acids important in cartilage. In vitro studies suggest that a possible mechanism of action of collagen hydrolysate is that it increases the synthesis of proteoglycans and type II collagen. Oral administration of radiolabeled collagen hydrolysate to mice showed high intestinal absorption and increased accumulation of radiolabeled collagen in cartilage compared with similarly labeled proline. In addition, collagen may improve the metabolism of musculoskeletal connective tissue in response to resistance training and enhance resistance to intense exercise. However, in humans, the evidence is mixed. In young active women, collagen peptides may increase levels of lean mass. However, after menopause, taking collagen peptides does not appear to improve skeletal muscle protein synthesis.
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 (hydroxyprolyl-glycine), can significantly improve the condition of facial skin. This improvement concerns hydration, elasticity, reduction of wrinkles, and skin roughness. Pro-Hyp is recognized as a digestible and effective peptide. Double-blind, placebo-controlled studies involving hundreds of participants have shown that those taking this supplement experienced a notable increase in skin elasticity and hydration, as well as an improvement in skin texture, compared with 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 skin's elastic structure. Furthermore, collagen peptides can be converted 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 in 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(®), a novel hydrolyzed chicken sternal cartilage extract; enhanced blood microcirculation and reduced facial aging signs
Bone density
Using collagen peptides to prevent bone loss is a recent area of interest. In men, collagen peptides have been shown to promote collagen synthesis, which is an essential component of bone health. Furthermore, the combination of collagen peptides with calcium and vitamin D after menopause shows a significant decrease in bone turnover markers compared with calcium and vitamin D alone, indicating a positive impact on bone health. Indeed, an increase in these markers may indicate an acceleration of bone loss. In contrast, taking collagen peptides without calcium and vitamin D supplements does not appear to have a significant impact on bone remodeling. These results indicate that collagen peptides may be beneficial for bone health, and that their effectiveness may be improved 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
Safe dosage
Adults (18 years and older): 1.5 g - 10 g
Collagen peptides of up to 40 g per day have been used safely for several months in clinical research.rnrnRefer to the manufacturer's recommendations according to the indication and formulations.rnrn
Precautions
Pregnant women: avoid
Due to lack of information: avoid use in pregnant and breastfeeding women.rnrn
Breastfeeding women: avoid
Due to lack of information: avoid use in pregnant and breastfeeding women.rnrn
