Hydrolyzed collagen (HC) is marketed as an "antiaging" supplement and is said to reduce wrinkles, alleviate joint pain, improve bone health, and promote weight loss.
Collagen contains amino acids, the building blocks of protein. The hydrolyzed form of collagen, also known as collagen peptides, or hydrolysate, is easily absorbed into the bloodstream.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietician nutritionist (RD or RDN), or pharmacist.
Understanding Collagen and Hydrolyzed Collagen
A key protein produced in the body, collagen is found primarily in the following:
- Skin
- Bones
- Cartilage
- Tendons
- Teeth
It plays a critical role in the structure and function of the body's cells and tissues, such as the following:
- Blood vessels
- Cornea (clear dome at the front of the eye)
- Gums
- Scalp
It's also said to promote wound healing and bone repair.
With age, collagen production declines. Some people take hydrolyzed collagen supplements 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, pigs, and fish.
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Health Benefits of Hydrolyzed Collagen
The health benefits of collagen supplements have been reported.
Collagen research has specifically focused on:
- Reducing the effects of aging on skin
- Bone and joint health
- Wound healing
- Body composition
There is less research on the effects of collagen on weight loss, nail growth, heart health, and eye health.
Hydrolyzed Colllagen Supplement Facts
- Active Ingredients: Amino acids, peptides
- Alternate Names: Collagen peptides, collagen hydrolysate, glycyrrhizinate dipotassium
- Legal Status: Over-the-counter (OTC) supplement in the United States
- Suggested Dose: 5 to 10 grams (g) daily for joint pain
- Safety Considerations: No safety data for children, people with chronic diseases, or those who are pregnant or nursing
Skin Health
Collagen makes up around 70% to 75% of our skin. The largest organ in the body, the skin does the following:
- Protects from external damage
- Helps regulate temperature
- Performs other critical bodily functions
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. Recent studies have shown that oral HC supplements can combat the signs of aging on the skin.
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 in males may not necessarily be the same.
To combat aging skin, HC should be taken for at least eight weeks. And the source of HC matters, with marine (fish-based) products being the most effective for the skin.
Joint and Bone Health
HC can enter joint tissues and help repair damaged cartilage.
For people with the joint disease osteoarthritis (OA), which is the wear and tear of joints that comes with aging, HC offers at least some improvement in joint pain and function. More research is needed to determine an optimal dose and how long to supplement with HC. It's been studied in daily doses ranging from 720 milligrams (mg) for a few weeks to 10 g for six months.
Research on the effects of HC on the joints of people without OA is mixed.
In one study, taking 5 or 10 g of pig-sourced HC daily for six months improved joint pain. However, taking 10 g of cow-sourced HC daily for three months did not improve pain or joint function.
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Wound Treatment
HC is known to have antimicrobial and antioxidant effects, and its powder form is marketed as a wound dressing.
But so far, there's very little evidence in humans to support this use of HC.
HC-based supplements may improve wound healing and minimize time spent in the hospital for burn patients, according to a small clinical trial. Since there were only 31 people in the study, though, more research is needed to determine HC's effects.
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:
- Nausea
- Gas
- Heartburn
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:
- Vegetarian
- Vegan
- Kosher
- Halal
Be sure to check your 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.
Consumers should always check with their healthcare provider before starting any supplement regimen.
Benefits of Collagen Supplements
Dosage
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 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 equal. That is, many over-the-counterHC 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.
Summary
Hydrolyzed collagen supplements are believed to have various health benefits for your skin, hair, joints, bones, and more. You can find collagen over the counter in several forms, the most popular being powdered, liquid, and capsule forms. As is true with other supplements, collagen is 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.
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Frequently Asked Questions
What is hydrolyzed collagen?
Hydrolyzed collagen is formed when collagen is broken down through chemical reactions. Hydrolyzed collagen supplements are often marketed as "antiaging" products.
Where does hydrolyzed collagen come from?
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, including bovine collage made from cattle, marine collage made from fish, and poultry collagen made from chickens.
Is hydrolyzed collagen good?
Hydrolyzed collagen taken by mouth has been shown to improve skin hydration and elasticity. It can also decrease joint pain and improve function in people with osteoarthritis. More data are needed to determine if it is effective for wound care or body composition.
What is the difference between collagen peptides and hydrolyzed collagen?
None. "Hydrolyzed collagen" is another term for collagen peptides and collagen hydrolysate.
Is hydrolyzed collagen vegan-friendly?
No, there is no such thing as vegan-friendly collagen since it's derived from animal sources. Products labeled as "vegan collagen" do not actually contain collagen.