Collagen’s role in the body is both simple and complex (at the cellular level): It helps make up the structure of our skin, bone, cartilage, and muscle, with the purpose of helping tissues be more elastic and withstand stretching (So, for example, it keeps skin looking young and supple).* However, we must note that collagen is not a complete protein—meaning it’s low in or does not contain all 9 of the essential amino acids (which are phenylalanine, valine, tryptophan, threonine, isoleucine, methionine, histidine, leucine, and lysine) that the body can’t produce itself. However, it typically contains some amount of all of these except tryptophan And collagen can absolutely still help individuals meet their daily protein intake5.* The research 6shows that these collagen peptides are able to support skin elasticity and dermal collagen density6.* How? Well hydrolyzed collagen peptides have been shown to help promote the body’s natural production of collagen8 and other molecules that make up the skin, like elastin and fibrillin.* Now, for so long much of the rhetoric around ingesting collagen was about how the molecule was too large to be easily absorbed. This is why the misconception that the skin benefits of collagen supplements are all hype abounds. But research has shown that hydrolyzed collagen peptides are absorbed more easily9 by your bloodstream and body than normal sized collagen molecules.* “Hydrolyzed collagen is predigested so it does not go through that first-pass digestion in the GI tract,” says board-certified dermatologist Joshua Zeichner, M.D. “The collagen fragments can be absorbed as-is and circulate throughout the body to exert their effects.”* Additionally, research has found that one of the main amino acids in collagen, L-glutamate, supports the intestine by neutralizing oxidative stress16 and acts as a major fuel source17 for the cells in the intestine.* The cells of our gut lining also use proline and glycine for energy, and these are two additional amino acids found in collagen.* As for bone health, it’s a more time-intensive benefit to track—simply given how long the bone turnover timeline is—however, this clinical trial found that postmenopausal women had enhanced bone density19 at 12 months after consuming collagen peptides daily for a year.* The two most common types of actual collagen on the market are bovine and marine. For the most health benefits, look for a grass-fed bovine collagen supplement, which contains collagen types I and III21, the types of collagen that are widespread in the human collagen network and, thus, vital in promoting overall health.* If that’s not an option for your dietary approach, marine collagen is ideal for a pescatrian diet. Always seek out a bovine collagen supplement from an established company that sources their product from humanely raised, grass-fed and pasture-raised cows. And as with any supplement, only use those that have been tested for safety and quality. We’d be remiss to not mention their antioxidant properties as well. Sun exposure, aging, and other sources of oxidative stress increase the need for antioxidants. Vitamins C and E are well-known antioxidant nutrients that scavenge free radicals and combat oxidative stress to help maintain healthy skin and gut health, while promoting overall healthy aging.* Biotin is thought to support healthy hair growth because it is involved in the production of keratin, the main component of hair.* In one small study, women reported hair growth when supplementing with biotin as compared to those given a placebo.* In the body, they are multitaskers, supporting detoxification, combating oxidative stress, and helping protect the skin from photoaging and supporting a healthy gut.* Turmeric is a botanical root loaded with curcuminoids, including the famous one, curcumin. And SGS is a phytochemical found in cruciferous vegetables like broccoli.* If you are looking for other benefits besides collagen-related ones, you can consider options with a lower range. Just be sure that the supplement of choice is buffered with other ingredients—otherwise, the option may be simply fluff. For example, some beauty supplements only have 13 grams of collagen; it’s not ideal, but fine if the other bioactives contribute to healthy aging.* So having said that, here’s a mini overview of the amount of time clinical research suggests it takes to see benefits.* If you want more information—complete with research studies and expert advice—read our guide on collagen results. But in general: For healthy adults, the recommendation for overall protein needs is about 1 gram of protein per kilogram of body weight per day. If you’re physically active, your needs may be higher. Collagen is a protein made of peptides, but you’ll recall that we shared, it’s not a complete protein—it doesn’t have all nine of the essential amino acids (it’s missing tryptophan and is on the lower side on a few others)—but can certainly still contribute to your overall protein goals on a daily basis.* For a collagen supplement, we recommend looking in the 10- to 20-gram range. If you want to get more specific, it’s helpful to look at your intended need for the supplement. Here, a breakdown based on outcome. “Collagen is a huge molecule that sits on the surface of the skin and cannot be absorbed into the dermis,” board-certified dermatologist Dendy Engelman, M.D., says. “When applied topically, it is not possible for collagen to penetrate, which is why we use other actives to stimulate collagen production.” She confirms that any topical product that claims benefits is simply a marketing tactic. Oral forms, by contrast, are broken down and designed to be absorbed through the intestine into the bloodstream, and then onto cells and tissues throughout the body. From there it can increase the body’s natural collagen production, so it can fortify and build collagen at the dermal layer. Plus, oral supplementation helps to deliver specific amino acids, which are considered the critical building blocks, the architectural scaffolding, of collagen synthesis. This can only be achieved through oral supplementation.*
