Collagen Overview

Collagen is a naturally occurring protein that makes up about 30% of the total proteins in your body. It provides structure, support, and strength to skin, muscles, tendons, and other connective tissues.

As you age, collagen production declines, which can lead to aging skin and stiff joints. Taking collagen supplements may be helpful.

While research is still relatively new, evidence suggests that taking collagen may help improve skin elasticity, reduce joint pain, and support connective tissue health.

Recommended Daily Intake of Collagen

Studies show that taking hydrolyzed collagen doses ranging from 2.5–15 grams for up to 12 weeks may be safe and beneficial. Hydrolyzed collagen, also called collagen peptides, is a form of collagen broken down into smaller amino acid chains for better absorption.

The ideal dose of collagen depends on your specific health goals. Lower doses may help support skin health, while 5–10 grams may be better for bone and joint health. Higher doses of 15 grams may help increase muscle mass and strength. More research is needed to determine the best dose for different needs.

Undenatured type II collagen, usually sourced from chicken breast cartilage, hasn't been broken down or exposed to heat. This form is believed to provide joint health benefits at doses of up to 40 milligrams.

Types of Collagen and Their Functions

Over 28 types of collagen exist, but there are six main types:

Type I: Makes up 90% of the human body’s collagen, forming the connective tissues of skin, tendons, bones, and ligaments. You can get type I collagen from whole fish (with skin and scales), beef bone broth, and tough cuts of beef like pot roast and short ribs.

Type II: Found mainly in cartilage and supports joint health. Chicken with skin, like wings and thighs, can be a source.

Type III: Found in the skin, muscles, intestines, and blood vessels. Commonly sourced from cow skin, bones, and tendons.

Type IV: Found in the layers of skin and tissues supporting organs like the lungs and kidneys. Not commonly included in supplements.

Type V: Found in the skin, hair, eyes, and placenta. Eggshell membranes are a good dietary source.

Type X: Supports bone and joint cartilage. Typically sourced from eggshell membranes in supplements.

Why People Take Collagen Supplements

Your body naturally produces collagen when dietary proteins are broken down into amino acids. But after age 25–30, this production declines. By age 40, collagen production drops about 1% per year. By age 80, your collagen levels are significantly reduced.

Lifestyle factors like smoking, alcohol consumption, lack of exercise, sun exposure, menopause, and autoimmune arthritis can also accelerate collagen loss.

Because foods rich in collagen like bone broth and fish skin are not widely consumed, supplements can help support:

Bone health: May help prevent age-related bone density loss. One study showed that 5 grams of collagen peptides daily improved bone mineral density in postmenopausal women.
Skin health: Collagen may improve skin hydration and elasticity, and reduce wrinkling and roughness. It also supports wound healing.
Joint health: Supplemented collagen may accumulate in cartilage, reduce pain, and improve joint function in osteoarthritis.
Muscle growth and recovery: Collagen contains glycine, which helps produce creatine—a compound that boosts exercise performance and muscle strength.

If you consume enough protein and key nutrients (like vitamin C, zinc, and copper), supplements may not be necessary.

Types of Collagen Supplements and How To Choose

Collagen supplements are available in pills, capsules, and powders, and are sourced from cows, chickens, fish, or eggshell membranes.

Most are hydrolyzed (collagen peptides), making them easier to absorb. An exception is undenatured type II collagen, which remains intact and may help joint health by interacting with the immune system during digestion.

Choose a supplement that matches your health goals: