What are the benefits of collagen? Our expert looked at 5
Written byPatille Joy Madaghjian
Reviewed byHeeral Tomlinson
Could focusing on the beauty side of collagen mean missing the bigger picture? Our expert dives into five benefits of collagen that more than just beauty
Collagen has become the poster child of the beauty world. But, in reality, collagen is the body’s most abundant protein, quietly working behind the scenes to help keep everything from your joints and bones to your muscles and skin strong, supported and resilient.
From powders in your morning coffee to fortified snacks and skincare shelves packed with ‘collagen-boosting’ claims, this once-overlooked protein is now everywhere. We got registered nutritionist, Patille Joy Madaghjian, to do a deep dive into five potential benefits of collagen.
What is collagen and why is it important in the body?
Let’s get to the body basics…
“Collagen makes up about one-third of total protein and is the most prevalent form of structural protein in the human body” says Patille.1 “It’s found throughout our body – in skin, tendons, ligaments, bones, cartilage and connective tissue.” Put simply, collagen helps give tissues their strength, structure and ability to repair and renew.2
There are more than 28 different types of collagens each with a slightly different role. The most common types – collagen I, II, III, IV and V – are found in different tissues, where they help support everything from skin firmness to joint structure.
- Type I: is the most common type of protein and makes up 90% of the human body. This type of collagen is found in our skin, bones, tendons and ligaments4
- Type II: you’ll find this in the cartilage between your joints as well as the eyes
- Type III: is found in the skin, blood vessels and the intestines
- Type IV: is found in basement membranes in the skin, lungs, gastrointestinal tract and kidneys
- Type V: is found in bones, the eyes and placenta tissue during pregnancy5
But here’s the catch: as we age, collagen production naturally declines, which can influence the structure and function of tissues throughout the body.
What are the benefits of collagen?
Different sources of collagen provide different types, which may offer a range of health-related benefits.
- Collagen and joints
Research suggests that both chicken and bovine collagen may help support our joints.
“Human studies, including randomised controlled trials and systematic reviews, indicate that specific collagen peptides from bovine sources may support tendon structure and adaptation when combined with resistance training,” says Patille. For example, a daily intake of around 5g of specific collagen peptides for 12 weeks, alongside exercise, has been associated with improvements in patellar tendon morphology (the strong band that connects your kneecap to your shin bone called the tibia).6
“Chicken collagen, particularly type II collagen, has also been studied,” states Patille. “Evidence in healthy adults suggest that a daily intake of 40mg may support joint function when taken consistently.”7-9 In one study, participants experienced improvements in knee joint flexibility after 24 weeks, with benefits emerging from eight weeks.7 Additional studies have reported reduced knee discomfort during everyday activities such as walking, climbing stairs and exercise.8.9 - Collagen and bones
Some evidence suggests that collagen peptides may support bone mineral density in certain populations, particularly postmenopausal women, when taken consistently over several months.10 However, more research is needed in this area. - Collagen and exercise
Bovine collagen has also been studied alongside physical training. Some research suggests it may support improvements in muscle strength, such as hand grip strength, when combined with resistance training.2,11 There’s also emerging evidence that collagen supplementation may support recovery, including improvements in countermovement jump (CMJ) performance.12
However, collagen shouldn’t replace high-quality protein sources such as whey protein. Instead, it may be used to complement training. - Collagen, weight management and body composition
Collagen is sometimes discussed in relation to body composition, although context is important. Some studies suggest that around 15g of bovine collagen per day may support increases in fat-free mass and favourable changes in body composition when combined with resistance training.2,11,13 On their own, they’re not weight-loss products.
Marine collagen has also been explored. One study reported reductions in fat mass in overweight adults taking 2g of marine collagen peptides over 12 weeks,14 although more research is needed in this area. - Collagen and the skin
“Bovine and marine have both been studied for their potential effects on the skin,” mentions Patille. Some human studies suggest that a daily intake of 2.5g of specific bovine collagen peptides for six to eight weeks may support skin hydration and eye wrinkle volume.15,16 But the real spotlight is around marine collagen.
There’s a growing body of research on marine collagen. Clinical trials and systematic reviews suggest that taking 3g of marine collagen peptides daily for eight to 12 weeks may support skin hydration and elasticity.17-24 “These effects have been most consistently observed with low-molecular-weight type I fish collagen peptides, particularly in studies involving healthy adult women,” says Patille.
It’s also important to maintain adequate intake of nutrients such as vitamin C, zinc and copper. Vitamin C contributes to normal collagen formation for healthy skin, while zinc and copper support the maintenance of normal skin and skin pigmentation.25
What are the best sources of collagen?
There are many sources of animal collagen, from bovine and porcine to chicken and marine. Collagen is built from three key amino acids – glycine, proline and hydroxyproline – which give it its signature triple-helix structure.1 But not all collagen supplements are created in the same way. Different manufacturing processes produce different types of collagen, each with its own structure and potential benefits.
The most common forms you’ll see are hydrolysed collagen peptides and undenatured collagen.3 Hydrolysed collagen has been broken down into smaller pieces, making it easier for the body to digest and absorb.1,3 Undenatured collagen, on the other hand, remains in its original, intact form, preserving its natural structure.1
Benefits of collagen FAQs
Neither are necessarily better – just different. Chicken collagen supplements typically contain undenatured type II collagen (i.e. maintaining its intact structure), whereas bovine collagen mainly provides type I and type III collagen, usually in the form of hydrolysed collagen peptides.1,3 These forms are used at different doses and may work through different mechanisms in the body.
No. Collagen works best as potential support, particularly when combined with resistance training, movement, balanced nutrition and enough sleep.
Collagen synthesis in the body relies on vitamin C, so collagen is often paired with vitamin C in supplements or taken alongside vitamin C–rich foods.
How long it takes to see results from collagen supplements can vary depending on the form of collagen used and the health goal. For example, studies on marine collagen peptides for skin often report improvements after around eight to 12 weeks,17-24 while research on joints may take supplementation periods of 12–24 weeks.6-9
There’s no strong scientific evidence that collagen powder, capsules, or liquid forms provide different health benefits. The main differences relate to dose, convenience, and consistency, rather than form.
The final say
Collagen might be trending, but it’s no passing fad. As the most abundant protein in the body, it’s the quiet multitasker keeping your joints moving, skin firm and bones strong – day in, day out. The catch? Our natural collagen levels start to dip as we age. That’s where diet and supplements may into the conversation, with more people looking for simple ways to give their bodies a little extra support.
Keen to learn more about collagen? There’s growing talk of collagen as the new protein powder – here’s what one of our senior nutritionists thinks.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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2. Bischof K, Moitzi AM, Stafilidis S, König D. Impact of Collagen Peptide Supplementation in Combination with Long-Term Physical Training on Strength, Musculotendinous Remodeling, Functional Recovery, and Body Composition in Healthy Adults: A Systematic Review with Meta-analysis. Sports Med. 2024;54(11):2865-88.
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7. Schön C, Knaub K, Alt W, Durkee S, Saiyed Z, Juturu V. UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study. J Integr Complement Med. 2022;28(6):540-8.
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10. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018;10(1).
11. Jendricke P, Centner C, Zdzieblik D, Gollhofer A, König D. Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial. Nutrients. 2019;11(4).
12. Clifford T, Ventress M, Allerton DM, Stansfield S, Tang JCY, Fraser WD, et al. The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial. Amino Acids. 2019;51(4):691-704.
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14. Tak YJ, Kim YJ, Lee JG, Yi YH, Cho YH, Kang GH, et al. Effect of Oral Ingestion of Low-Molecular Collagen Peptides Derived from Skate (Raja Kenojei) Skin on Body Fat in Overweight Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. Mar Drugs. 2019;17(3).
15. Proksch E, Zdzieblik D, Oesser S. The Oral Intake of Specific Bovine-Derived Bioactive Collagen Peptides Has a Stimulatory Effect on Dermal Matrix Synthesis and Improves Various Clinical Skin Parameters. Cosmetics. 2025;12(2):79.
16. Carrillo-Norte JA, García-Mir B, Quintana L, Buracchio B, Guerrero-Bonmatty R. Anti-Aging Effects of Low-Molecular-Weight Collagen Peptide Supplementation on Facial Wrinkles and Skin Hydration: Outcomes from a Six-Week Randomized, Double-Blind, Placebo-Controlled Trial. Cosmetics. 2024;11(4):137.
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19. Koizumi S, Inoue N, Shimizu M, Kwon C-j, Kim H-y, Park KS. Effects of Dietary Supplementation with Fish Scales-Derived Collagen Peptides on Skin Parameters and Condition: A Randomized, Placebo-Controlled, Double-Blind Study. International Journal of Peptide Research and Therapeutics. 2018;24(3):397-402.
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