Collagen peptides
Structural protein supplement that modestly improves skin hydration and may ease joint discomfort in adults noticing age-related changes.
Collagen peptides
Structural protein supplement that modestly improves skin hydration and may ease joint discomfort in adults noticing age-related changes.
Worth considering for skin and mild joint support, but expect modest results and give it 8-12 weeks.
Collagen is the main structural protein in skin, cartilage, tendons, and bone. Supplements usually contain hydrolyzed peptides from bovine, marine, or chicken sources; food sources include gelatin, bone broth, fish skin, and slow-cooked connective tissues. Absorbed collagen peptides may signal fibroblasts and cartilage cells to make more extracellular matrix while also supplying glycine, proline, and hydroxyproline. Best-supported benefits are modest improvements in skin hydration, wrinkle appearance, and joint discomfort. Adults noticing skin aging or mild joint stiffness tend to benefit most
Proven Benefits
Protocol
Onset Time
Who Should Consider
Food Sources
- Gelatin powder (~6 g protein per tbsp)
- Bone broth, concentrated (~5-10 g collagen/gelatin per cup)
- Chicken skin/connective tissue (variable, several g per serving)
- Pork rind (~5-8 g collagen-rich protein per 28 g)
- Fish skin (variable, often ~5-10 g per 100 g)
How It Works
Hydrolyzed collagen is digested into small peptides and amino acids, including prolyl-hydroxyproline, that can enter the bloodstream. These peptides appear to stimulate fibroblasts and cartilage cells to increase collagen and other matrix proteins, while also supplying raw material for skin, tendon, cartilage, and bone turnover.