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    Home / Blog / Does Collagen Supplementation Make Sense? What the Research Says (Briefly and Realistically)

    Does Collagen Supplementation Make Sense? What the Research Says (Briefly and Realistically)

    The short answer? For some people, yes — but don’t expect instant miracles. The most thoroughly researched benefits relate to skin (hydration and elasticity) and knee pain in osteoarthritis (OA) — usually as mild relief. Overall, the effect tends to be small to moderate and depends on consistency and duration of use (often 8–12+ weeks). Outcomes are also influenced by study quality and funding.

     

    Three people using collagen supplements: a young woman holding a liquid collagen drink, a man in a gym with a collagen powder container, and an older woman preparing Planet Paleo collagen in a glass. 

    Article contents

     

    Skin: hydration and elasticity improve – but keep expectations realistic

    Below is an overview of studies examining the effect of collagen on skin.

    • Meta-analysis of RCTs (randomised controlled trials) in the journal Nutrients (2023) found improved hydration (effect size SMD ≈ 0.63) and elasticity (effect size SMD ≈ 0.72). Better results tend to appear with supplementation lasting >8 weeks.1
    • Meta-analysis in The American Journal of Medicine (2025) confirms improvements in hydration, elasticity and wrinkles, and explicitly analyses the impact of funding and study quality (useful for critical reading).2
    • Doses and duration in RCTs most commonly fall around 1–10 g/day, typically for 4–12 weeks. Effects most often show up after 8–12 weeks. 

    The effects are measurable, but not miraculous; improvements are gradual and depend on consistency and duration of use.

    Joints: mild relief in knee osteoarthritis

    • Meta-analysis of RCTs (2023) showed reduced pain versus placebo (SMD ≈ −0.58; post-hoc analysis −0.63). Serious adverse events were not more frequent than with placebo. However, results are influenced by heterogeneity and a smaller number of studies. 3
    • New RCT (2025) using 3 g/day of low-molecular-weight peptides for 180 days improved WOMAC function (everyday activities) and overall score in OA I–II, with no serious adverse events. No radiographic changes were demonstrated.4 
    • For undenatured type II collagen (UC-II), there are positive but methodologically mixed and often smaller studies. Current reviews describe it as a possible alternative for some patients.5

    Collagen may provide mild to moderate relief in knee osteoarthritis, especially with long-term and consistent use. It is not a treatment for OA, but a supportive supplement that may help some people improve function and reduce pain.

    What happens after ingesting hydrolysed collagen

    After ingesting hydrolysed collagen, di- and tripeptides appear in the blood, for example Pro-Hyp, regardless of the source (porcine/fish/bovine).

    • At a dose of ~10 g of collagen, Pro-Hyp reaches measurable blood concentrations.
    • These peptides also form during normal digestion of collagen from food.
    • Finding peptides in circulation supports biological plausibility, but on its own it does not mean a clinical effect will occur (e.g. on skin or joints).

    Simply put: the body absorbs the peptides, which is a good foundation — but real-world effects must always be confirmed by high-quality clinical studies, not just lab findings.

    Not only amount affects effectiveness and value, but also the type of collagen. You can read more in our article Collagen – why we need it and how to choose the right one

    What you (currently) can’t claim in the EU

    In the EU, an authorised claim exists for vitamin C:

    “Contributes to normal collagen formation…” (relating to skin, cartilage, bones, gums, etc.).

    For “collagen” itself as an ingredient, no health claim is authorised — this can be verified in the EU Register of authorised health claims. 6 

    Practical: dosage and form

    • Form
      • Supplements typically use hydrolysed collagen peptides (most often from fish or bovine sources).
      • UC-II (native type II collagen) is a different category — it has a different mechanism and is used in low doses.1 
    • Dosage in RCTs
      • Skin: ~2.5–10 g/day, for 8–12 weeks;
      • Joints: ~3–10 g/day, for 3–6 months.
      • Consistency matters more than the exact time of day.7
    • Safety
      • Most studies show good tolerability.
      • Side effects are typically similar to placebo (most commonly mild digestive discomfort).
      • Allergens: with marine collagen, take care if you have a fish allergy.
      • Pregnancy/breastfeeding: consult a doctor, as data are limited. 
    • Expectations
      • Effects can be measured with instruments (hydration, elasticity, WOMAC), but visible change may not be dramatic.
      • The idea that “collagen = a miracle” isn’t supported — quality and independence of studies vary.

    When does it make sense to try collagen?

    Skin

    • You want a subtle improvement in hydration and elasticity.
    • You’re willing to take it for >8–12 weeks.
    • But the foundation of skin health is always UV protection, sleep and diet. 

    Joints (OA I–II)

    • You have mild pain → you can try 3–10 g/day of collagen peptides or UC-II for 3–6 months, ideally alongside movement/rehab.
    • Expect mild relief.
    • If there’s no improvement within 3 months, it’s not worth continuing.

     

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    Under EU rules, blogs cannot link directly to web pages that promote a product. You can, of course, find the products on our website Pravé Bio.

    FAQ

    Does it make sense to take collagen if the body produces its own?
    Yes — the body synthesises collagen on its own, but production declines with age. Supplementation may help improve skin hydration and elasticity for some people, or provide mild joint relief — but it’s not a substitute for a healthy lifestyle.
    What’s the difference between hydrolysed collagen and UC-II?
    Hydrolysed collagen = broken-down peptides, taken in gram doses; typically used for skin and joints. UC-II = native type II collagen, taken in a low dose (≈40 mg/day); aimed at joint immunomodulation. These are different mechanisms, so they’re not comparable 1:1.
    How soon will I see results?
    Skin: typically 8–12 weeks. Joints: 3–6 months, according to studies.
    Is fish collagen more effective than bovine or porcine?
    The same types of di-/tripeptides (e.g. Pro-Hyp) appear in the bloodstream, so the source isn’t decisive. Product quality and consistent use matter more. Source (fish, bovine, porcine) affects amino acid profile, but the main difference in outcomes depends on the type and form of collagen, not its origin.
    Can I combine collagen with other supplements?
    Yes. Common combinations: Vitamin C — supports normal collagen formation (the only authorised EU claim). Hyaluronan, glucosamine, chondroitin — often combined, but the strength of evidence varies.

    Sources used

    1. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. 2023. Nutrients. Online. Available here.
    2. Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. 2025. The American Journal of Medicine. Online. Available here.
    3. Analgesic efficacy of collagen peptide in knee osteoarthritis: a meta-analysis of randomized controlled trials. 2023. Journal of Orthopaedic Surgery and Research. Online. Available here.
    4. Efficacy and safety of low-molecular-weight collagen peptides in knee osteoarthritis: a randomized, double-blind, placebo-controlled trial. 2025. Front Nutr. Online. Available here.
    5. Undenatured type II collagen for knee osteoarthritis. 2025. Annals of Medicine. Online. Available here.
    6. Scientific Opinion on the substantiation of health claims related to vitamin
      C and protection of DNA, proteins and lipids from oxidative damage (ID
      129, 138, 143, 148), antioxidant function of lutein (ID 146), maintenance of
      vision (ID 141, 142), collagen formation (ID 130, 131, 136, 137, 149),
      function of the nervous system (ID 133), function of the immune system (ID
      134), function of the immune system during and after extreme physical
      exercise (ID 144), non-haem iron absorption (ID 132, 147), energy-yielding
      metabolism (ID 135), and relief in case of irritation in the upper respiratory
      tract (ID 1714, 1715) pursuant to Article 13(1) of Regulation (EC) No
      1924/20061. 2009. EFSA. Online. Available here.
    7. Effects of collagen-based supplements on skin’s hydration and elasticity: A systematic review and meta-analysis. 2025. Indian Journal of Dermatology. Online. Available here.

     

    Šárka
    Šárka

    She devoted her studies and professional life to the worlds of gastronomy and nutrition. After studying hospitality and human nutrition, she completed her education as a registered nutrition therapist, giving her a well-rounded understanding of how food and health connect.

     

    Today, she puts this knowledge to practical use, especially in caring for her children.

     

    She embraces challenges and opportunities, believes in new beginnings, and values a sustainable lifestyle. Outside her profession, she enjoys gardening, hiking, and above all, spending time with her family — her strongest anchor in life.