Get Your Personalized Supplement StackSupplement Stack Quiz

Hydrolysed collagen

Also known as: Hydrolyzed Collagen, Collagen Peptides, Collagen Hydrolysate

Overview

Hydrolyzed collagen is a form of collagen protein that has been broken down into smaller peptides to enhance absorption. Derived from animal sources such as fish, bovine, porcine, and chicken, it is primarily used as a dietary supplement to support skin and joint health. It is characterized by its high bioavailability and rich amino acid profile, particularly glycine, proline, and hydroxyproline, which are essential for collagen synthesis. Research on hydrolyzed collagen is relatively mature, with numerous clinical trials and systematic reviews assessing its efficacy. While generally considered safe, it's important to be aware of potential side effects and contraindications. The quality of available evidence is generally good, though some studies have methodological limitations.

Benefits

Hydrolyzed collagen is primarily known for its benefits in skin health. Meta-analyses have shown significant improvements in skin hydration and elasticity, leading to a reduction in wrinkles. For example, one meta-analysis reported a pooled effect size of 0.63 for hydration and 0.72 for elasticity compared to placebo. These benefits are typically observed within 90 days of supplementation, particularly in women aged 20-70. While some studies suggest potential benefits for joint pain and muscle recovery, a meta-analysis found no significant effect on musculoskeletal performance, indicating mixed evidence in this area. Therefore, the strongest evidence supports its use for improving skin health, with less conclusive evidence for musculoskeletal benefits.

How it works

Hydrolyzed collagen works by stimulating collagen synthesis within the body. Once ingested, the collagen peptides are readily absorbed and utilized by fibroblasts, the cells responsible for producing collagen. This process enhances dermal matrix density and improves skin hydration. The primary biological pathways involve collagen receptors and fibroblasts, which promote the growth and maintenance of skin tissue. By providing the necessary amino acids, hydrolyzed collagen supports the body's natural ability to repair and rejuvenate skin, potentially affecting the musculoskeletal system as well.

Side effects

Hydrolyzed collagen is generally considered safe for most individuals. The most common side effects, occurring in more than 5% of users, are gastrointestinal issues such as bloating or stomach discomfort. Uncommon side effects, affecting 1-5% of users, include allergic reactions. Rare but potentially severe allergic reactions can occur in less than 1% of users. There are no well-documented drug interactions, but individuals with allergies to collagen sources should avoid hydrolyzed collagen. Pregnant or breastfeeding women should consult their healthcare providers before use. It is important to monitor for any adverse reactions and discontinue use if they occur.

Dosage

The minimum effective dose of hydrolyzed collagen is typically around 2.5-5 grams per day. For skin health, an optimal dosage range is 5-10 grams per day. While the maximum safe dose is not well-defined, it is generally considered safe up to 15 grams per day. It is best taken consistently, ideally with meals, to enhance absorption. Peptide forms are preferred for their bioavailability. Vitamin C may further enhance absorption. There are no other well-documented required cofactors. Adhering to these guidelines can help maximize the benefits while minimizing potential side effects.

FAQs

Is hydrolyzed collagen safe?

Hydrolyzed collagen is generally safe, but monitor for allergic reactions. Individuals with known allergies to collagen sources should avoid it. Pregnant or breastfeeding women should consult a healthcare provider before use.

When should I take hydrolyzed collagen?

Consistent daily intake is recommended, ideally with meals, to enhance absorption. This helps ensure a steady supply of amino acids for collagen synthesis throughout the day.

How long before I see results?

Improvements in skin health, such as increased hydration and reduced wrinkles, are typically observed within 90 days of consistent supplementation. Individual results may vary.

Does hydrolyzed collagen improve musculoskeletal performance?

Current evidence does not strongly support significant improvements in musculoskeletal performance. While some studies suggest potential benefits, meta-analyses have found no significant effect.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/33742704/ – This systematic review and meta-analysis, involving 1,125 participants (95% women) aged 20-70, found that hydrolyzed collagen improves skin hydration, elasticity, and reduces wrinkles after 90 days. The study highlights the benefits of hydrolyzed collagen for skin health, although it notes the limited inclusion of male participants.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10180699/ – This systematic review and meta-analysis with 1,721 participants showed significant improvements in skin hydration and elasticity with hydrolyzed collagen supplementation over 2-12 weeks. The study provides strong evidence for the skin benefits of hydrolyzed collagen, while also acknowledging variability in collagen sources and study durations.
https://www.cureus.com/articles/207671-exploring-the-impact-of-hydrolyzed-collagen-oral-supplementation-on-skin-rejuvenation-a-systematic-review-and-meta-analysis – This systematic review and meta-analysis explores the impact of hydrolyzed collagen oral supplementation on skin rejuvenation. The findings suggest that hydrolyzed collagen improves skin hydration, elasticity, and reduces wrinkles.
https://www.germanjournalsportsmedicine.com/archive/archive-2024/issue-5/collagen-peptide-supplementation-and-musculoskeletal-performance-a-systematic-review-and-meta-analysis/ – A systematic review and meta-analysis of 13 studies on musculoskeletal performance found no significant effect from collagen peptide supplementation. This high-quality evidence indicates that hydrolyzed collagen may not significantly enhance musculoskeletal performance.
https://onlinelibrary.wiley.com/doi/10.1111/ijd.15518 – This study provides evidence supporting the use of hydrolyzed collagen for improving skin health. The research highlights the benefits of hydrolyzed collagen in enhancing skin hydration and elasticity.