The Collagen Connection: How This Super Protein Supports Joints, Skin, and Gut Health

Discover how collagen supports joints, skin, and gut health with experts dietitians.

Collagen has become one of the most talked-about supplements in recent years, and for good reason. As the most abundant protein in the human body, collagen plays a critical role in maintaining the integrity of our skin, joints, bones, and even digestive system. Yet as we age, our natural collagen production declines, leading to the visible and invisible signs of aging—wrinkles, joint stiffness, and even digestive discomfort. Recent scientific studies provide compelling evidence that collagen supplementation may offer real, measurable benefits across these key areas of health.

One of the most well-researched areas of collagen supplementation is joint health. A comprehensive review by Martínez-Puig and colleagues published in Nutrients in 2023 highlighted how different forms of collagen—specifically native (undenatured) collagen and hydrolysed collagen peptides—can reduce joint discomfort through distinct mechanisms (1). While native collagen works by modulating the immune response, hydrolysed collagen delivers bioactive peptides directly to joint tissues, stimulating cartilage regeneration. This is not just theoretical: randomised controlled trials have shown that individuals taking collagen report less joint pain and improved mobility. Another systematic review in Orthopedic Reviews supports these findings, showing that collagen hydrolysate can improve joint parameters, especially in people with osteoarthritis or those participating in regular physical activity (5). In elderly populations, collagen combined with resistance training was shown to improve muscle strength and body composition, as detailed in a study by Zdzieblik and colleagues in the British Journal of Nutrition (6).

But collagen’s influence doesn’t stop at the joints. The same structural protein plays a crucial role in skin health. As we age, the dermal layer of the skin loses collagen, leading to dryness, sagging, and wrinkles. An extensive meta-analysis by Pu and co-authors, published in Nutrients in 2023, reviewed 26 randomised controlled trials and found that hydrolysed collagen supplementation significantly improved skin hydration, elasticity, and texture, often within 8 to 12 weeks of consistent use (2). This conclusion is echoed by a separate 2021 meta-analysis by de Miranda and colleagues, who confirmed that hydrolysed collagen could reduce wrinkle depth and enhance skin elasticity (4). The biological explanation lies in collagen peptides’ ability to stimulate fibroblast activity, increasing the production of new collagen, elastin, and hyaluronic acid, which together contribute to a smoother, more youthful appearance. This explains why many premium skin supplements now include collagen as their main active ingredient.

Interestingly, collagen is also beginning to shine in the area of digestive wellness, an application that’s only recently attracted scientific attention. A 2022 study by Abrahams and colleagues in JMIR Formative Research showed that daily intake of 20 grams of collagen peptides significantly reduced symptoms like bloating and improved overall digestive comfort in healthy women experiencing mild gut issues (3). These findings are thought to be linked to collagen’s high glycine content, which plays a key role in maintaining the integrity of the gut lining. This aligns with earlier laboratory research published in Food & Function, where Chen and colleagues demonstrated that collagen peptides could enhance tight junctions between intestinal cells, thus strengthening the gut barrier and potentially reducing inflammation (7). Maintaining gut integrity is crucial, as increased intestinal permeability—often called “leaky gut”—has been associated with various chronic conditions, from IBS to autoimmune disorders.

The potential for collagen supplementation doesn’t end there. Earlier studies, such as the landmark 1999 study by Oesser and colleagues published in the Journal of Nutrition, confirmed that orally ingested collagen peptides could accumulate in cartilage tissue, supporting the idea that collagen can reach and benefit the target tissues directly (8). This early work helped lay the foundation for today’s more advanced clinical research. The effects of collagen supplementation on muscle and bone strength are also under investigation, with promising early results.

With such a broad range of scientifically backed benefits—from joint protection and skin rejuvenation to digestive support—it’s no surprise that collagen has become a staple in the wellness industry. However, it’s important to choose the right type of collagen for your specific needs. For joint health, both native and hydrolysed collagen have shown efficacy. For skin benefits, hydrolysed collagen peptides, often combined with vitamin C, appear to be most effective. For digestive wellness, hydrolysed collagen rich in glycine is the preferred choice.

As always, while the research is promising, collagen is not a magic bullet. Its best results are seen when used consistently over time as part of a healthy lifestyle that includes balanced nutrition, physical activity, and proper hydration. Consulting with a healthcare professional before starting any new supplement is essential, especially for individuals with underlying health conditions.

What the science makes clear is that collagen supplementation offers a multi-targeted approach to aging and wellbeing, supporting not just how we look on the outside but how we feel on the inside.

References

1. Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. 2023 Mar 8;15(6):1332. https://www.mdpi.com/2072-6643/15/6/1332

2. Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. https://www.mdpi.com/2072-6643/15/9/2080

3. Abrahams M, O’Grady R, Prawitt J. Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Form Res. 2022 May 31;6(5):e36339. https://formative.jmir.org/2022/5/e36339

4. de Miranda RB, Weimer P, Rossi RC, de Sá M, da Silva EM, de Oliveira Petkowicz CL. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. J Cosmet Dermatol. 2021;20(12):3706-3717. https://europepmc.org/article/MED/33742704

5. Jiang J et al. The Effects of Type I Collagen Hydrolysate Supplementation on Bones, Muscles, and Joints: A Systematic Review. Orthop Rev (Pavia). 2020;12(1):129086. https://orthopedicreviews.openmedicalpublishing.org/article/129086

6. Zdzieblik D et al. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial. Br J Nutr. 2015;114(8):1237-1245. https://www.cambridge.org/core/services/aop-cambridge-core/content/view/9426E375742D094F91029FD0364815C4/S0007114515002810a.pdf

7. Chen J et al. Collagen peptides ameliorate intestinal epithelial barrier dysfunction via enhancing tight junctions. Food Funct. 2017;8(6):2256-2263. https://pubs.rsc.org/en/content/articlelanding/2017/fo/c6fo01347c

8. Oesser S et al. Oral administration of 14C labelled gelatin hydrolysate leads to accumulation in cartilage. J Nutr. 1999;129(10):1891-1895. https://europepmc.org/article/MED/10498764