From the Guidelines
The current evidence does not support the use of bovine or marine collagen for skin and joint health due to limited and inconsistent findings, and the most recent high-quality study suggests that collagen or alginate dressings should not be used for wound healing of diabetes-related foot ulcers 1. The evidence for bovine and marine collagen supplements is mostly based on small-scale studies with varying results, and there is a lack of high-quality, large-scale trials to confirm their effectiveness for skin and joint health. For skin health, some studies suggest that taking 2.5-10g of collagen peptides daily for 8-12 weeks may improve skin elasticity, hydration, and reduce wrinkles, with marine collagen potentially being more bioavailable than bovine sources. However, the most recent study from 2024 found that collagen or alginate dressings should not be used for wound healing of diabetes-related foot ulcers, which raises concerns about the effectiveness of collagen supplements for skin health 1. For joint health, some studies suggest that 10-40mg daily of undenatured type II collagen (UC-II) or 5-10g of collagen peptides may reduce joint pain and improve function in people with osteoarthritis or activity-related joint discomfort, with effects typically appearing after 3-6 months of consistent use. However, the evidence is not strong enough to support a definitive recommendation, and more research is needed to confirm the effectiveness of collagen supplements for joint health. It is essential to note that quality matters significantly with collagen supplements, and individuals should look for products with third-party testing and those specifying the collagen type and source. Additionally, those with allergies to fish or beef should choose their collagen source accordingly, and pregnant women should consult healthcare providers before starting supplements. In conclusion, while some studies suggest potential benefits of bovine and marine collagen supplements for skin and joint health, the current evidence is limited, and more research is needed to confirm their effectiveness.
From the Research
Evidence for Using Bovine or Marine Collagen
The use of collagen for skin and joint health has been extensively studied, with various sources of collagen being explored, including bovine and marine collagen.
- Bovine Collagen: While there is limited direct evidence on the use of bovine collagen for skin and joint health in the provided studies, a review on collagen sources and potential cosmetic applications 2 discusses the use of collagen in the cosmetic industry, including its application in creams and nutritional supplements for bone and cartilage regeneration.
- Marine Collagen: Marine collagen, on the other hand, has been studied for its effects on skin and joint health. A study on daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds found that it improved skin elasticity and had a beneficial effect on joint and general wellbeing 3. Another study reviewed the literature on oral collagen supplementation for dermatological applications and found that it improved skin quality, anti-aging benefits, and had potential applications in medical dermatology 4.
Mechanism of Action and Composition
The mechanism of action and composition of collagen supplements are crucial in determining their effectiveness for joint health. A narrative review on collagen supplementation for joint health found that native and hydrolyzed collagen are the most studied collagen types for joint health, with different structures, compositions, and origins leading to different properties and potential effects 5.
Effects on Skin Aging
Hydrolyzed collagen supplementation has been shown to have beneficial effects on skin aging. A systematic review and meta-analysis found that ingestion of hydrolyzed collagen for 90 days was effective in reducing skin aging, as it reduced wrinkles and improved skin elasticity and hydration 6.
- Key Findings:
- Oral collagen supplements improve skin elasticity, hydration, and dermal collagen density.
- Collagen supplementation is generally safe with no reported adverse events.
- Hydrolyzed collagen supplementation reduces skin aging, improving skin elasticity, hydration, and firmness.
- The composition and structure of collagen supplements are crucial in determining their effectiveness for joint health.