“Collagen is one of the most abundant proteins in the body, responsible for the strength of your skin, muscles, bones, and connective tissue,” says Jamie R. Manning, MD, a double board-certified dermatologist and Mohs surgeon who specializes in skin cancer surgery and cosmetic and procedural dermatology.
Collagen gummies are designed to supplement aspects of your health, primarily your skin, nails, joints, and bones. While many people pick up a bottle of collagen gummies hoping to reap beauty-promoting benefits, know that research is ongoing, and many studies on collagen supplements are small.
“There is a lack of scientific data to comment on the efficacy of collagen supplementation,” says Dr. Manning. Find out if the hype related to hair, skin, and nails is warranted.
It May Help Your Skin’s Elasticity and Hydration
Most people try collagen for its supposed anti-aging perks, and some evidence shows that it may help. One systematic review and meta-analysis found that there was enough evidence to suggest that hydrolyzed collagen supplements reduced skin aging by improving skin hydration, elasticity, and wrinkles, compared with a placebo, when taken for at least 90 days. “Hydrolyzed” means that the collagen is broken down into an easy-to-digest peptide form, the type typically used in gummies and powders.
“The idea is that the ingestion of collagen and absorption through the gastrointestinal tract can eventually find its way to the skin and have skin-enhancing effects,” says Manning.
Still, there are some caveats. Another narrative review of research, published in the journal Actas Dermosifiliograficas in February 2023, notes that more research is needed on oral collagen supplementation’s benefits to the skin, since generally small studies have been done mostly on female participants.
It May Help Strengthen Nails
It May Help Relieve Joint Pain and Improve Mobility
Collagen may show promise for those with joint pain. According to the Cleveland Clinic, it can potentially ease some knee joint pain and help with mobility for those with knee osteoarthritis.
A study looked specifically at chicken collagen and found that when people with rheumatoid arthritis took capsules of collagen for 24 weeks, they noticed a decrease in symptoms like tender joints and morning stiffness.
It May Help Prevent Bone Loss
Loss of bone mass is a big concern for people as they age, and collagen is a major component of bone, according to the Harvard T.H. Chan School of Public Health. One study found that when postmenopausal women with osteopenia used a calcium-collagen supplement for 12 months, they didn’t lose as much bone mineral density as those in the control group.
Another study, published in the journal Nutrients in January 2018, found that a collagen peptide supplement increased bone mineral density in postmenopausal women experiencing bone mineral density loss.
It May Help With Wound Healing
While wound healing isn’t a major concern for many people, those with burns or health issues involving chronic wounds (like diabetes or cancer) may take an interest in collagen. “There is some evidence for its positive effect on wound healing,” says Manning. A study published in Burns: Journal for the International Society of Burn Injuries in December 2019 found that an oral hydrolyzed collagen supplement improved wound healing for people with burns.
A review published in the journal Bioengineering in May 2021 notes that collagen plays an important role in wound healing, though research is ongoing, and people with wound complications should discuss what forms of collagen might be best with their doctor. For example, people may be advised to use collagen-infused wound dressings.
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