{"id":4975,"date":"2026-01-07T03:04:41","date_gmt":"2026-01-07T03:04:41","guid":{"rendered":"https:\/\/peykmagazine.com\/en\/?p=4975"},"modified":"2026-01-07T03:10:30","modified_gmt":"2026-01-07T03:10:30","slug":"about-collagen","status":"publish","type":"post","link":"https:\/\/peykmagazine.com\/en\/2026\/01\/07\/about-collagen\/","title":{"rendered":"About Collagen\u00a0"},"content":{"rendered":"

What You Need to Know About Collagen<\/span><\/h3>\n

Nazanin Abbaspour, PhD, RD<\/i><\/b><\/p>\n

\n

\"\"<\/p>\n

Collagen is the most abundant protein in your body\u2014it gives structure and strength to your skin, bones, tendons, and joints. Starting in your late 20s, natural collagen production drops by about 1% each year, and by age 80, you may have lost up to 75% of it. Factors such as stress, smoking, poor diet, and aging all speed up this loss. (1, 2)<\/p>\n

What Is Hydrolyzed Collagen?<\/b><\/p>\n

Most collagen supplements contain hydrolyzed collagen (HC) or \u201ccollagen peptides.\u201d These are smaller fragments of collagen (2\u20136 kDa) that are easier for the body to absorb. They\u2019re derived from bovine, porcine, chicken, or marine sources and are detectable in the bloodstream within two hours after intake. (1, 3)<\/p>\n

Skin Health<\/b><\/p>\n

The strongest evidence for collagen is in skin health. Clinical studies show that taking 2.5\u201310 g per day for 8\u201312 weeks improves hydration, elasticity, and firmness while reducing wrinkles. (4, 5) Even lower doses (around 2.5 g) can help when paired with vitamin C and other nutrients. (6) Marine collagen may be slightly better absorbed than mammalian forms, but all types are effective. (4)<\/p>\n

Joints and Bones<\/b><\/p>\n

Collagen also supports joint comfort and bone strength. Both HC and undenatured type II collagen (UC-II) reduce joint pain and improve mobility in osteoarthritis. (7, 8) Typical doses range from 10\u201312 g\/day (HC) or 40 mg\/day (UC-II) for 3\u20136 months. Collagen helps protect cartilage, reduce inflammation, and stimulate the cells that build joint tissue. (8, 9) It may also modestly increase bone density when taken consistently. (3)<\/p>\n

Heart and Metabolic Health<\/b><\/p>\n

Taking at least 10 g\/day of HC for 6\u201312 weeks may lower LDL (\u201cbad\u201d) cholesterol and triglycerides while raising HDL (\u201cgood\u201d) cholesterol. (10) It can also slightly reduce systolic blood pressure\u2014changes linked to meaningful heart health benefits. (11)
Higher doses (around 13 g\/day) for 12 weeks have shown improvements in blood sugar and HbA1c, suggesting collagen may also support metabolic balance. (10)<\/p>\n

Muscle and Body Composition<\/b><\/p>\n

Collagen may help preserve lean body mass, especially when combined with exercise. Studies using \u226510 g\/day for 6\u201312 weeks found reduced fat mass and improved muscle tone, particularly in older adults and those who train regularly. (10, 12)<\/p>\n

Safety and Quality<\/b><\/p>\n

Collagen supplements are generally safe and well-tolerated. Most products meet safety standards for heavy metals, though choosing third-party tested brands (USP, NSF, or ConsumerLab certified) is recommended to ensure purity, potency, and allergen transparency. (13)<\/span><\/p>\n


For optimal quality and sustainability, select organic, pasture-raised terrestrial and wild-caught marine collagen sources whenever possible\u2014these options tend to provide higher nutrient integrity and lower contaminant risk.<\/p>\n

Key Takeaways<\/b><\/p>\n

Skin<\/b><\/span>:<\/b> 2.5\u201310 g\/day for 8\u201312 weeks improves hydration and elasticity.<\/p>\n

Joints\/Bones<\/b><\/span>:<\/b> 10\u201312 g\/day HC or 40 mg\/day UC-II for 3\u20136 months supports mobility and bone density.<\/p>\n

Heart\/Metabolic<\/b><\/span>:<\/b> \u226510 g\/day for 6\u201312 weeks may improve cholesterol, blood pressure, and glucose control.<\/p>\n

Muscle<\/b><\/span>:<\/b> \u226510 g\/day with exercise supports lean mass and reduces fat.<\/p>\n

Safety<\/b><\/span>:<\/b> Choose reputable third-party tested (USP, NSF, or ConsumerLab-certified), organic, pasture-raised, and wild-caught collagen brands for purity, sustainability, and transparency.<\/p>\n

References<\/b><\/p>\n

1. Le\u00f3n-L\u00f3pez, A., Morales-Pe\u00f1aloza, A., Mart\u00ednez-Ju\u00e1rez, et al., \u201cHydrolyzed Collagen\u2014Sources and Applications,\u201d Molecules<\/i>, 24(22), 4031 (2019). https:\/\/doi.org\/10.3390\/molecules24224031<\/span><\/span><\/p>\n

2. Gelse, K., P\u00f6schl, E., Aigner, T., \u201cCollagens–structure, function, and biosynthesis,\u201d Adv Drug Deliv Re,.<\/i> 28;55(12):1531-46 (2003). https:\/\/doi.org\/10.1016\/j.addr.2003.08.002<\/span><\/span><\/p>\n

3. Al Hajj W, Salla M, Krayem M, et al., \u201cHydrolyzed collagen: Exploring its applications in the food and beverage industries and assessing its impact on human health – A comprehensive review,\u201d Heliyon, <\/i>16;10(16):e36433 (2024). https:\/\/doi.org\/10.1016\/j.heliyon.2024.e36433<\/span><\/span><\/p>\n

4. Pu, S.Y., Huang, Y.L., Pu, C.M., et al., \u201cEffects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis,\u201d Nutrients<\/i>, 15, 2080 (2023). https:\/\/doi.org\/10.3390\/nu15092080<\/span><\/p>\n

5.\u00a0 <\/span>Zague, V., Pinheiro, A.L.T.A., Pinto, J.R. et al., \u201cOral Collagen Oligopeptides as a Modulator of Skin Health: A Comprehensive Evaluation of Clinical and Molecular Effects,\u201d J Med Food,<\/i> 28(9), 869-876 (2025). https:\/\/doi.org\/10.1089\/jmf.2024.0252<\/span>.<\/span><\/p>\n

6. Xerfan, E.M.S., Souza, M.R., Facina, A.S., et al., \u201cCan Good Sleep Quality Enhance the Benefits of Oral Collagen Supplementation in the Prevention of Skin Aging? A Brief Report,\u201d Arch Dermatol Res<\/i>, 317(1), 340 9 (2025). https:\/\/doi.org\/10.1007\/s00403-025-03860-5<\/span>.<\/span><\/p>\n

7. Simental-Mend\u00eda, M., Ortega-Mata, D., Acosta-Olivo, C.A., et al., \u201cEffect of Collagen Supplementation on Knee Osteoarthritis: An Updated Systematic Review and Meta-Analysis of Randomised Controlled Trials,\u201d Clin Exp Rheumatol<\/i>, 43(1), 126-134 (2025). https:\/\/doi.org\/10.55563\/clinexprheumatol\/kflfr5<\/span>.<\/span><\/p>\n

8. Mart\u00ednez-Puig, D., Costa-Larri\u00f3n, E., Rubio-Rodr\u00edguez, N., G\u00e1lvez-Mart\u00edn P., \u201cCollagen Supplementation for Joint Health: The Link Between Composition and Scientific Knowledge,\u201d Nutrients<\/i>, 15(6), 1332 (2023). https:\/\/doi.org\/10.3390\/nu15061332<\/span>.<\/span><\/p>\n

9. Xu R, Wu J, Zheng L, Zhao M., \u201cUndenatured Type II Collagen and Its Role in Improving Osteoarthritis,\u201d Ageing Res Rev<\/i>, 91, 102080 (2023). https:\/\/doi.org\/10.1016\/j.arr.2023.102080<\/span>.<\/span><\/p>\n

10. Jalili, Z., Jalili, F., Moradi, S., et al., \u201cEffects of collagen peptide supplementation on cardiovascular markers: a systematic review and meta-analysis of randomised, placebo-controlled trials,\u201d Br J Nutr,<\/i> 14;129(5):779-794 (2023). https:\/\/doi.org\/10.1017\/S0007114522001301<\/span><\/span><\/p>\n

11. Jurik, R., Stastny, P., \u201cRole of nutrition and exercise programs in reducing blood pressure: A systematic review,\u201d J Clin Med,<\/i> 8(9), 1393 (2019). https:\/\/doi.org\/10.3390\/jcm8091393<\/span><\/span><\/p>\n

12. Vijayan, D.K., Sreerekha, P.R., Dara, P.K., et al., \u201cAntioxidant defense of fish collagen peptides attenuates oxidative stress in gastric mucosa of experimentally ulcer-induced rats,\u201d Cell Stress Chaperones,<\/i> 27(1), 45-54 (2022). https:\/\/doi.org\/10.1007\/s12192-021-01245-x<\/span><\/span><\/p>\n

13. Wang, M., Liu, Y., Pallar\u00e9s, N., et al., \u201cDetermination of Collagen Types and Mineral Contents in Fish Skin and Collagen-Containing Skin-Derived Protein Hydrolysates Before and After in Vitro Simulated Digestion,\u201d Food Funct<\/i>, 16(3), 1032-1040 (2025). https:\/\/doi.org\/10.1039\/D4FO03137G<\/span>.<\/span><\/p>\n

\n

Nazanin Abbaspour, PhD, RD, is a registered dietitian and nutrition scientist specializing in integrative and functional nutrition. She works with Family Health Centers of San Diego and leads NutraLumina Integrative & Functional Nutrition.<\/i><\/p>\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

What You Need to Know About Collagen Nazanin Abbaspour, PhD, RD Collagen is the most abundant protein in your body\u2014it gives structure and strength to your skin, bones, tendons, and joints. Starting in your late 20s, natural collagen production drops by about 1% each year, and by age 80, you may have lost up to<\/p>\n","protected":false},"author":2,"featured_media":4956,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"two_page_speed":[],"footnotes":""},"categories":[4,86],"tags":[],"class_list":["post-4975","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-nazanin-abbaspour"],"yoast_head":"\nAbout Collagen\u00a0 - Peyk Magazine<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/peykmagazine.com\/en\/2026\/01\/07\/about-collagen\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"About Collagen\u00a0 - Peyk Magazine\" \/>\n<meta property=\"og:description\" content=\"What You Need to Know About Collagen Nazanin Abbaspour, PhD, RD Collagen is the most abundant protein in your body\u2014it gives structure and strength to your skin, bones, tendons, and joints. 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