What is Collagen peptides?
Collagen peptides (hydrolyzed collagen) are collagen broken into short fragments so they dissolve in drinks. The trials pooled in the 2023 meta-analysis used different collagen sources, including chicken-derived collagen.
What it does for skin
Pooled effect on skin hydration: 0.63 (95% CI 0.38 to 0.88).
Pooled effect on skin elasticity: 0.72 (95% CI 0.40 to 1.03).
The meta-analysis reports no pooled wrinkle estimate, so it does not establish a wrinkle benefit.
What the research shows
The analysis included 26 randomized trials with 1,721 patients. Hydration was pooled from 18 studies and elasticity from 19.
Trial durations ranged from 2 to 12 weeks. Doses ranged from 372 mg to 12 g a day.
For elasticity, the authors found no significant difference between collagen sources (p = 0.21). For hydration, chicken-derived collagen showed the weakest effect.
The authors cite heterogeneity between trials and small sample sizes in some studies, and say that large clinical trials are needed.
Forms, amounts and limits
Trials used doses from 372 mg to 12 g a day. The meta-analysis does not single out one dose as best.
Safety
Avoid collagen if you are allergic to its source, such as fish or shellfish for marine collagen.
Talk to a doctor or pharmacist before starting any supplement, especially if you are pregnant, breastfeeding, have a medical condition or take medicines.
Questions
Does collagen powder work?
A 2023 meta-analysis of 26 trials found better skin hydration and elasticity. It found no pooled wrinkle result, and its authors call for larger trials.
How long until I notice a difference?
The trials in that meta-analysis lasted 2 to 12 weeks.
Sources
General information, not medical advice. Vanu Health does not sell this supplement. Read our terms.