Collagen type I, II, III - effect on skin, joints & muscles

Welcome to your ultimate guide to collagen - the structural protein that everyone is talking about. Are you wondering what collagen type I, type II and type III are all about and whether taking them really helps with firmer skin, supple joints or stronger muscles? In this comprehensive article, you will learn the scientific facts behind the collagen hype in an understandable way. We take a look at the differences between collagen types, how they work in your body and what studies show about the benefits of collagen as a dietary supplement. Of course, we also clarify which promises are unfounded - because strict rules apply within the EU: Official health claims are only permitted if they have been approved by the EFSA. Let's start with a reality check: miracle cures don't happen overnight. But there is certainly exciting research, practical tips and natural ways in which you can support your body's own collagen production. So, make yourself comfortable and dive into the world of collagen - with facts, experiences and useful recommendations to help you make informed decisions for your health.

What is collagen? - Basics & the important types I, II, III

Before we get to the specific effects, it's worth taking a quick look at the basics. Collagen is the most abundant protein in the human body and makes up around 30% of our total protein mass. It acts as a kind of scaffold that gives shape and strength to cells and tissues - think of collagen as a tensile mesh that keeps skin, bones, tendons, ligaments, cartilage and even blood vessels stable. In fact, there are at least 28 different types of collagen, but types I, II and III* account for over 90% of collagen in the body. Here is an overview of the "big three":

• Type I collagen: This type is by far the most common and is found wherever tensile strength is required - in the skin (dermis), tendons, ligaments and bones. Type I is responsible for the enormous tensile strength of these tissues and plays a key role in firm, elastic skin. When you think of beauty collagen, you usually think of type I (and often III at the same time).
• Type II collagen: This type is mainly found in the cartilage tissue of joints. It forms a fibrous network there which, together with other components, keeps the joint cartilage resilient and flexible. Type II is therefore the key to supple joints and plays a role in our mobility - without an intact collagen II network in the cartilage, friction in the joint increases, which can lead to pain (keyword: osteoarthritis).
• Collagen type III: This type often occurs together with type I and gives tissues elasticity. It is found in the deep dermis of the skin, in vessel walls and also in the surrounding tissue of muscles and organs. Type III ensures that tissues remain elastic and return to their original shape after strain. In skin and blood vessels, type III thus contributes to elasticity - a deficiency can, for example, lead to brittle blood vessels or sagging skin.

Our body produces collagen itself from amino acids. To do this, it needs sufficient protein from food as well as cofactors such as vitamin C - the latter is essential for collagen synthesis, which is why a vitamin C deficiency (scurvy) leads to connective tissue weakness. From young adulthood, however, the body's own collagen production gradually begins to decline. From around the mid-20s, the production of new collagen decreases slightly every year. At the same time, existing collagen fibers become more fragmented and loosely arranged over time. These age-related changes contribute significantly to visible signs of ageing, such as wrinkles, drier skin and reduced elasticity. The quality of collagen in the bones also declines with age, which is associated with a decrease in bone density. External factors can also accelerate collagen degradation - e.g. smoking, excessive UV radiation consumption (sun/solarium) and a diet high in sugar are considered "collagen killers" as they promote oxidative damage and processes such as the saccharification (glycation) of collagen fibers. It is therefore no wonder that many people try to strengthen their collagen base, whether through a targeted diet or by taking collagen supplements.

Important: Collagen is an animal protein. Food supplements containing collagen are usually obtained from bovine hide, pork rinds, fish skins or chicken cartilage. There is no such thing as "vegan collagen" - vegan preparations instead contain amino acids and vitamins that are supposed to support the body's own collagen formation, but not real collagen. So if you buy collagen powder, it usually comes from animal sources (often as "hydrolysate", i.e. enzymatically pre-digested for better absorption). * To give you a feeling: Type I and III together form the collagen network in skin and organs; type II dominates in cartilage. Other types include type IV (building block of basement membranes) and type V (found in hair/placenta) - but for the purposes of this article we will stick to the three most important types.

Why supplement collagen at all? - Trend, promise and reality

Drinks, powders or capsules containing collagen are booming - whether on social media through so-called "skinfluencers" or on the drugstore shelves: you hear everywhere that collagen from the inside could ensure more beautiful skin, stronger joints or shiny hair. The advertising promises sound tempting: "Fewer wrinkles in 4 weeks", "More flexible joints", "Stronger nails & fuller hair" - collagen seems to be a real miracle cure. But what is the truth and what is allowed? You have to differentiate here:

• Cosmetic effects vs. health claims: Manufacturers are allowed to make some claims in the EU that refer to superficial cosmetic effects (e.g. "for a more beautiful complexion"). However, health claims are strictly prohibited unless they have been approved by the EFSA. In fact, the European Food Safety Authority has not yet approved any health claims relating to collagen in foods that advertise "improved skin structure" or "promotes joint health", for example. Such claims were rejected due to a lack of sufficient evidence. Claims such as "collagen smoothes the skin" or "strengthens the joints" are therefore inadmissible in the advertising of food supplements and are considered misleading. The industry often gets around this by adding vitamins (e.g. biotin, vitamin C) to collagen products - then it is legal to advertise, for example, "Vitamin C contributes to normal collagen formation for normal skin function". But beware: this does not mean that a collagen preparation automatically gives you youthful skin - it just means that vitamin C (whether from peppers or a pill) is needed for collagen formation.
• Scientific status: There have actually been quite a few studies on collagen supplements published in the last 10-15 years. Many of them examine skin parameters (wrinkles, moisture, elasticity), some look at joint pain in osteoarthritis, others at bone or muscle mass. Some of the results are promising, but often with caveats. For example, some studies are financed by manufacturers, have relatively few participants or no long-term results. Nevertheless, certain trends are crystallizing, which we will look at in detail in a moment. The important thing to remember is that the studies to date provide evidence of **moderate improvements** - e.g. slightly less wrinkle depth, slightly less joint pain - but no miracle cures. And what is also crucial: any improvement takes time. The skin renews itself over weeks, cartilage over months - if you take collagen, you should not expect effects overnight, but rather over 2-6 months.
• Diet vs. supplement: Experts emphasize that with a balanced, protein-rich diet, the body normally has enough building blocks to produce collagen on its own. A healthy lifestyle with exercise, a protein-rich diet (meat, fish, pulses), fruit/vegetables (vitamin C!) and few harmful substances (smoking, alcohol, UV) is the basis for strong connective tissue. Collagen as a powder or drink can be seen as a supplement, not as a substitute for healthy habits. "Empty" promises are useless - but if you can afford it and like it, you can try collagen as long as you have realistic expectations. The good news is that collagen hydrolysates are considered relatively safe and well tolerated. However, like all proteins, they are ultimately food; the body breaks down collagen taken orally into amino acids and peptides, which can then be used anywhere. There is no guarantee that the collagen consumed goes directly into the skin - it can just as easily be metabolized in the liver or used for muscles. Nevertheless, certain biomarker studies suggest that some collagen peptides could be specifically incorporated into skin and cartilage (more on this later).

To summarize: Collagen supplements are a trendy product with some interesting scientific results to show for it - but the flowery promises of salvation in advertising should be viewed critically. We now want to show you what collagen can (and cannot) really do for your skin, joints and muscles based on evidence. And, of course, we will give you tips on how you can support your body's own collagen production in a natural way - regardless of whether you take powder or not.

Collagen for the skin - wrinkle killer or hype?

The skin is the organ where age-related collagen loss is most visible: wrinkles, diminishing elasticity, feelings of dryness - much of this is linked to the decrease in and damage to the collagen network in the dermis. No wonder collagen powder is mainly marketed as an anti-ageing miracle. What does science say? In fact, there are now numerous clinical studies that have investigated the effect of orally administered collagen on the skin. The result in a nutshell: regular intake of collagen peptides over several weeks can bring about measurable but moderate improvements in skin hydration, elasticity and wrinkle depth - however, the effects vary from person to person and should not be confused with "tightened" skin à la facelift.

Let's take a look at some hard facts: A systematic review from 2021, which evaluated 26 studies with a total of 1,721 participants*, found that hydrolyzed collagen was able to significantly increase skin elasticity and hydration compared to placebo【1】【2】. The depth of wrinkles was also slightly reduced in some studies【9】. This meta-analysis confirms that collagen taken orally can have an anti-ageing effect on the skin. In another review from 2025, which analyzed 23 randomized, placebo-controlled studies, the conclusion was similar: collagen supplements led to statistically significant improvements in skin hydration, skin elasticity and wrinkles. Sounds great, right?

However, here comes the big "but": many of the individual studies included were at least partially funded by collagen manufacturers - a potential risk of bias. In addition, the improvements observed are often so small that they are barely visible to the naked eye. A recent meta-analysis from 2025, for example, showed that independently funded studies found no significant benefit, while manufacturer-sponsored studies reported clear effects【10】. Accordingly, the authors concluded that there is no convincing evidence to recommend collagen supplements for skin rejuvenation so far【10】. Nevertheless, some users subjectively report plumper skin and a "glow", especially after 2-3 months of use. A placebo effect could also play a role here - because you believe in it and pay closer attention to your skin, you notice supposed improvements. All of this puts the results in a realistic context.

Study splinters: To give you a sense of scale, here are two examples from primary research: In a randomized double-blind study of 72 women over 12 weeks, the group that took 2.5 g of collagen peptides daily showed about 7-10% higher skin hydration and elasticity than the placebo group. Skin roughness (wrinkle depth) also improved slightly【1】. Another study with 114 women found a significant increase in collagen density in the dermis and a decrease in the fragmentation of the collagen network after 8 weeks of collagen intake【3】. Interestingly, these positive effects persisted for several weeks after the collagen was discontinued【1】. This suggests that small structural improvements have indeed taken place (albeit to a limited extent).

Are there any side effects? Pure collagen hydrolyzate is not considered problematic. It consists of the amino acids glycine, proline, hydroxyproline and a few others that your body already knows. Allergic reactions are rare, but could occur if you are sensitive to fish, for example (some collagen products are based on fish collagen). Some powders contain additives such as vitamin B3 (nicotinamide) in high doses - these can cause skin redness in sensitive people. So pay attention to the ingredients list. Otherwise, the biggest "risk" is probably a smaller wallet - high-quality collagen supplements are not cheap and, as mentioned, you shouldn't expect miracles.

Our recommendation for your skin: A collagen supplement probably can't do any harm, provided you drink enough (protein powders bind some water) and eat a balanced diet. If you want to try it, plan at least 8-12 weeks and combine it with a healthy lifestyle. Look for a product with around 2.5-10g of collagen peptides per daily dose and ideally vitamin C. And don't forget the basics of skin care: UV protection, no nicotine, mild cleansing and care products. These measures have a far more reliable anti-ageing effect than any "beauty drink". (Keyword: 80% of skin ageing comes from the sun - even the best collagen powder won't help if you tan without protection).

Finally, a disclaimer in accordance with EU law: There is no officially approved health claim for collagen and skin - so let's be careful: Some studies suggest that collagen peptides can improve certain skin parameters. Not yet confirmed by EFSA; further studies required.

Collagen for the joints - help with cartilage wear and pain?

From the beauty topic we now switch to the orthopaedic area: joint health. Can collagen make a difference here too? Background: Articular cartilage consists largely of type II collagen fibers embedded in a water-binding basic substance. In osteoarthritis (joint wear and tear), the collagen structure in the cartilage decreases, the cartilage becomes thinner and rougher - resulting in pain and stiffness. The idea therefore suggests itself that collagen (especially type II) supplied to the cartilage provides building materials and slows down inflammatory degradation processes. In contrast to the skin, where primarily hydrolyzed collagen peptides (usually type I/III mixed) are used, there are also special undegraded type II collagen products (so-called undenatured type II collagen) for joints. Let's take a look at what the research says:

Joint pain and mobility: Several randomized studies with patients suffering from knee osteoarthritis have investigated whether collagen supplements alleviate the symptoms. A meta-analysis from 2019 summarized the results of around 1,200 osteoarthritis patients from various studies and found significant relief of joint pain and mobility function in those taking collagen hydrolyzate compared to placebo【4】. Although the differences were not dramatic, they were certainly clinically relevant - similar to the effect of long-term glucosamine/chondroitin intake, for example. In particular, collagen appeared to lower the pain score (WOMAC index) by a few points and slightly reduce stiffness【5】. Important: These improvements were often only seen after 3-6 months of continuous daily intake of 5-10 g collagen hydrolyzate.

Undenatured type II collagen (UC-II): These are native (non-hydrolyzed) collagen molecules from chicken breastbone cartilage, in very low doses (often only 40 mg daily). Surprisingly, studies have shown that in some cases UC-II can work as well or better than common cartilage supplements at higher doses. In an often-cited study of 52 people, those taking 40 mg of UC-II per day had significantly less knee pain on weight bearing after 90 days and improved more in the mobility test than a comparison group receiving 1,500 mg glucosamine + 1,200 mg chondroitin【6】. The postulated mechanism here is not so much "delivery of building material", but a kind of oral tolerance development: the native collagen is supposed to weaken misguided immune reactions that attack the cartilage. This sounds a bit like magic, but there are immunological explanations for it. In any case, UC-II is an interesting approach that requires very small doses. However, not all studies are unanimously positive. An independent review from 2021 criticized that the UC-II data to date is promising, but not yet conclusive - no strong conclusions can yet be drawn.

Cartilage formation and wear and tear: In the case of osteoarthritis, the question naturally arises as to whether collagen only alleviates symptoms or also changes something structurally in the joint. Animal studies suggest that collagen peptides can slow down cartilage degradation. This is more difficult to measure in humans. A small pilot study used MRI to see whether the cartilage changes when collagen is taken and found evidence that collagen hydrolyzate could slightly improve cartilage composition after 24 weeks. More tangible data is provided by biomarkers: in a study published in 2016 on 30 osteoarthritis patients, the inflammatory and degradation messengers in the blood (such as CRP or certain cartilage degradation fragments) fell significantly compared to placebo after 10 g of collagen hydrolyzate was given daily for 6 months. And a recent review (2025) reported that across various studies, collagen supplementation often led to a reduction in joint pain scores and improved joint function【8】. This systematic review concludes that the evidence for joints is positive overall, albeit heterogeneous - in other words, not every study shows the same effect, but many point to benefits. Interestingly, people who already have noticeable joint problems seem to benefit the most. For someone without symptoms, it is unclear whether collagen is beneficial as a preventative measure.

Practical tip: If you suffer from mild osteoarthritis or joint pain (e.g. in the knee due to sports wear and tear), it may be worth trying collagen - but if in doubt, talk to your doctor first. Typically, 5-10 g of collagen hydrolyzate per day is used for this (e.g. dissolved in water). Patience is important: improvements, if they occur, are usually only noticeable after a few weeks. Some people combine collagen with vitamin C or other joint nutrients (hyaluronic acid, MSM, etc.). Also make sure you get enough exercise: Moderate exercise and joint-friendly training help to nourish the cartilage and can support the effect. A small side note: In Germany, there are also approved medications such as gelatine hydrolyzate for the treatment of osteoarthritis - this is basically nothing more than pharmaceutical-grade collagen peptide powder.

Once again, this has not yet been confirmed by the EFSA; further studies are required. Although studies indicate that collagen relieves joint pain, it cannot be officially claimed that collagen "cures" osteoarthritis or builds cartilage. A supplement can never replace medical treatment for serious joint diseases. But as a component in a holistic approach (weight control, physiotherapy, anti-inflammatory diet, painkillers if necessary), collagen can certainly have a place - this is the conclusion of many experts, which can be gleaned from current publications.

Collagen for muscles - more power and faster regeneration?

When it comes to proteins for muscles, the first thing that comes to mind is of course whey, vegan protein or protein supplements for muscle building in general. For a long time, collagen was not the focus here, as it has an incomplete amino acid balance as a protein source (e.g. it does not contain tryptophan). However, recent studies have shown that collagen could still have its place in sport and muscle metabolism - especially when it comes to supporting connective tissue, tendons and regeneration. In addition, part of the extracellular matrix in muscle tissue also consists of collagen type I and III, which ensures the mechanical stability of muscle fibers. Let's take a look at two aspects: Muscle building (strength, mass) and muscle regeneration (protection from injury, recovery).

Muscle building and strength: A highly regarded study on older men with sarcopenia (age-related muscle atrophy) showed surprising results: 53 men over the age of 70 underwent 12 weeks of strength training; half received 15 g of collagen peptide immediately after training, the other half a placebo. Both groups improved, but the collagen group gained significantly more lean muscle mass (+4.2 kg vs. +2.9 kg) and built up more strength (+16 Nm knee strength vs. +7 Nm) than the placebo【7】. In other words, collagen as a post-workout protein enhanced the training effects here. This is remarkable because, unlike whey, collagen contains hardly any branched-chain amino acids (BCAAs), but apparently the amino acids present (especially glycine, arginine) plus perhaps a stimulating effect on tendons/joints were enough to help the men build muscle better. It could also be that the collagen group was able to train harder due to strengthened tendons (less pain, better power transmission) and therefore had more gains - this is a hypothesis. Recent studies on athletes also suggest that collagen in combination with strength training can provide a small additional benefit, especially for strength development and body composition. Important: Without training, collagen does little for the muscles. The 2025 review mentioned above emphasizes that positive effects predominantly occurred when collagen was combined with physical training. Simply drinking collagen and growing muscles - it's not that simple after all (unfortunately!).

Regeneration, tendons & injuries: One interesting aspect is the role of collagen in tendon and ligament health. Muscles and tendons form a functional unit; a robust tendon can transmit higher forces and is less susceptible to injury. Collagen is high in glycine and proline - amino acids that are important for tendon tissue. Some preliminary research with athletes (e.g. basketball players) suggests that gelatine/collagen plus vitamin C, taken one hour before training, could stimulate the formation of new collagen in the tendons, making the tendons more resilient in the long term. The experiment behind it: Athletes took 15 g gelatine + vitamin C, waited 60 min, then did rope jumping (to stress the tendons). Result: the level of amino acids and markers relevant for tendon formation increased in their blood, which was interpreted as a sign that the tendons were receiving "anabolic" signals. Of course, this is measured indirectly, but it is consistent with experience reports that athletes with knee complaints, for example, benefit from collagen hydrolyzate (presumably by supporting the entire joint apparatus). Supplementing collagen could also support the healing process after injuries (torn muscles, stretched ligaments) - but here there is primarily animal data or mechanistic considerations, human evidence is still lacking. Nevertheless, since collagen is a natural building material for tissue, it seems plausible that it at least does no harm and may be helpful during phases of high stress or healing.

Practical tip for athletes: If you do a lot of strength training or push yourself to your physical limits, you could try collagen as an additional protein - especially if joints or tendons are your "weak spot". Many athletes, for example, take 10-15 g of collagen hydrolyzate in the morning or before training together with some vitamin C (e.g. orange juice) to flood the body with the appropriate amino acids. After training itself, whey or a complete protein mix is probably more useful for muscle building, but collagen can serve as a supplement. In addition, glycine (which is abundant in collagen) is also beneficial for sleep quality and recovery. Some fitness enthusiasts report that collagen reduces joint pain after hard workouts - all we can say here is: try it and see if you notice a difference. It doesn't do any harm and it provides you with additional protein, which is an advantage during intensive training anyway. However, please note: If you are on a purely plant-based diet, collagen is taboo (as it is animal-based); in this case, it is better to use targeted amino acids (e.g. glycine as a supplement) and make sure you have vitamin C and high-quality protein from vegan sources.

There is also no EFSA claim for collagen for muscles and performance. However, there are approved claims for protein in general, e.g. "protein contributes to the gain and maintenance of muscle mass". Collagen is a protein - strictly speaking, a manufacturer may use this general claim as long as the product meets all the necessary criteria. But in context, you have to be honest: collagen protein does have effects, but as a single muscle-building protein it is not in first place. It can rather be seen as a special tool for connective tissue aspects in sport. And of course: not yet confirmed by the EFSA; further studies required.

More than just collagen: natural supporters & holistic tips

As you can see, the topic of collagen's effect is not without a certain amount of "maybe" and "in combination with...". It's therefore worth broadening your horizons and looking at other natural strategies that benefit your skin, joints and muscles. Here are a few approaches you can consider alongside or as an alternative to collagen:

• Vitamin C and a high-protein diet: sounds trite, but it's essential. Without sufficient vitamin C, collagen production runs on the back burner. So eat fruit (citrus fruits, berries, kiwi) and vegetables (peppers, broccoli) every day - your connective tissue will thank you. Equally important: enough protein! If you eat a balanced diet of meat, fish, eggs or plant-based alternatives (pulses, tofu, nuts), you will provide your body with all the amino acids it needs. You can also get collagen from your diet: Bone broth, oxtail soup, boiling chicken giblets - all of these release gelatine (collagen). Our grandmothers used to say: "Bone broth is good for the bones." They were right - except that today we stir the peptides into our smoothies as a powder instead of spooning them into soup.
• Bittersubstances & liver health: A healthy metabolism also indirectly helps the skin and joints. Bitter substances from artichokes, milk thistle or dandelion, for example, promote bile flow and can help the liver to detoxify. This relieves the body from the inside and can reduce inflammatory processes. If your body fights less with toxins, there is also less "fire" left that damages collagen in the skin and cartilage. In our blog, for example, you can find an article on natural liver detoxification, where you can read about the positive effects of bitter herbs.
• Antioxidants & anti-inflammatory plant substances: Free radicals damage collagen - so antioxidants are your friends. We have mentioned vitamin C, but vitamin E, beta-carotene, zinc, selenium & co. are also important. Polyphenols from green tea (EGCG), curcumin from turmeric, omega-3 fatty acids from fish or linseed oil - all these substances fight silent inflammation in the body and protect collagen structures. Green tea, for example, is said to have positive effects on liver function and antioxidant capacity, and curcumin is considered anti-inflammatory for joint problems. You can incorporate such natural helpers into your diet (or targeted supplements).
• Exercise and training: "Use it or lose it" - this applies to muscles, joints and even the skin (to a certain extent). Regular exercise boosts blood circulation, which brings nutrients to the skin. Strength training stimulates muscles and strengthens tendons - it has also been shown to increase collagen formation in the trained tissues. Moderate cardio training keeps blood vessels elastic (type III collagen in vessel walls also needs to be maintained!). Stretching or yoga can also help to keep the collagen fibers supple. However, beware of overloading: too intensive training without recovery can break down collagen (e.g. chronic micro-tears in muscles/tendons without sufficient regeneration lead to scar tissue). Find a good balance between strain and recovery.
• Sleep and stress management: During sleep, our body releases growth hormones that stimulate repair processes (including collagen formation). Poor sleep can therefore hinder regeneration. Make sure you get enough and good sleep - a dark room, little blue light in the evening, perhaps magnesium as a relaxing bedtime ritual. Stress in turn increases cortisol, which can inhibit collagen synthesis in the long term and promote skin ageing. Relaxation techniques, walks or adaptogenic herbs such as shilajit (mumijo) can help to regulate stress hormones. Shilajit, for example, is valued in traditional Ayurveda as a "rejuvenator" - it is a mineral-rich resin from the Himalayas that is said to support energy metabolism and regeneration(not yet confirmed by EFSA; further studies required).
• Targeted supplements beyond collagen: In addition to collagen, there are other nutritional supplements that are interesting for the skin, joints or muscles. For the skin, for example, biotin, silicon (silica), hyaluronic acid or ceramides - some with approved claims (e.g. "biotin contributes to the maintenance of normal skin"). For joints, in addition to collagen, e.g. glucosamine, chondroitin, MSM - the studies here are mixed, but some swear by them. For muscles and performance in the natural area, creatine (for strength) or Turkesterone should be mentioned. Turkesterone is a plant extract (from Ajuga turkestanica) that is considered a natural alternative to anabolic substances in bodybuilding. It is said to promote protein synthesis and muscle building without having a hormonal effect. Here, too, you have to be realistic: there are few human studies, but initial results look promising. So if you're interested in gaining muscle, you could try Turkesterone as a booster - in addition to a good protein supply with or without collagen. It fits in here as it also targets connective tissue repair and muscle performance. Not yet confirmed by EFSA; further studies required. Turkesterone should therefore only be used experimentally for the time being.

As you can see, collagen is just one piece of the puzzle in a big picture. The best strategy for firm skin, healthy joints and strong muscles is a holistic lifestyle: a nutrient-rich diet, regular exercise, sufficient rest and, if necessary, intelligent supplements. Collagen can be a building block, especially if you already have certain problems (e.g. dry skin, joint pain). But it does not replace any of the basics mentioned. Always remember: Your body is a complex system - support it on many levels and the collagen structures will be optimally supplied.

Conclusion: Using collagen cleverly - your personal "boost" with realism

Finally, let's summarize the most important points. Collagen - whether as a powder in a shake, as gummy bears (yes, there are gummy bears with collagen!) or in capsule form - is not a magical elixir, but it is also far more than just hype. Science shows: collagen peptides can measurably improve skin hydration and elasticity, they can relieve joint pain and increase mobility, and in combination with training they can support muscle building【1】【4】【7】. These effects are moderate but present. For people who want to work specifically on these areas - be it the fine line on the forehead, the pinch in the knee or the last percentage of muscle strength - collagen may be worth a try. The important thing is to be realistic about it: You won't look 20 years younger or completely regenerate a broken layer of cartilage. But you can give your body building material and impetus to improve. Especially in combination with a healthy lifestyle, the results can be noticeable. After a few months of collagen, many users report "somehow fewer joint problems" or "my skin feels better". These are subjective experiences, but they are in line with the trends from studies - as long as you take good quality products in the right dosage and remain patient.

Our advice: If you want to try collagen, do it consciously. Choose a high-quality product (laboratory-tested for harmful substances, transparent declaration). Set yourself a realistic goal - e.g. "I want to see whether my skin looks plumper in 3 months" or "whether my knee pain when jogging will decrease after 2 months". Assess the success soberly and then decide whether it is worth the continued effort. In the meantime, continue to pay attention to your diet and exercise. And remember: collagen is not a drug. If you have serious problems (e.g. severe osteoarthritis, skin diseases, muscle injuries), always seek medical advice. Collagen can provide support, but is not a substitute for therapy.

Finally, we would like to point out that we have formulated this information strictly in accordance with EU regulations. In other words, all statements such as "can support" are deliberately cautious. You have to find out what it actually does for you. But now you are well informed - you know the types I, II, III, their functions and have an overview of the scientific situation. Collagen is a fascinating building block of our body, and nurturing and caring for it can pay off in many ways. Try it out if you like and combine old knowledge (grandma's bone broth) with modern research (collagen peptides & co.). Your connective tissue will thank you for it - in whatever form.

Still have questions? Take a look at our list of sources below - there you will find all the studies we have referred to here. And now: Stay strong, supple and have a good time!

Sources

1. Bolke L., Schlippe G., Gerß J., Voss W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494. DOI: 10.3390/nu11102494
2. de Miranda R.B., Weimer P., Rossi R.C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol, 60(12), 1449-1461. DOI: 10.1111/ijd.15518
3. Asserin J., Lati E., Shioya T., Prawitt J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol, 14(4), 291-301. DOI: 10.1111/jocd.12174
4. García-Coronado J.M., Martínez-Olvera L., Elizondo-Omaña R.E., et al. (2019). Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop, 43(3), 531-538. DOI: 10.1007/s00264-018-4032-7
5. Kumar S., Sugihara F., Suzuki K., Inoue N., Venkatesh J. (2015). A double-blind, placebo-controlled, randomized, clinical study on the effectiveness of collagen peptide on osteoarthritis. J Sci Food Agric, 95(4), 702-707. DOI: 10.1002/jsfa.6752
6. Lugo J.P., Saiyed Z.M., Lane N.E. (2016). Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study. Nutr J, 15(1), 14. DOI: 10.1186/s12937-016-0120-4
7. Zdzieblik D., Oesser S., Baumstark M.W., Gollhofer A., König D. (2015). 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, 114(8), 1237-1245. DOI: 10.1017/S0007114515002810
8. Brueckheimer P.J., Costa Silva T., Rodrigues L., Zague V., Isaia Filho C. (2025). The Effects of Type I Collagen Hydrolysate Supplementation on Bones, Muscles, and Joints: A Systematic Review. Orthopedic Reviews, 17(1). DOI: 10.52965/001c.129086
9. Proksch E., Schunck M., Zague V., Segger D., Degwert J., Oesser S. (2014). Oral collagen supplementation reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol, 27(3), 113-119. DOI: 10.1159/000355523
10. Myung S.K., Park Y. (2025). Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Med (online ahead of print). DOI: 10.1016/j.amjmed.2025.04.034