What Are the Uses of Collagen Supplements?

Collagen has become one of the stars in the world of supplements in recent years. However, the general belief that collagen is used only “for the skin” limits the potential usage areas of this protein. In reality, collagen can be effective in many areas from skin health to joint function, from athletic performance to wound healing. In this article, we will explore the uses of collagen supplements in a detailed and specific way, backed by scientific data.

Skin Health and Anti-Aging Support

Collagen is the main structural protein of the dermis layer and plays a role in many functions, from skin elasticity to moisture retention.

What Are the Benefits of Collagen for the Skin?

• Reduction of wrinkles: 12-week studies have shown a decrease in facial wrinkles.
  
• Improved skin elasticity and firmness: Collagen peptides can stimulate dermal fibroblasts to increase new collagen production.
  
• Increased moisture retention: Collagen formulas combined with hyaluronic acid support skin hydration levels.
  

Note: Collagen is especially suitable for people over the age of 30, those with high UV exposure, smokers, and individuals with dry or sensitive skin.

Joint and Cartilage Health

60–70% of the cartilage tissue found on joint surfaces consists of collagen. With age, collagen production decreases, leading to joint pain and restricted movement.

Which Type of Collagen Is Effective for Joints?

• Type 2 collagen is specialized for cartilage tissue and is usually sourced from chicken.
  
• A daily 10 g collagen supplement reduces pain and provides functional improvement in osteoarthritis patients.
  

Note: In a study with 250 participants, a statistically significant reduction in pain was observed after 6 months of collagen supplementation.

What Does Collagen Supplementation Provide for Muscles?

• Supports muscle protein synthesis.
  
• Speeds up post-exercise recovery.
  
• Increases muscle mass and strength (especially when combined with resistance training).
  

Note: Type 1 and Type 3 collagen are especially beneficial for muscles and connective tissues. It is recommended for older adults who exercise.

Accelerating Wound Healing

Collagen is a fundamental building block for new tissue formation in wound healing. Therefore, collagen supplements are commonly used both internally (oral) and externally (dressings).

Which Types of Wounds Can Be Supported with Collagen?

• Diabetic foot ulcers
  
• Pressure sores
  
• Post-burn tissue regeneration
  

Note: In one study, patients given 15 g/day of collagen hydrolysate showed 96% greater success in  healing.

Tendon, Ligament, and Connective Tissue Health

Collagen supplementation may support the healing process in tendon tears and ligament injuries, which are common in athletes.

What Does Collagen Provide for Athletic Performance?

• May improve tendon durability.
  
• Reduces post-exercise muscle damage.
  
• Helps prevent overuse syndromes (e.g., runner’s knee, tennis elbow).
  

Note: Formulations recommended for athletes often combine collagen with vitamin C, zinc, and magnesium. These combinations create a synergistic effect that supports recovery.

The Role of Collagen in Bone Health

Collagen is the protein that makes up 90% of the bone matrix. It plays a critical role in helping calcium bind to bone tissue.

What Does Collagen Supplementation Do?

• May support bone mineral density.
  
• Can accelerate the callus formation process (new bone growth) after fractures.
  
• Type 1 and Type 3 collagen are the most commonly used forms in this area.
  

Note: Collagen is particularly recommended for postmenopausal women.

Nail, Hair, and Dental Health

Collagen also plays a role in the structure of nails, hair follicles, and gum connective tissues. A deficiency may lead to brittle nails, hair loss, and gum recession.

How Does Collagen Help in These Areas?

• May speed up nail growth and reduce breakage.
  
• Can contribute to thickening hair strands and reducing hair loss.
  
• Helps maintain healthy gums.
  

You can also check out our article on nutrition tips for nail health:
https://www.conalt.com/en/blog/nutritional-recommendations-for-nail-health/

Supportive Role in Aesthetic and Cosmetic Procedures

After aesthetic procedures especially laser, filler, or surgical treatments—collagen supplementation may accelerate the healing process.

After Which Procedures Is It Used?

• Laser skin resurfacing
  
• Facelift operations
  
• Lip and eye area fillers
  

Note: For cosmetic purposes, collagen products are often combined with vitamin C and hyaluronic acid.

Which Type of Collagen Should Be Used for Which Purpose?

For Skin Health and Wrinkles

Type of Collagen: Type 1

Recommended Daily Dose: 2.5 – 5 grams

For Joint Health

Type of Collagen: Type 2

Recommended Daily Dose: 5 – 10 grams

For Muscle Support

Type of Collagen: Type 1 / Type 3

Recommended Daily Dose: 10 grams (with exercise)

For Wound Healing

Type of Collagen: Type 1

Recommended Daily Dose: 10 – 15 grams

For Tendon and Ligament Support

Type of Collagen: Type 1 / Type 3

Recommended Daily Dose: 5 – 10 grams

For Nail, Hair, and Dental Health

Type of Collagen: Type 1

Recommended Daily Dose: 2.5 – 5 grams

Our Final Tips for You

• Take it with vitamin C: It is critical for collagen synthesis.
  
• Consume at night: Absorption may increase due to melatonin effect.
  
• Choose based on your personal health condition: If you have kidney failure, active cancer, or seafood allergies, consult a doctor.

Reference

Bes Diy Derg 2024;52(2):113-120