Evidence Level
Collagen peptides are a well-supported supplement for skin health and joint support. A systematic review and meta-analysis by de Miranda et al. (2021) of 19 studies involving 1,125 participants demonstrated that hydrolyzed collagen supplementation effectively reduces signs of skin aging. Additionally, a randomized, double-blind, placebo-controlled trial by Lee et al. (2025) found that low-molecular-weight collagen peptides significantly improved skin wrinkle depth, elasticity, hydration, and pore tightening in 70 adults over 8 weeks. Similarly, Seong et al. (2024) reported that low-molecular-weight collagen peptides improved skin roughness, elasticity, hydration, and whitening in a trial of 100 participants over 12 weeks.
For joint health, Clark et al. (2008) conducted a study on community-dwelling adults, showing that collagen supplementation can reduce joint pain. Furthermore, Kviatkovsky et al. (2023) found that collagen peptides improved function, pain, and physical and mental outcomes in active adults. In sports medicine, Shaw et al. (2017) demonstrated that vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis, leading to recommendations of 15 g collagen + vitamin C before rehab exercises.
A systematic review by Inacio et al. (2024) of 11 studies highlighted that hydrolyzed collagen stimulates fibroblast proliferation and activation without toxicity. However, product quality varies; consumers should seek hydrolyzed peptides with a molecular weight of 2-5 kDa for optimal efficacy.