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Nov 29, 2023

What Are Collagen Gummies? Health Benefits, Risks, and More

It’s no surprise that collagen gummies have become wildly popular in recent

It's no surprise that collagen gummies have become wildly popular in recent years. Collagen is a trending supplement — with people taking collagen peptides (which are tiny pieces of collagen) to improve their skin elasticity and hydration, according to the Cleveland Clinic. The collagen industry is expected to grow by over 10 percent by 2030, a recent industry report notes.

Gummy supplements in general have taken off (maybe because they taste like candy but make health-promoting claims — a hypothetical win-win), with the gummy supplement industry also expected to grow, by about 5 percent in five years, market research found.

Combine collagen's popularity with people's love of gummies, and you have one buzzy supplement. But just because collagen gummies are receiving lots of hype, that doesn't necessarily mean they’re a slam dunk for your health.

Here, discover what you need to know about collagen gummies and whether they’re worth stocking up on.

Collagen gummies are a supplement designed to help your health — primarily your skin, nails, joints, and bones.

So what is collagen, exactly? Collagen is almost everywhere in your body, present in your skin, tendons, and muscles, the Cleveland Clinic notes. "It's one of the most abundant proteins in the body, responsible for the strength of your skin, muscles, bones, and connective tissue," says Jamie R. Manning, MD, a double board-certified dermatologist and Mohs surgeon with specialty in skin cancer surgery and cosmetic and procedural dermatology.

Collagen plays a particularly important role in the skin. The catch is that as we age, we lose some of that collagen, and it's more challenging for the body to keep producing it, the Mayo Clinic notes. That's where collagen peptides come in.

"The theory behind collagen supplementation is that we can boost our body's collagen by ingesting collagen in the form of powders, tablets, or gummies in order to enhance skin quality and see anti-aging benefits," says Dr. Manning.

If you are a vegan or vegetarian, you'd probably like to know where this collagen comes from. "Most collagen products are derived from animal products such as beef, pork, or fish," says Manning. In addition to the collagen, gummies will contain an ingredient to give them their texture, whether that's pectin (from fruit) or gelatin (derived from animals), as well as some type of flavoring, like orange juice.

The purpose of collagen gummies — and collagen supplements in general — is hypothetically to promote anti-aging. "They are intended to decrease skin wrinkles, as well as thicken hair," says Vicki Shanta Retelny, RDN, a Chicago-based registered dietitian-nutritionist and the host of the podcast Nourishing Notes. "Collagen is a major component of connective tissue; it provides your skin with structure and makes for strong joints and bones," Retelny says.

Here are some of the main purported functions of collagen supplements, such as gummies, according to Harvard T.H. Chan School of Public Health:

In addition to taking collagen in gummy form, you can also take a collagen supplement capsule or powder (people usually add this powder to their coffee or smoothies).

Another way to get these peptides? From bone broth. According to the Cleveland Clinic, simmered beef, chicken, or fish bones are a rich source of collagen.

Protein-packed foods are also beneficial for helping your body produce its own collagen, as are foods filled with vitamin C (like citrus fruits and leafy greens), and those with zinc and copper, per the Cleveland Clinic.

As for the types of collagen gummies on the market? You can buy standard collagen gummies made with (no surprise here!) collagen — an animal-derived product. You can also find "vegan collagen gummies," but it's important to know the difference. "Any products that claim to be ‘vegan’ or ‘vegetarian’ do not actually contain collagen, but contain collagen-boosting ingredients like vitamin C or zinc that are involved in collagen synthesis," says Manning.

Also, collagen gummies come in a variety of shapes, whether it's rings (Olly), ovals (Nature Made), or little shields (Vital Proteins).

Many people pick up a bottle of collagen gummies hoping to reap beauty-promoting benefits. Just know that research is ongoing, and many studies on collagen supplements are small. "There is a lack of scientific data to comment on the efficacy of collagen supplementation," says Manning. Here, discover if the hair, skin, and nails hype is really warranted.

Most people try collagen for its anti-aging perks, and there is some evidence that it may help. One review of research, published in the December 2021 International Journal of Dermatology, found that there was enough evidence to suggest that hydrolyzed collagen supplements reduced skin aging by improving skin hydration, elasticity, and wrinkles, compared with a placebo (and when taken for at least 90 days). "The idea is that the ingestion of the collagen and absorption through the GI tract can eventually find its way to the skin and have skin-enhancing effects," says Manning. ("Hydrolyzed" means that the collagen is broken down into an easy-to-digest peptide form, and that's the type of collagen typically used in gummies and powders.)

Still, there are some caveats. Another review of research, published in February 2023 in the journal Actas Dermosifiliograficas, noted that more research is needed on oral collagen supplementation's benefits to the skin, considering the reviews are relying on small studies done mostly on females, and there's a need to decide which clinical results are relevant.

Collagen supplements often get promoted for their potential benefits for strong nails (and hair). One small study that did not use a control group looked at the nail growth of 25 healthy female participants with at least some signs of brittle nails, who were taking 2.5 grams (g) of collagen peptides daily for 24 weeks. The results, which were published in August 2017 in the Journal of Cosmetic Dermatology, found a 12 percent increase in nail growth and 42 percent fewer broken nails than before the participants started using the collagen peptides. Because of the study's small size, more research needs to be done to back up these findings.

Collagen may show promise for those suffering from joint pain. That's because, according to Cleveland Clinic, it can potentially help ease some knee joint pain and also help with mobility for those suffering from knee osteoarthritis.

One past study looked specifically at chicken collagen, and found that when people with rheumatoid arthritis took capsules of the collagen for 24 weeks, they noticed a decrease in symptoms like tender joints and morning stiffness.

Loss of bone mass is a big concern for people as they age — and collagen is a major component of bone, according to Harvard T.H. Chan School of Public Health. One past study found that when post-menopausal women with osteopenia used a calcium-collagen supplement for 12 months, they didn't lose as much bone mineral density as the control group.

Another study, published in January 2018 in the journal Nutrients, found that a collagen peptide supplement increased bone mineral density in post-menopausal women who were experiencing bone mineral density loss.

While this isn't a major concern for many people, those suffering from burns or other health issues involving chronic wounds (like diabetes or cancer) may take interest in collagen. "There is some evidence for its positive effect on wound healing," says Manning. One study, published in December 2019 in Burns: Journal for the International Society of Burn Injuries found that an oral hydrolyzed collagen supplement improved wound-healing for burn victims.

A review published in May 2021 in the journal Bioengineering noted that collagen plays an important role in wound healing, though research is still ongoing, and people with wound complications should discuss what forms of collagen might be best with their doctor. For example, people may be advised to use collagen-infused wound dressings.

While people may turn to collagen for its potential anti-aging benefits, whether that's improved skin elasticity or joint mobility, there is no evidence that it can directly help with weight loss, says Retelny.

Still, some people note that collagen gummies are a helpful way to get protein (one popular brand of collagen gummies contains 3 g of protein per serving), which some argue is beneficial for weight loss. One review of research published in July 2020 in the Journal of Obesity and Metabolic Syndrome concluded that high protein diets are an effective tool for weight reduction. Nevertheless, there are many ways besides collagen gummies to get protein.

Others note that because research shows it may help people with joint pain become more mobile — and thus exercise more — it could be a useful component of a weight loss plan.

Finally, one small study published in March 2019 in the journal Marine Drugs found that a type of collagen peptide supplement derived from fish may suppress fat accumulation in overweight adults, but more research needs to be done to verify these results.

Before you buy your first bottle, here's what you need to know about the safety of collagen gummies.

Fortunately for their fans, the risks of these supplements are generally considered low. "The good news is there are no contraindications — unless you are allergic to some of the components — to taking collagen supplementation and few side effects," says Manning.

If you suffer from allergies, though, do read the bottle carefully. "Caution should be practiced if you’re allergic to eggs or shellfish as some gummies can be made with these common allergens," says Retelny.

Some words of warning — supplements like collagen gummies aren't regulated by the U.S. Food and Drug Administration (FDA), and are thus not approved for their safety before they come to market. "Additionally, since it is not regulated, that raises questions about the purity of the active ingredients and also the possibility of unlisted additives," says Manning.

Also, there is no research on collagen supplementation and its impact on pregnant or breastfeeding women, and so women who are pregnant or breastfeeding should talk to their doctors before starting a collagen supplement regimen.

Collagen is typically well-tolerated by people, but there are some side effects to be aware of. "Some studies noted nausea and GI upset but did not feel it was related to the supplementation," says Manning.

One review of research on collagen supplementation published in January 2022 in the journal Dermatology Practical and Conceptual found no mention of side effects in 12 different studies on oral collagen supplementation and aging.

While there's no guarantee that collagen gummies will be effective, adults who don't have allergies to ingredients like egg and shellfish and who are looking for a way to improve the appearance of their skin may want to talk to their dermatologist or doctor about collagen gummies.

Just know that collagen gummies do typically contain sugar (one popular brand, for example, contains 4 g of added sugar). "So, when monitoring daily added sugar intake, it's a consideration," says Retelny. If this is the case for you, you may want to think about a different form of collagen peptides — such as the plain powdered version, which often doesn't contain sugar. And of course, those allergic to eggs or shellfish will want to take precautions, too.

People who are vegan or vegetarian will want to avoid collagen gummies because they are made from animal products.

Last, women who are breastfeeding or nursing will likely want to avoid collagen supplements (or talk to their doctor before taking them), as no research has been done in this area.

If you're not sure what to look for when heading down your health food aisle or searching online, here's what you need to know when shopping for collagen gummies.

Because supplements aren't regulated by the FDA for safety, deciding which ones to purchase can seem difficult. One helpful hint: "As with all supplements, be sure that the collagen gummies are third-party tested and are verified by a reputable organization like USP, UL, or ConsumerLab," advises Retelny.

You can also ask your doctor if there's a brand she prefers. If you’re comparing a few different bottles, check the back of the container to see which brands have the lowest added sugar. You’ll also want to make sure you’re getting collagen in your supplement — many brands contain around 2,500 milligrams (mg) of collagen per serving (which is 2.5 g), but others contain as little as 100 mg.

Most labels will tell you to "store in a cool, dry place." That includes away from ovens, humid places like bathrooms, and out of direct sunlight.

Bottles may also warn you to keep the product away from children. Collagen gummies may look like candy (and thus entice children) but they are typically not intended for children to consume (for example, one brand warns that you should talk to your child's pediatrician before giving them collagen gummies).

Wondering how much collagen to take? Unfortunately there's no clear answer. "There is no agreed dosing regimen for collagen supplementation," says Manning.

Most gummies contain about a 2.5 g (or 2,500 milligram) dose of collagen peptides, and you don't always get that amount by eating just one. "Typically with collagen gummies you have to take several, such as five gummies, for 2.5 mg of collagen peptides," says Retelny.

Follow the dosage suggestion on the package, or talk to your doctor for dosing recommendations.

Overall, collagen gummies are a convenient way to get collagen, says Retelny. "It's like a spoonful of sugar makes the medicine go down — collagen gummies are just another way to package and administer these peptides," Retelny says.

Collagen gummies may help improve a person's skin elasticity, as well as potentially help with joint mobility and bone strength, but more research needs to be done on collagen and collagen peptide supplementation. Talk with your doctor before you pick up a bottle — although the overall risks are considered low, there may be more cost-effective and stronger evidence-supported ways to achieve the same benefits. Also, if you are trying to cut back on sugar, you might want to look for alternatives (like sugar-free powders).

Finally, people who have allergies, are pregnant or nursing, or are vegan or vegetarian will likely want to skip them.

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