Collagen peptides are collagen cut into small pieces, usually from cattle, pigs, chicken or fish. Small studies find modest effects on skin elasticity and possibly on joint complaints. There are no approved health claims in the EU for collagen itself.
What are collagen peptides?
Collagen is the most abundant protein in your body: it is found in skin, tendons, bones and cartilage. Collagen peptides (also called 'hydrolysed collagen') are collagen that has been cut into small pieces. This makes it dissolve easily in coffee, water or a shake.
Where does it come from?
Most products come from cattle, pigs, chicken or fish (marine collagen). For people who eat halal, kosher or pescatarian, the source matters; see also our blog on halal peptides. Truly vegan collagen does not exist; 'vegan collagen' is usually a mix of amino acids and vitamins.
What does research show?
- Skin: several small studies find slightly better skin elasticity and moisture content after a few months of use.
- Joints: there are indications of fewer complaints in athletes, but the evidence is mixed.
- Muscles: as a protein source, collagen is less complete than whey protein, because it contains little leucine.
Many studies are small and paid for by manufacturers. So be critical of big promises.
What may a webshop promise?
In the EU, only approved health claims may be made for food. There are none (yet) for collagen itself. A text such as 'collagen repairs your joints' is therefore not allowed. You may, however, use a claim for added vitamin C, which contributes to normal collagen formation. The NVWA supervises this under the Warenwet (Dutch Commodities Act) (Radar).
What to look for when buying
- Source stated (bovine, fish, porcine) and, where applicable, a quality mark.
- As few added sugars and flavourings as possible.
- Independently tested for heavy metals.
In short
Collagen peptides are a safe and legal food supplement with modest, promising results for skin and joints. Not a miracle cure, but a fine addition to a varied diet.
Frequently asked questions
Does vegan collagen exist?
No, collagen comes from animals. ‘Vegan collagen’ is usually a mix of amino acids and vitamins.
Which health claims are allowed for collagen?
There are no approved claims in the EU for collagen itself. A claim for added vitamin C, which contributes to normal collagen formation, is allowed.
