In the crowded nutrition and supplements market, the collagen Hydrolyzed has emerged as one of the products that many people take daily with the thought that it will improve their joints and bones so that they become rejuvenated again. And it is no wonder, because there are promises of unbreakable articulations, eternally young skin and fracture-proof bones flooding social networks. But science has a lot to say here.
Some statements. Skepticism can be maximum when taking these supplements that are sold to us as almost a miracle for health. In this way, there are some voices like that of Santiago Segura that they point to speeches of disappointment: “I was taking collagen for my bones, but I read that it’s like eating a computer to be smarter.”
But… Are you right in saying that it is useless? The science here is quite clear: it is not a miracle, but it is not something harmless that we take every day.
Collagen in the body. At a purely biological level, type I collagen functions as the main protein of the structural matrix of bone tissue, that is, as if they were the scaffolding for later bricks. Once we took this into account, science wanted to see how its construction works.
The supplement problem. Within scientific logic, when we swallow a collagen pill and it reaches the stomach, it is literally broken down by stomach acids. In this way, when it is decomposed, it loses its main function, since it has to be absorbed into small amino acids that make up proteins such as collagen.
The problem here is that the body does not know that we have taken collagen, but instead it detects that there are a series of amino acids that are like its bricks for future proteins. In this way, very varied proteins can be built in the blood, but it may not end up forming this collagen that we want to go to the bone or cartilage. And this is what explains why some are big detractors of taking collagen.
What does science say? Here the studies have not been so catastrophic in pointing out that the body is capable of absorbing protein peptides in the intestine and they can act in target areas. Here the difference is that peptides are a small protein fragment of several amino acids, which does not resemble collagen, which is the complete protein, but it does something.
We have an example in a meta-analysis published in 2025 which concluded that supplementation with hydrolyzed collagen significantly increases bone mineral density in critical areas such as the spine and neck of the femur.
In the case of postmenopausal women. an acquaintance 2018 clinical trial showed that a dose of 5 grams per day of specific collagen peptides for 12 months managed to increase bone mineral density and improve biomarkers compared to a placebo group. This is something fundamental, because we are talking about a group of people who are very prone to bone problems.
Furthermore, a 4-year follow-up published in 2021 confirmed these long-term effects in this same demographic group with osteopenia or osteoporosis.
More evidence. A 2026 large systematic review on musculoskeletal health group tests pointing to consistent and clinically relevant benefits for both bone and muscle, although it warns that the level of evidence is intermediate. And once again we see that it is not at all a miracle for everyone, nor does it replace good treatment for bone problems.
The small print. Despite these positive data, science also puts a handbrake on the excessive expectations that they sometimes try to sell us. In this case, many of the studies carried out to date are relatively small, of short duration or have a very heterogeneous design without focusing on a similar population.
In addition to all this, we must remember that we are not dealing with a drug, but rather a dietary supplement. For health problems, once again we must remember that you should consult a doctor who will evaluate the medical treatments currently approved for osteoporosis, such as bisphosphonates. But ‘take for the sake of taking’ is not the best strategy, as with other supplements.
A winning combo. If you are going to take collagen expecting real benefits in your bones, science indicates that it is not enough to take an isolated pill and wait for a miracle. In this case, it must be taken into account that the best collagen is the one that is specifically hydrolyzed, and its composition is also validated and supported.
Patience is also essential here, since it has to be taken for several months and the positive effects are much more relevant when collagen is combined with a diet rich in calcium and vitamin D, added to physical exercise.
Images | GRANAT
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