It plays a role in strengthening skin, as well as in elasticity and hydration. As you age, your body produces less collagen , leading to dry skin and the formation of wrinkles. Several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.

One review of 26 studies focusing mostly on women found that taking 1—12 grams of collagen per day for 4—12 weeks led to improvements in skin elasticity and hydration. These supplements may work by stimulating your body to produce collagen and other proteins that help structure your skin, including elastin and fibrillin.

Check out our roundup of the best collagen supplements. As you age, the amount of collagen in your body decreases, and your risk increases for joint disorders such as osteoarthritis. Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain.

A review of studies in people with osteoarthritis found that taking collagen led to significant improvements in joint stiffness but not pain or functional limitation. Researchers suggest supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen which may lead to lower inflammation, better joint support, and reduced pain.

But evidence is needed to recommend collagen as a treatment for osteoarthritis. Your bones are made mostly of collagen. As you age, collagen deteriorates, and your bone mass decreases.

This may lead to conditions such as osteoporosis, which is characterized by low bone density and a higher risk of bone fractures.

Research suggests collagen supplements may help inhibit the bone breakdown that leads to osteoporosis. In a month study of postmenopausal women, some took a calcium and vitamin D supplement with 5 grams of collagen and others took a calcium and vitamin D supplement with no collagen daily.

Those taking the calcium, vitamin D, and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown and less loss of mineral bone density than those who took only the calcium and vitamin D.

Another study found similar results in 66 postmenopausal women who took 5 grams of collagen daily for 12 months. In a week study, 26 older men with sarcopenia took 15 grams of collagen while participating in an exercise program.

Researchers have theorized that collagen supplements may help reduce the risk of heart conditions. Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become less flexible and elastic, which may lead to atherosclerosis, a disease characterized by the narrowing of your arteries.

This condition may cause heart attack and stroke. In a 6-month study, 30 healthy adults took 16 grams of collagen daily. HDL is an important factor in the risk of heart conditions, including atherosclerosis, though more research is needed. Although no randomized controlled trials support this claim, some health professionals report that collagen supplements can treat leaky gut syndrome , also called intestinal permeability.

Individuals report collagen helps, but research is needed. Taking collagen may increase the strength of your nails. While no studies have examined the role of collagen supplements in brain health, some people claim that they improve mood and reduce anxiety symptoms.

Proponents believe that collagen supplements may promote weight loss and faster metabolism. However, no studies support these claims. Although these potential effects are promising, more research is needed before formal conclusions can be made. While collagen supplements are generally well tolerated with few reported side effects, many are made from common food allergens , such as fish, shellfish, and eggs.

People with allergies to these foods should avoid collagen supplements made with these ingredients. Some people report nausea, bloating, and heartburn when taking collagen supplements, but research has not consistently shown these as side effects.

Vitamin C is crucial for collagen synthesis. There are many foods that are high in Vitamin C , like citrus fruits, broccoli, strawberries, and many others. Vegan collagen can be made from genetically modified yeast and bacteria, which contain proteins similar to collagen.

Reviews of studies have yielded mixed results about these supplements. The difference in outcomes may be due to the variety of supplement types and doses researchers used.

Studies have also differed on which of these supplements offers the greatest benefit for OA. Some find chondroitin to be superior, others favor glucosamine, while still others prefer a combination of the two.

The ideal form of glucosamine has also caused dissent in the research community. Some studies show an advantage to glucosamine sulfate; others to glucosamine hydrochloride. One study that compared the two glucosamine forms head to head found no real difference between them.

Mayo Clinic researchers agree, saying that evidence supports trying glucosamine sulfate — not hydrochloride — with or without chondroitin sulfate for knee OA. Glucosamine and chondroitin are considered safe, with no serious side effects reported in studies. However, these supplements can interact with blood thinners like warfarin Coumadin.

They might also affect blood sugar levels, and one small study found they raise eye pressure, which could increase the risk for glaucoma. If you have diabetes or glaucoma, you may need to avoid these supplements, or have your doctor monitor your blood sugar levels and eye pressure more closely while you take them.

In OA treatment guidelines , the Arthritis Foundation and American College of Rheumatology give a conditional recommendation of chondroitin sulfate for hand OA. That means that there isn't strong evidence that benefits outweigh risk, but the supplement could be helpful for people with OA.

Also, be patient. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

This report will examine the role that chronic inflammation plays in these conditions, and will also provide information on the breadth of drugs currently available to alleviate symptoms. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

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How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. But can a diet rich in anti-inflammatory foods also help your joints? Choosing the right diet There are two main dietary patterns that are thought to produce anti-inflammatory benefits, says McCormick.

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More specifically, it is thought that glucosamine promotes the creation of certain chemical compounds, including collagen, that are important structural components of articular cartilage and synovial fluid. Some studies indicate that taking glucosamine supplements may protect joint tissue by preventing the breakdown of cartilage, particularly in athletes.

For example, one study demonstrated that taking 1. These results suggest a joint-protective effect of glucosamine. However, more research is needed. Glucosamine helps develop tissues that are crucial for proper joint function. While more studies are necessary, some research indicates that glucosamine supplements may protect your joints from damage.

Glucosamine supplements are frequently taken to treat various bone and joint conditions. Most scientific research on glucosamine has focused on the use of one specific form called glucosamine sulfate.

This molecule has been well-studied for its potential to treat symptoms and disease progression associated with osteoarthritis OA , rheumatoid arthritis RA , and osteoporosis. Multiple studies indicate that taking daily glucosamine sulfate supplements may offer effective, long-term treatment for OA by significantly reducing pain, helping maintain joint space, and slowing disease progression 9 , 10 , 11 , Meanwhile, other studies have not found glucosamine to significantly improve joint pain or function in people with hand, hip, or knee osteoarthritis 13 , 14 , 15 , Based on the conflicting evidence, some scientific organizations recommend against the use of glucosamine for managing knee osteoarthritis As such, more human research is needed to better understand the mechanisms of and best applications for glucosamine in joint and bone diseases.

Though glucosamine is used frequently to treat various bone and joint conditions, more research on its effects is needed. People often use glucosamine to treat a wide variety of chronic inflammatory diseases, although scientific data to support this is limited.

Glucosamine is widely promoted as a treatment for interstitial cystitis IC , a condition characterized by chronic inflammation of the bladder muscles and symptoms like frequent urination and bladder pain.

IC is associated with a deficiency in a compound called glycosaminoglycan. Inflammatory bowel disease IBD is a condition that causes chronic inflammation of the intestines, often leading to symptoms like bloating, stomach cramps, and diarrhea. A study in mice with IBD indicated that supplementing with glucosamine could reduce inflammation In one small study, 34 participants with IBD who took N-Acetyl glucosamine — another form of glucosamine supplements — for 4 weeks reported significant improvements in symptoms like pain and diarrhea However, the study was not blinded and contained no control group.

This prevents any conclusions from being drawn about the efficacy of glucosamine for improving IBD-related symptoms. Multiple sclerosis MS is a chronic condition that affects your central nervous system.

Symptoms vary but can include fatigue, tremors, and trouble walking, talking, and seeing. Some people claim that glucosamine could be an effective treatment for MS, but supporting research is lacking.

For example, one review showed no significant impact of glucosamine supplements on MS relapse rate or disease progression Glaucoma is an eye disease that can cause some vision loss and even blindness.

Some people believe it can be treated with glucosamine. Some sources claim that glucosamine is an effective therapy for temporomandibular joint TMJ disorders. These are health issues related to your jaw — like jaw pain and locking of the jaw joint.

However, research to support this claim remains insufficient. One small study showed a significant reduction in pain and inflammatory markers as well as increased jaw mobility in participants who received a combined supplement of glucosamine sulfate and chondroitin Another study showed a significant improvement in maximum mouth opening and pain reduction — demonstrated by reduced inflammatory markers — after taking 1.

As such, more research is needed on the topic. While glucosamine is often regarded as an effective treatment for a wide variety of conditions, there is no conclusive data on its impact. Ultimately, more research is needed. Currently, the strongest evidence supports glucosamine sulfate use for the long-term treatment of OA symptoms.

But even then, evidence remains inconclusive 25 , 26 , Besides this, glucosamine is less likely to be an effective treatment for other diseases or inflammatory conditions.

Manufacturers willing to have their products tested for purity tend to have higher standards. ConsumerLab, NSF International, and US Pharmacopeia USP are a few independent companies that provide certification services.

Most research supports the use of glucosamine-sulfate solely for managing OA symptoms, but even then, evidence remains inconclusive.

Based on available studies, the supplement is less likely to be effective for any other conditions. Research into chondroitin has had largely inconclusive results, but it's still accepted as a supplement that could be beneficial in aiding joint health.

It's generally viewed as a safe supplement, though, like many others, it can interact with blood thinners like Warfarin and put you at risk for bleeding. People often turn to vitamin E to support their immune systems, as this vitamin is an antioxidant.

However, there is some research on how vitamin E may slow the progression of osteoarthritis and promote the growth of new cartilage cells. However, much of this research requires further study. That being said, vitamin E is a good supplement to keep in your rotation, as it also promotes good vision and brain health.

Just note that it can interact with blood thinners and put you at risk for bleeding. Turmeric is not just a spice used in some cuisines, it's been used in traditional medicine as a healing spice and it's considered one of the more powerful natural ingredients you can add to your meal for a health boost.

Specifically, its active ingredient or compound, curcumin, has antioxidant and anti-inflammatory properties. For these reasons, you may consider adding turmeric to your food or even taking curcumin in supplement form.

But as with all supplements, it's important not to overdo it and check in with your doctor first. According to the Arthritis Foundation , there's some research that suggests curcumin works as an anti-inflammatory for pain relief.

But as is outlined in an article by Harvard Health and is applicable to the benefits of most if not all supplements , more research into this relationship is needed. Also, be weary of turmeric or curcumin supplements in particular if you take anti-coagulants blood thinners , as these supplements can cause risky side effects for certain people.

As always, ask your doctor first. As mentioned, most supplements are generally considered safe for people to take, and many of them are vitamins that your body requires.

However, you should always research supplements before you start taking them, and it's important you consult with your doctor first if you're on prescription medication, since some supplements can interfere with the way drugs work.

Many of them can interact with prescription medications , and you want to know that beforehand. If you're pregnant or breastfeeding, you'll also want to go over any supplements with your doctor before you start taking them.

It can be tricky to nail down a proven medical benefit for any supplement -- for joint health or otherwise. Supplements aren't meant to be used as a remedy for a medical condition, but rather as something that will supplement or complement your diet, especially if you're deficient in a nutrient.

The supplements included in this best list were chosen because some research has found a potential benefit for joint health, though whether you decide to take one will depend on the medications you're prescribed and your individual health concerns.

No, the US Food and Drug Administration doesn't sign off on and investigate supplements like it does medications or drugs.

However, there are manufacturing practices and marketing rules that companies that make supplements must follow. Most are hydrolyzed, which means the collagen has been broken down to make it easier to absorb. These supplements come primarily in powder form but are also available in capsules.

The types of collagen found in supplements vary — some contain one or two types, while others contain up to five. You can increase your intake of collagen by taking supplements or eating animal foods and bone broth. However, absorption from food may not be as efficient as from supplements.

Collagen is a major component of your skin. It plays a role in strengthening skin, as well as in elasticity and hydration. As you age, your body produces less collagen , leading to dry skin and the formation of wrinkles.

Several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.

One review of 26 studies focusing mostly on women found that taking 1—12 grams of collagen per day for 4—12 weeks led to improvements in skin elasticity and hydration. These supplements may work by stimulating your body to produce collagen and other proteins that help structure your skin, including elastin and fibrillin.

Check out our roundup of the best collagen supplements. As you age, the amount of collagen in your body decreases, and your risk increases for joint disorders such as osteoarthritis. Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain.

A review of studies in people with osteoarthritis found that taking collagen led to significant improvements in joint stiffness but not pain or functional limitation.

Researchers suggest supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen which may lead to lower inflammation, better joint support, and reduced pain. But evidence is needed to recommend collagen as a treatment for osteoarthritis.

Your bones are made mostly of collagen. As you age, collagen deteriorates, and your bone mass decreases. This may lead to conditions such as osteoporosis, which is characterized by low bone density and a higher risk of bone fractures.

Research suggests collagen supplements may help inhibit the bone breakdown that leads to osteoporosis. In a month study of postmenopausal women, some took a calcium and vitamin D supplement with 5 grams of collagen and others took a calcium and vitamin D supplement with no collagen daily.

Those taking the calcium, vitamin D, and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown and less loss of mineral bone density than those who took only the calcium and vitamin D.

Another study found similar results in 66 postmenopausal women who took 5 grams of collagen daily for 12 months. In a week study, 26 older men with sarcopenia took 15 grams of collagen while participating in an exercise program.

Researchers have theorized that collagen supplements may help reduce the risk of heart conditions. Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body.

Without enough collagen, arteries may become less flexible and elastic, which may lead to atherosclerosis, a disease characterized by the narrowing of your arteries. This condition may cause heart attack and stroke. In a 6-month study, 30 healthy adults took 16 grams of collagen daily.

HDL is an important factor in the risk of heart conditions, including atherosclerosis, though more research is needed. Although no randomized controlled trials support this claim, some health professionals report that collagen supplements can treat leaky gut syndrome , also called intestinal permeability.

Individuals report collagen helps, but research is needed. Taking collagen may increase the strength of your nails. While no studies have examined the role of collagen supplements in brain health, some people claim that they improve mood and reduce anxiety symptoms. Proponents believe that collagen supplements may promote weight loss and faster metabolism.

However, no studies support these claims. Although these potential effects are promising, more research is needed before formal conclusions can be made.