The Effects of Daily Collagen Supplement Consumption on Your Body

Collagen has become quite the buzzword in the health world, with a variety of products available in pills, powders, and even baked goods. But does collagen actually work and should it be incorporated into daily routines? Influencers have been spotted adding it to their morning coffee, while the supplement continues to grow in popularity both in stores and on social media. In fact, the collagen market is expected to continue expanding until 2030.

This naturally occurring protein plays a crucial role in the framework of cells and tissues, providing support, strength, and elasticity to skin, bones, and connective tissue. Collagen also has a significant role in cellular processes, such as immune response, cellular communication, and tissue repair.

“Collagen supplements are thought to work by providing the body with the building blocks it needs to produce more collagen, as well as stimulating the body’s natural production of collagen,” explains Pam Hartnett, MPH, RDN, owner of The Vitality Dietitians and nutrition writer. Collagen supplements come in various forms, including pills, powders, and topical treatments for wrinkles, joint pain, and skin dehydration.

There are several types of collagen found in the body, with types I, II, and III being the most common types making up approximately 80-90% of the collagen. Different types of collagen can be found in supplements, but the most prevalent types are types I and III.

When browsing for collagen supplements at the store, there are typically three types to consider—bovine, marine, and vegan—each serving a distinct purpose. Bovine collagen is sourced from cows and is most effective for skin health, such as promoting elasticity, reducing wrinkles, and increasing skin moisture. Marine collagen is derived from fish skin and has shown benefits for cartilage, skin health, bone regeneration, anti-wrinkling effects, and wound healing. Vegan collagen, on the other hand, is typically a marketing term for vegan ingredients that help stimulate natural collagen production.

When taken daily, collagen supplements may improve skin health and appearance, as well as alleviate joint pain and stiffness. Collagen is rich in amino acids that aid in building cartilage and can help reduce inflammation in joints. Additionally, there is evidence to suggest that collagen supplementation may slow age-related bone loss and prevent osteoporosis. Studies indicate that adding collagen to one’s diet can significantly decrease the rate of bone loss. 

Finally, there are indications that collagen may also contribute to heart health. With aging comes a natural decrease in collagen in arteries, leading to less flexibility in the walls of arteries and an increased risk of heart disease. Hartnett explains that collagen supplementation may reduce this risk by supplementing the body’s collagen levels, which in turn promotes more flexible arteries and healthier blood flow.

There are a few things to keep in mind before making collagen supplements a part of your daily routine as there are potential negative consequences associated with taking them. “Collagen supplements may cause digestive discomforts, such as bloating, constipation, or diarrhea,“ explained Kathryn Piper, RDN, LD, NBC-HWC.

Taking too much collagen may cause bloating as well. Always check with a doctor before starting a collagen supplement as they may react with certain medications, such as blood thinners, and may increase the risk of bleeding. Additionally, some collagen supplements may be contaminated with heavy metals, such as lead or mercury, especially if they are derived from fish or other marine sources.

Piper emphasized that “it is unclear whether there are potential risks or negative effects associated with long-term collagen use.”

Before taking collagen supplements, it is always recommended to consult with a healthcare provider and consider your own medical conditions, allergies, and medications. It is also important to evaluate the supplement’s quality. When assessing a supplement’s quality, look for a reputable manufacturer, as well as options that have been independently tested and certified by third-party organizations for purity and potency.

According to a 2021 review, collagen was deemed one of the most important supplements for aging people. Piper noted, “individuals struggling with joint pain or arthritis, individuals with skin aging concerns, and athletes or those looking to increase muscle mass” should consider taking a collagen supplement. 

Collagen is safe for almost anyone to take. You may want to steer clear of it if you have histamine intolerance or mast cell activation syndrome. Most collagen is fermented and the fermentation process can increase histamine levels.

While there is good evidence in support of including collagen in your daily routine, it’s important to note that the effectiveness of collagen supplements is still being studied. Collagen may not make you look 10 years younger, however, you may notice improvements in the quality of your skin. Finally, collagen supplements don’t replace a healthy lifestyle. Eating a balanced diet, staying hydrated, getting enough sleep, and engaging in regular physical activity are all important for maintaining overall health.