Collagen is a structural protein found naturally in the body that makes up nearly a third of the body’s total protein. It supports a strong structure for skin, muscles, bones and connective tissues.
Collagen supplements have become increasingly popular as people use them to target various health and beauty issues, such as joint mobility, skin health and anti-ageing.
The benefits of collagen supplements vary significantly between individuals and evidence is mixed over their efficacy. It can depend on factors such as age and diet, as well as how much collagen you take and how often.
What Are Collagen Supplements?
Collagen acts as the body’s internal scaffolding and helps to keep things strong and stable. Our collagen levels naturally decline with age as the cells that produce collagen become less active.
In our later years, the collagen our body does produce is of lower quality and the existing collagen breaks down at a faster rate. Women also see a significant reduction in collagen production around the menopausal years due to hormonal changes.
Collagen supplements typically contain hydrolysed collagen peptides – broken down forms of collagen designed to be easier for the body to absorb. These are sourced from bovine, marine or poultry collagen. Some supplements also contain additional vitamins or nutrients, such as vitamin C or zinc.
Adults can ingest collagen naturally from foods with collagen or nutrients that support its production, like fish and eggs. In contrast, dietary collagen supplements provide a targeted dose of collagen in a variety of forms, including tablets or gummies.
Collagen supplement benefits can include better skin health, nail strength, joint and bone health, and tissue maintenance. They offer the same benefits as collagen-rich foods but in a more concentrated form.
What Do Collagen Supplements Do in the Body?
When we consume collagen, the large collagen protein is broken down into smaller parts called amino acids or collagen peptides. This process begins in the stomach during digestion, when the protein chains are broken down into smaller pieces. Enzymes then break these pieces down further to allow them to be absorbed through the intestinal wall.
These fragments are circulated in the bloodstream and used by the body to support collagen production where it is needed. Supplements do not directly replace collagen, but instead boost the body’s existing supply of these building blocks.
The amino acids form into collagen molecules to support the overall primary structural protein in the body’s connective tissue, providing strength and elasticity. By supporting collagen synthesis throughout the body, these amino acids help to build and maintain the connective tissue network.
Do Collagen Supplements Work?
While definitive claims cannot be made, there is strong research that shows collagen supplements can be effective. A study from the International Society of Dermatology shows positive improvements: “ingestion of hydrolysed collagen for 90 days is effective in reducing skin ageing, as it reduces wrinkles and improves skin elasticity and hydration.”
This study highlights how consistency is key and it is generally recommended that supplements are taken on a regular basis for best results. That being said, results vary due to key factors including age, sun exposure, genetics, diet, lifestyle habits and stress levels as well as the amount, frequency and format of collagen ingested.
Every individual will also break down collagen differently in line with metabolism, digestion and how they absorb nutrients. This can impact how quickly and effectively we see results.
Potential Benefits of Collagen Supplements
Collagen supplementation benefits have been widely researched. Some of the most common areas with strong evidence include wound healing and skin ageing, while evidence also shows that oral collagen supplements have improved skin elasticity, hydration, and dermal collagen density.
Collagen Tablets vs Gummies vs Powders
Collagen supplements come in a number of formats. Collagen powders comprise hydrolysed collagen peptides - they can be taken by mixing into your drink of choice, but this does require prep. Some powders contain additional vitamins or nutrients to support collagen synthesis.
Collagen liquid supplements are also comprised of hydrolysed peptides and typically come in a ready-to-drink format. Some may contain flavours or sweeteners or be combined with other vitamins.
Collagen tablets ensure consistent dosing and do not typically include any added ingredients. They are easy to take but will require water to swallow.
Collagen gummies come in a hydrolysed format, but as they are chewable, they are broken down earlier by digestive enzymes. Gummies may contain additional sugar or sweeteners.
How Long Do Collagen Supplements Take to Work?
Some research studies show that it can take around 12 weeks of consistent use to see results when it comes to collagen supplements.
However, when we invest in our health and wellbeing, it’s important to be realistic with our expectations. While results typically become even more evident over time and some individuals may see improvements, however, results may vary significantly.
Best Time to Take Collagen Supplements
When it comes to taking collagen supplements, timing is far less important than consistency. General guidance suggests taking your supplements with - or just before - a meal to improve absorption. Others suggest taking it alongside vitamin C as this also supports collagen production and may optimise results.
As with most supplements, there is no definitive rule and it’s best to take your collagen at a time that fits in with your routine in order to ensure consistency and reliability. Focus on creating a daily habit instead of worrying too much about when you take it.
Are Collagen Supplements Safe?
Collagen supplements are widely used and generally tolerated very well. When used as directed, they are considered safe. However, they may cause mild digestive side effects in some users, such as bloating or gas.
Users with food allergies should seek medical advice due to collagen products being derived from animal sources (usually marine and bovine). As with any supplements, it’s essential to speak with a healthcare professional before taking collagen if you are pregnant, breastfeeding, taking other medications or have underlying health conditions.
It’s also important to be mindful that some supplements include sugar or other added ingredients that may affect those managing their blood sugar levels.
Are Collagen Supplements Worth It?
This depends on individual expectations and lifestyle. Research suggests they may improve skin and joint health, and general wellbeing in some individuals when taken consistently over 12 weeks or more, but evidence is limited in some areas.
Collagen supplements may benefit certain people more – those in menopause, peri-menopause, those with a limited intake of collagen-rich foods and those who prioritise simple, straightforward daily wellness and beauty routines. They may be of less benefit to those who have few to no health and wellbeing concerns and those who already have a good, nutrient-rich diet and wellness routine that works for their needs.
Collagen supplementation should always be viewed as a way to support a healthy lifestyle and balanced diet as part of a broader approach to wellbeing. It should not be viewed as a quick fix or solution with guaranteed results.
Frequently Asked Questions
Do collagen supplements really work?
Evidence is mixed, with positive results in some areas and limited evidence in others. Overall, many people have reported improvements in their skin appearance and joint function, but results ultimately depend on the individual and there is no guarantee.
What do collagen tablets do?
Collagen tablets provide the body with collagen peptides, which are broken down during digestion into amino acids, which are then used to support natural collagen production. In turn, this supports skin, joint and connective tissue health as well as strong hair, nails, bones and muscles.
Is it ok to take collagen supplements long term?
For most people, collagen supplements are generally considered safe for long-term use when taken as directed. Individual tolerance can vary, and some people may need to consider allergies or added ingredients depending on the supplement format. Those with medical conditions should seek professional advice before use.