Collagen supplements have become increasingly popular in recent years, with claims that they can improve skin, hair, nails, joints, gut health, and more. But what exactly is collagen, and is taking a supplement really beneficial? Let’s take a closer look at the pros and cons of collagen supplements.

What is Collagen? 

Collagen is the most abundant protein in the human body, making up about 30% of total protein. It’s found throughout the body, including in the bones, muscles, tendons, ligaments, skin, hair, nails, teeth, blood vessels and digestive system. Collagen acts as the “glue” that holds the body together, providing structure and support.

There are at least 16 types of collagen, but 80-90% consists of types I, II, and III. Type I is most abundant and found in skin, tendons, organs, and bone. Type II is the major component of cartilage. Type III is found alongside type I and helps form blood vessels and tissue within organs. 

As we age, collagen production naturally declines, leading to signs of aging like wrinkles, sagging skin, stiff joints, and weakened bones and muscles. This is why there has been so much interest in collagen supplements to boost levels within the body.

Benefits of Collagen Supplements:

There is some promising research showing collagen supplements may provide a number of health benefits:

  • Improved Skin: Collagen is essential for beautiful, smooth, firm skin. Studies show oral collagen may increase skin elasticity, hydration, and dermal collagen density. This can lead to reduced wrinkles and improved appearance.
  • Stronger Nails: Several studies reveal collagen supplements support nail growth and lead to less brittle nails. The amino acids boost the production of keratin, a protein in nails.
  • Thicker Hair: Keratin is also found in hair, and getting more collagen may improve hair thickness, strength, and moisture. Less hair shedding has also been reported.
  • Reduced Joint Pain: Collagen supplements have been shown to reduce activity-related joint pain and improve mobility. It may also improve other arthritis symptoms.
  • Healthier Bones & Muscles: Research indicates collagen supplements help maintain bone mineral density. It may also increase muscle mass when combined with exercise.
  • Improved Digestion: Collagen helps maintain the integrity of the intestinal lining, preventing a “leaky gut.” This could aid digestion and heal gut issues.
  • Faster Injury Recovery: Consuming more collagen post-injury or surgery may speed up wound healing and repair. It provides essential amino acids for tissue regeneration.

Overall, clinical studies show oral collagen positively impacts skin, nails, hair, joints, bones, muscles, and digestion. However, the research is still emerging, and higher-quality long-term studies are needed.

Potential Side Effects of Collagen Supplements:

Collagen supplements are generally safe for most people, but some may experience side effects like:

  • Bad taste or smell
  • Indigestion, heartburn, upset stomach
  • Food allergy symptoms
  • Rashes
  • Constipation or diarrhea

Those with food allergies should be cautious since common collagen sources include fish, eggs, and beef. Start slowly to ensure tolerability.

Also, collagen supplements derived from marine sources may contain higher levels of calcium than other types. Too much calcium alongside natural dietary intake can lead to constipation and kidney stones.

Finally, collagen supplements are not suitable for anyone taking anticoagulant or antiplatelet medications due to their potential effects on bleeding and blood clotting.

Types of Collagen Supplements:

The most abundant sources used in collagen supplements are bovine (cow), porcine (pig), marine (fish), chicken collagen, and eggshell membrane. Look for a grass-fed, pasture-raised source to ensure quality.

Collagen can come in capsules, chewables, powders, gummies, tablets, drinks, and topical creams. Powders mix into smoothies, coffee, etc. Convenience often dictates preference. Hydrolyzed collagen, also called collagen hydrolysate, is broken down into smaller collagen peptides for better absorption in the gut. Results are best with hydrolyzed collagen supplements.

Collagen Dosage Recommendations:

Studies use collagen dosages ranging from 5g to 10g per day, taken for around 8 to 24 weeks. Most experts recommend 10g to 15g daily for moderate therapeutic benefits.

Take collagen supplements consistently, as effects appear to decline after stopping. Some wait 30-60 minutes before or after meals to improve absorption. Morning, night, or mealtimes all work.

Is Collagen Worth Taking?

Collagen supplements are gaining popularity thanks to emerging research showing various beauty, anti-aging, gut, joint, bone, and muscle benefits. While more robust clinical trials over longer timeframes are still needed, current evidence indicates collagen may promote youthful skin, strong nails, and thick hair. It could also improve joint comfort and mobility.

If you’re looking to target any of the above areas, taking a quality collagen supplement consistently for 2-3 months may provide noticeable improvements. Just be sure to choose a reputable brand offering hydrolyzed collagen from a safe source. 

As with any supplement, discuss collagen with your healthcare provider first, especially if pregnant, breastfeeding, have food allergies or take blood thinners. Start with lower doses and monitor for any adverse reactions.

Overall, collagen supplements present minimal risks and show promise for beauty, skin, nails, hair, bone, muscle, and joint health. A daily serving may help counteract natural collagen declines with age. Just a couple of supplements with a healthy lifestyle for optimal benefits inside and out!