Is Taking Collagen Safe? Here’s What Experts Say

“Collagen supplementation is generally safe with no reported adverse events. Further studies are needed to elucidate medical use in skin barrier diseases such as atopic dermatitis and to determine optimal dosing regimens.”

Dr. Franchesca D. Choi, et al., Oral Collagen Supplementation: A Systematic Review of Dermatological Applications

As we age, our bodies produce less and less collagen–one of the most predominant proteins in our bodies–leading to wrinkles, joint pain, and other age-related issues. Many people turn to collagen supplements in an attempt to combat these effects of aging, but is taking collagen safe?

This article will cover everything you need to know about collagen safety, including the possible side effects of taking collagen supplements and what experts have to say about their safety.

What exactly is collagen?  

Collagen is a protein that is found in the connective tissues of our bodies, including the skin, muscles, tendons, and ligaments. It is responsible for providing structure and support to these tissues.

Collagen production begins to decline in our mid-20s, and this process accelerates as we age. This decrease in collagen can lead to the formation of wrinkles, joint pain, and other age-related issues.

Many people turn to collagen supplements in an attempt to combat these effects of aging. Collagen supplements are typically made from the ground-up bones, skin, and connective tissues of animals, and they are available in a variety of forms, including powders, capsules, and liquids.

So, is taking collagen safe? Let’s take a look at what the experts have to say.

Is taking collagen safe?

The safety of collagen supplements has been well-studied, and the results are generally positive. Collagen supplements are typically well-tolerated and have few side effects. 

A 2021 study published in Polymers on the effects of collagen claims that taking collagen does not cause any serious adverse reaction. In fact, it can be helpful in improving skin hydration and elasticity. It is also deemed one of the most important supplements for aging people. 

Another study published in 2018 in International Orthopaedics found that collagen supplements were effective in reducing joint pain and improving joint function in people with osteoarthritis.

So long answer short, yes, collagen is a relatively safe supplement with few side effects. But as with anything, there’s always the potential for adverse reactions in a small percentage of the population.

Is there anyone who should avoid taking collagen powder?

While collagen supplements are generally considered safe, there are a few groups of people who should avoid taking them. These groups include:

• Pregnant women or women who are breastfeeding: There is not enough research on the safety of collagen supplements for pregnant or breastfeeding women, so it’s best to avoid them.
• People with allergies to fish or shellfish: Collagen supplements are typically made from the ground-up bones, skin, and connective tissues of animals, so people with allergies to fish or shellfish should avoid them.

Does collagen powder contain toxins that are known to be present in fish?

No, collagen supplements do not contain toxins that are known to be present in fish. Collagen supplements are made from the ground-up bones, skin, and connective tissues of animals, so they do not contain toxins such as mercury or other heavy metals.

What role does collagen play in the body?

Collagen makes up about a third of the protein in your body and it plays a role in many different bodily processes.

Collagen helps to form strong connective tissues, and it also plays a role in wound healing. Additionally, collagen helps to keep skin looking young and healthy.

There are many different types of collagen, but some of the most common include type I, II, and III collagen.

Type I collagen is the most abundant type of collagen in the body and it’s found in skin, tendons, and other connective tissues.

Type II collagen is found in cartilage and other connective tissues.

Type III collagen is found in the skin, muscles, and blood vessels.

Type V collagen is found in hair and nails.

Type X collagen is found in the bones

How does the body make collagen?

The body makes collagen in a process that involves several different amino acids. Collagen production begins when the amino acids glycine and proline combine. Hydroxyproline, another amino acid, then joins these two amino acids to form procollagen.

As we age, our bodies produce less collagen. This is why wrinkles and other signs of aging become more visible as we get older.

Do collagen supplements work?

Many people swear by taking daily collagen supplements! Some people notice a difference in their hair or skin after just a few weeks of taking collagen, while others take a little longer to see any effects.

It’s important to remember that, like any supplement, collagen won’t work miracles. But if you’re looking for a way to support your body’s collagen production, taking a daily supplement is a good place to start.

What about collagen creams?

Collagen creams are a popular way to reduce the appearance of wrinkles and other signs of aging. While there is some evidence that collagen creams can help to improve skin elasticity, there is no scientific evidence that they can actually increase collagen production.

So, while you may see some immediate results from using a collagen cream, these results are likely to be temporary. If you’re looking for a more long-term solution, taking a collagen supplement is a better option.

What are the benefits of taking collagen supplements? 

Taking collagen supplements can offer a variety of benefits, including improved skin elasticity, better joint health, and reduced signs of aging. Additionally, collagen supplements can help to support the body’s natural collagen production.

What are the other advantages of taking collagen supplements?

Skin

Collagen is the main structural protein in the skin, so it’s no surprise that taking collagen supplements can improve skin health. Collagen supplements can help to reduce the appearance of wrinkles and fine lines, and they can also improve skin elasticity.

Bone Health

Collagen is also a major component of bone, so if you’re looking to strengthen your bones, look no further! 

A 2018 study published in PubMed Central suggests that collagen supplements can help prevent osteoporosis as well as reduce the risk of fractures.

Body Composition

If you’re trying to lose weight, taking collagen supplements can help. Collagen is a major component of muscle tissue, so it can help to preserve muscle mass while you’re losing weight. Additionally, collagen can help to reduce hunger and cravings, making it easier to stick to your diet.

Joint Pain

If you suffer from joint pain, taking collagen supplements can help. There’s plenty of collagen found in your cartilage and tendons. 

A 2023 study published in Nutrients suggests that taking collagen supplements can help reduce inflammation and pain in the joints, and even help prevent arthritis. 

Heart Disease

There’s some evidence that taking collagen supplements can help to reduce the risk of heart disease. One study found that people who took a daily collagen supplement had a lower risk of developing atherosclerosis, a condition that can lead to heart attacks and strokes.

Other Uses

Collagen plays such a major part in our system that it contributes to a vast array of other uses. These include:

Wound Healing 

Collagen is a major component of our skin, so it’s no surprise that it plays a role in wound healing. 

A 2019 study published in the Journal of the International Society of Burn Injuries claims that collagen supplementation can improve wound healing significantly, specifically at 20-30% burn.

Digestive Health

Collagen supplements can help improve digestive health as shown in a 2022 study published in JMIR Formative Research. 

The study suggests that taking 20g of collagen peptide supplement daily may reduce bloating and improve mild digestive symptoms.

Possible Side Effects of Collagen

While collagen supplements are generally safe, some people may experience some mild side effects.

Some people have complained of headaches or stomach aches when they began taking collagen, but these side effects typically go away after a few days. If you experience any severe side effects, stop taking collagen and consult a health care professional.

What’s the daily recommended collagen intake? 

The recommended collagen intake depends on your age, weight, and activity level. For adults, the general recommendation is anywhere from 2.5-15 grams per day.

However, if you’re looking to achieve specific health benefits, you may need to take more or less. For the most part, you can just follow the directions written on the package. Start small, and if you feel you’re not getting the results you’re after, slowly up the dosage. 

How to Choose the Right Collagen Supplement

When choosing a collagen supplement, it’s important to choose one that is high quality and free of fillers.

Look for a supplement that is sourced from grass-fed beef or wild-caught fish, and make sure it is GMO-free.

Also, look for a supplement that has been third-party tested for safety and purity.

The Bottom Line 

Collagen supplements are a safe and effective way to improve your health.

Collagen can help to improve skin, bone, and joint health, and it can also help with weight loss. When choosing a collagen supplement, make sure to choose one that is high quality and free of fillers.

If you’re looking for more information on health and supplements, check out our Health Blogs for helpful tips to living a clean, healthy lifestyle.

Interested in starting some collagen supplements? Have a look through some of the top, clean-sourced products on the market! 

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