Is Collagen Safe to Take Long-Term? Here's What the Science Says

Collagen plays a pivotal role in helping maintain skin, joint, and bone health.

Helps Promote Skin Health

The main structural protein in the skin is collagen—the source of its strength and resilience. Among the 28 different types of collagen, type I accounts for about 85-90% of skin collagen. Collagen plays a key role in skin hydration and contributes to the building and repair of skin cells (4).

Unfortunately, collagen content and production in our skin decrease with age, leading to thinner, dryer, and more fragile skin. External factors, including UV radiation from chronic sun exposure (photoaging), air pollution, poor diet, and certain skin care products, also reduce collagen production and skin elasticity (3).

Multiple systematic reviews of studies have shown that collagen supplements can help support skin health and vitality (5, 6, 7). In one recent review of 14 clinical trials involving nearly 1,000 patients, supplementation with hydrolyzed collagen (also known as collagen peptides) for four to 12 weeks improved skin hydration, elasticity, firmness, radiance, and water loss (5).

Instead of being incorporated directly into skin collagen—as might be expected—collagen supplements actually trigger the body’s own production of collagen. Since collagen peptides are small fragments, they are more readily absorbed than intact collagen. Once absorbed, these peptides activate skin cells known as fibroblasts to produce collagen, as well as hyaluronic acid—an important molecule that retains moisture in the skin (5).

Collagen peptides can also improve the skin’s barrier function, whereby the skin keeps water in and external insults (e.g., germs, chemicals, and allergens) out. The primary mechanism involves increased content of ceramides in the outer skin layer (epidermis) resulting from collagen supplementation. Ceramides are fatty compounds added to many cosmetic products for their anti-aging skin benefits, which are linked to their critical role in the skin’s barrier function (8).

Helps Maintain Joint Health

Apart from skin, collagen is a major component of other connective tissues, including tendons, ligaments, and cartilage (1). Collagen also provides structural integrity to skeletal muscle, accounting for up to 10% of its mass (9).

Age-related loss of collagen in the musculoskeletal system—potentially up to 75% by the age of 80—can lead to degeneration of connective tissues, particularly those tissues (e.g., tendons, ligaments, bone) that endure high-impact forces. This can lead to injuries and, over time, the development of joint diseases such as osteoarthritis (10, 11).

By boosting cartilage production, collagen peptides can alleviate the progressive deterioration of cartilage tissue. Collagen peptides also stimulate the body’s production of type I collagen and elastin, both of which are key structural components of tendons and ligaments. Several clinical studies have demonstrated that collagen peptides taken daily for three to six months significantly improve pain and joint function in patients with osteoarthritis (11, 12).

The beneficial effects of collagen peptides in joint health may also be due to their ability to suppress chronic inflammation, which is characteristic of joint diseases. Studies have shown that collagen peptides may block the release of TNF-alpha and interleukin-6 (IL-6) - two potent mediators of chronic systemic inflammation (3, 11).

Collagen supplementation is especially effective at helping improve joint pain and function when combined with resistance exercise. According to a review of studies, collagen decreases muscle damage and inflammation and improves muscle recovery from resistance training. This can lead to greater tolerance of high-intensity exercise and better performance (2).

Helps Support Bone Health

Collagen provides strength and structure to your bones. It is found in the extracellular matrix (ECM). Its main job is weaving together the proteins found in your ECM.

Connecting these proteins creates a structure that holds your body together and protects vital organs and joints. Think of the ECM as the beams that create the scaffolding on the side of a building. Without these strong beams, it's nearly impossible to support the internal structure (13).Collagen is involved in regulating a number of processes that contribute to bone growth.

These processes include (14, 15):

• Regulating the ability of your cells to bind to one another (cell adhesion)
• Assisting in the growth and transformation of cells, including cell differentiation
• Inducing the production of new bone by upregulating structural cells (osteoblast cells)
• Supporting the healthy breakdown of bone

Aside from its direct impact on bone growth and strength, collagen also assists in your bone mineral density (BMD).

BMD is an important marker for bone health as it measures the mass or density of your bones. As you age, BMD issues may arise and could eventually lead to osteoporosis (a condition where your bones become less dense and more prone to break).

Collagen can help increase BMD by (16):

• Assisting in the remodeling of old bone
• Enhancing the ability of your bones to utilize calcium and other essential minerals that create the structure of your bones

In one study, researchers aimed to investigate the impact that collagen supplementation would have on the BMD of postmenopausal women. The study participants took either 5 grams of collagen protein or a placebo daily for 12 months.

The researchers found that the collagen group experienced significant increases in BMD, along with a shift in bone markers that indicated an increase in bone formation, with a simultaneous decrease in the breakdown (16).

Clearly, the skin, joint, and bone support of collagen are quite impressive. But why should we take a collagen supplement when we can get collagen from the foods we eat? Doesn’t our diet provide us with sufficient collagen?

Let’s take a look…

Collagen is an animal protein. The meat (muscle) from animals, birds, and fish is a major source of collagen for many people. However, a recent study reported that the collagen content of meat (animal and fish) in one serving of a meal can vary widely from a paltry 0.2 grams to as much as 13 grams (17). Limited digestion of intact collagen in foods is one factor that may account for the lower dietary intakes.

Native Note: The highest concentrations of collagen are found in non-meat parts of animals like the heart, liver, kidneys, and tongue. However, those parts often have a distinct taste that many people don’t exactly care for (18).

In general, the effective dose of predigested collagen peptides for improving skin and joint health ranges from 5 grams per day to upwards of 20 grams/day (1, 2). Thus, those who are on the short end of dietary collagen consumption may especially benefit from collagen supplementation.

Adding to the above considerations is the growing trend towards a plant-based diet that discourages meat consumption. Plants don’t contain collagen protein. Even the individual amino acid (building blocks) that the body uses to construct collagen are predominantly found in animal foods (19, 20).

Among them, proline and hydroxyproline (a derivative of proline) make up one third of the amino acids in collagen protein. Per gram, animal proteins contain 3 to 6 times more proline than plant proteins (19). Clinical studies have shown that hydroxyproline—which is negligible in plant foods—can help support joint, skin, bone, and intestinal health (21).

But what about “vegan collagen?”

Some vitamins and minerals included in these vegan collagen products—namely vitamin C—are required for collagen production in the body. Nevertheless, these products don't contain actual collagen (1).

Collagen supplements are designed for long-term use. For example, in a randomized controlled trial, daily supplementation with 5 grams of collagen peptides for four years resulted in a progressive increase in bone mineral density in postmenopausal women with osteoporosis or osteopenia (22).

The effects of collagen supplements on skin health also increase with long-term use. In a systematic review of 26 randomized controlled trials, long-term supplementation with collagen peptides was found to be more effective than short-term use for improving skin hydration and elasticity (23).

Studies in animals have shown that long-term use of collagen peptides can significantly decrease degradation of cartilage tissue in knee joints. These findings suggest that, over time, collagen peptides can help prevent the joint degeneration associated with osteoarthritis (24, 25).

Collagen peptides have been designated as “generally recognized as safe” (GRAS) by the Food and Drug Administration (FDA). No allergies or incompatibilities with foods or medications have been reported in the medical literature (26). A review of studies found no harmful effects of collagen even when administered at doses as high as 60 grams per day (2).

Other studies have determined that collagen is safe for consumption by patients with osteoarthritis and Rheumatoid arthritis. Due to its low immunogenicity (ability to provoke an immune response), collagen is used as an ingredient in dental composites and skin regeneration templates (4).

Nevertheless, despite its high safety profile and absence of reported adverse reactions, collagen supplements derived from seafood (marine collagen) can potentially trigger a severe allergic reaction in some people. Potential allergic reactions from other collagen sources should be considered as well (4).

Native Note: Always check the label of your collagen supplement before adding it to your routine. Look for a supplement that is third-party tested, sourced from grass-fed cows, and contains no added sugars or fillers.

Will Collagen Supplements Stop the Body From Making Its Own Collagen?

Quite the contrary. Collagen peptides supply the specific amino acids (e.g., proline and glycine) that function as precursors for the production of new collagen in the body. Thus, rather than halting the body’s collagen production, collagen supplements actually enhance it, especially bioactive collagen supplements (27).

Is it Better to Take Collagen with a Meal or on an Empty Stomach?

Either way is fine. However, taking collagen with a source of vitamin C (food or supplement) may enhance its effectiveness, since vitamin C is essential for collagen synthesis. A handful of berries or a slice of melon should do the trick (2).

What Else is Collagen Good For?

Collagen peptides may help counter loss of muscle (sarcopenia), aid in wound healing, as well as improve intestinal disorders such as colitis (4, 21). Collagen may also help you maintain a healthy body weight (2).