Can you take collagen permanently? Everything you need to know

xxx Collagen is one of the most important structural proteins in the human body and is essential for skin, bones, joints, muscles and many other tissues. However, with increasing age, the body's own collagen production decreases, which can lead to visible and noticeable changes such as wrinkles, joint pain and muscle atrophy¹. 

Many people therefore rely on collagen supplements to slow down this natural breakdown. But the question arises: can you take collagen permanently or should you take breaks? Is there an ideal dosage and are side effects possible with long-term use? In this article, we look at the scientific findings on collagen supplementation and provide recommendations for safe use.

Can you take collagen permanently? Scientific findings

The function of collagen in the body

Collagen makes up around 30% of the total protein mass in the body and is the main component of skin, cartilage, tendons, ligaments, blood vessels and bones². With increasing age or due to external factors such as UV radiation, stress or poor nutrition, the body's own production decreases³. 

Taking collagen as a dietary supplement can help to compensate for this reduction. But is there any scientific evidence that long-term collagen intake is safe?

Recommended daily dose of collagen

Studies show that a daily intake of 2.5 to 10 g of hydrolyzed collagen can bring health benefits⁴. The following applies:

• 2.5-5 g daily to improve skin elasticity and moisture⁵
• 5-10 g daily for joints, bones and muscle maintenance⁶
• 10-15 g daily for athletes for regeneration and injury prevention⁷

What do studies say about long-term use?

To date, there is no evidence that long-term collagen supplementation is harmful to health. A long-term study with 147 participants showed that a daily intake of 10 g collagen over a year had no negative effects and instead improved skin elasticity and joint health⁸.

Another study found that women who took collagen for 24 weeks had significantly improved skin texture and fewer wrinkles⁹. There is also evidence for joint health: collagen can help to slow down cartilage wear and reduce joint pain¹⁰.

If you want to have radiant and resilient skin, we recommend our laboratory-tested collagen powder for skin, nails and hair.

Long-term benefits of collagen intake

Skin health

Collagen improves skin elasticity, hydration and wrinkle depth. Several studies show that the daily intake of hydrolyzed collagen can lead to visible improvements in skin structure after just 8-12 weeks¹¹.

Joints and bones

Taking collagen can support cartilage metabolism, relieve joint pain and maintain bone density¹². People with osteoarthritis in particular benefit from a long-term intake of collagen¹³.

Hair and nails

Collagen contains amino acids such as proline and glycine, which are important for the growth and strength of hair and nails. Studies show that a regular intake of collagen can improve hair growth and strengthen brittle nails¹⁴.

Gut health

Collagen supports the intestinal mucosa and can help to reduce inflammation in the digestive tract. People with “leaky gut syndrome” or irritable bowel syndrome in particular could benefit from a long-term intake¹⁵.

Possible risks or side effects of long-term use

Overdosing on collagen - is that possible?

An overdose of collagen is unlikely, as the body does not store excess collagen but breaks it down. However, very high amounts over 20 g per day could lead to digestive problems.

Digestive complaints and intolerances

Some people report flatulence, bloating or heartburn after taking collagen. In such cases, it may help to take collagen with a meal or to increase the dose slowly.

Interactions with other nutrients or medications

Collagen hardly interacts with other nutrients or medications. However, vitamin C is important for the optimal absorption of collagen, which is why an adequate supply of vitamin C in the diet is important. 

Bibliography

¹ Shuster, S., Black, M. M., & McVitie, E. (1975). The influence of age and sex on skin thickness, skin collagen and density. British Journal of Dermatology, 93(6), 639-643.

² Bailey, A. J., & Paul, R. G. (1998). Collagen in aging and disease. Journal of Chemical Biology, 3(1), 13-22.

³ Rittie, L., & Fisher, G. J. (2015). Natural and sun-induced aging of human skin. Cold Spring Harbor Perspectives in Medicine, 5(1), a015370.

⁴ Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition. British Journal of Nutrition, 114(8), 1237-1245.

⁵ Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides improves skin elasticity and hydration. Skin Pharmacology and Physiology, 27(3), 113-119.

⁶ Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485-1496.

⁷ Baar, K. (2017). Stress, exercise and collagen. Journal of Physiology, 595(9), 2941-2951.

⁸ Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study. Nutrients, 11(10), 2494.

⁹ Hexsel, D., Zague, V., Schunck, M., & Oesser, S. (2017). Skin aging and oral collagen supplementation. Journal of Cosmetic Dermatology, 16(4), 488-495.

¹⁰ Garcia-Coronado, J. M., Ramírez-Santiago, C., Villasis-Keever, M. A., & Aguilar-Salinas, C. A. (2019). The effect of collagen hydrolysates supplementation on osteoarthritis. International Journal of Rheumatic Diseases, 22(6), 920-928.

¹¹ Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral supplementation of specific collagen peptides improves skin elasticity and hydration. Skin Pharmacology and Physiology, 27(3), 113-119.

¹² Bello, A. E., & Oesser, S. (2006). Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders. Current Medical Research and Opinion, 22(11), 2221-2232.

¹³ Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study. Nutrients, 11(10), 2494.

¹⁴ König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women—a randomized controlled study. Nutrients, 10(1), 97.

¹⁵ Martindale, R. G., McClave, S., Taylor, B., & Warren, M. (2018). Nutrition therapy in the patient with gastrointestinal disease. JPEN Journal of Parenteral and Enteral Nutrition, 42(1), 181-208.

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