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 followed a daily intake of 10 g collagen over one year. Tolerability, skin elasticity and joint measures were recorded⁸.
Another study followed women who took collagen for 24 weeks and recorded skin texture and wrinkle depth⁹. Further studies recorded participants' self-reported joint discomfort over several months of daily collagen intake¹⁰.
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Long-term benefits of collagen intake
Skin health
The dermis is made up largely of collagen. Several studies of hydrolyzed collagen taken daily over 8-12 weeks recorded measurements of skin elasticity, hydration and wrinkle depth¹¹.
Joints and bones
Cartilage and bone are largely made of collagen; collagen peptides supply the amino acids the body uses to build these tissues¹². Studies with 5-10 g a day over several months recorded measurements of joint discomfort and bone density¹³.
Hair and nails
Hair and nails are made of keratin, not collagen; collagen-rich connective tissue sits instead in the scalp and the nail bed. Collagen peptides supply amino acids such as proline and glycine that the body uses as raw material for its own proteins¹⁴.
Gut health
The intestinal lining is supported by collagen-containing connective tissue, and collagen peptides supply amino acids such as glycine and proline as raw material. The role of protein intake in gastrointestinal illness is examined in clinical nutrition¹⁵.
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.
Other possible side effects of collagen
Collagen is generally considered well tolerated, but in some cases unwanted reactions can occur. Alongside digestive complaints and intolerances there are a few other side effects that appear less often but are still worth knowing about.
Collagen and skin reactions: can it trigger allergies?
Although collagen is beneficial for skin health, there are reports of skin reactions such as itching, redness or mild rashes. This mostly affects people who are sensitive to particular collagen sources, such as fish collagen or bovine collagen.
If skin irritation occurs after taking collagen, it is worth switching to a different collagen source or pausing intake. Anyone with a known allergy to fish or beef proteins should consider vegan alternatives or specially filtered collagen products.
Can collagen affect blood sugar?
Some studies suggest that taking collagen could slightly influence blood sugar levels, particularly when it is combined with other foods. People with diabetes or insulin resistance should take collagen with a protein-rich meal and keep an eye on their blood sugar.
So far, however, there is no clear scientific evidence that collagen has a negative effect on blood sugar levels. If you are unsure, speak to a doctor.
How can you avoid side effects from collagen?
There are a few simple measures that can help improve tolerance and keep side effects to a minimum.
Pay attention to quality and additives
Not all collagen products are the same. Some contain artificial flavourings, sweeteners or additives that can cause gastrointestinal complaints or intolerances. High-quality collagen should be pure and free of unnecessary additions.
Combine collagen with vitamin C
Vitamin C supports the absorption and use of collagen in the body. If you want to make better use of collagen, combine it with a source of vitamin C such as lemon juice, acerola or berries.
Increase the dose slowly if your stomach is sensitive
If you are taking collagen for the first time, start with a low dose (2–5 g a day) and increase the amount gradually. This helps your body get used to the new protein and avoids digestive problems.
Drink plenty of water
Because collagen is a highly concentrated protein, you should take in enough fluid. If you do not drink enough, you may notice mild digestive problems or constipation.
In closing: is taking collagen long term safe?
The current evidence shows that collagen is safe over the long term and beneficial for skin, joints, muscles and the gut. A daily intake of 2.5 to 10 g of collagen can be a sensible addition to general health. If you choose high-quality collagen products and make sure you are getting enough vitamin C, you can take collagen on an ongoing basis without concern.
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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