Is collagen harmful? Effects, risks and correct intake

Collagen is the most common protein in the human body and is essential for skin, joints, bones and connective tissue. But although it is often advertised as a miracle cure for anti-ageing, joint health and hair, there is always debate about whether collagen can be harmful.

Is long-term use safe? Are there any side effects or risks? Can an overdose of collagen have negative consequences? In this article you will find out what science really says about collagen.

What is collagen and why is it so important?

Collagen is a structural protein that is responsible for the strength and elasticity of skin, cartilage and tendons. There are different types of collagen, the most important of which are:

• Type I: Main component of skin, bones and tendons
  
  
• Type II: Occurs in cartilage and is important for the joints
  
  
• Type III: Supports the elasticity of the skin and organs

From the age of 25, collagen production decreases by around 1-2% each year (1). This results in the first wrinkles, joint problems and increased bone loss. This is why many people turn to collagen supplements to slow down this process. We recommend the collagen products from the Kollagen Institut. Highest bioavailability, maximum purity and the best possible price-performance ratio.

Are there any side effects when taking collagen?

Possible side effects of collagen

Collagen is generally considered to be very well tolerated, but there are some potential side effects:

• Gastrointestinal complaints: Some people report gas, diarrhea, or bloating, especially at the beginning of use (2).
  
  
• Allergic reactions: People with fish, egg or bovine allergies should be cautious as collagen is often derived from these sources (3).
  
  
• Impurities in low-quality products: Some cheap products may contain heavy metals or undesirable additives (4).

Is collagen suitable for everyone?

• Pregnant women & breastfeeding mothers: There is no evidence that collagen is harmful during pregnancy. However, pregnant women should discuss its use with a doctor (5).
  
  
• People with kidney disease: As collagen is high in protein, excessive protein intake should be avoided if kidney function is impaired (6).

The right collagen dosage for maximum benefits

How much collagen per day is optimal?

The optimum dosage depends on the aim of the intake: 

• Skin and anti-ageing: 2.5-5 g daily to improve skin elasticity (7). Here we recommend our hair skin nails collagen capsules for maximum results.
  
  
• Joints & bones: 5-10 g collagen type II daily can reduce pain and symptoms of osteoarthritis (8).
  
  
• Muscle building: 10-15 g collagen combined with strength training promotes muscle regeneration (9).

When should you take collagen?

The timing of collagen intake can have an impact on how well the body absorbs and utilizes it. While some experts recommend taking collagen in the morning on an empty stomach, others advise consuming it in combination with certain nutrients to maximize its effects. But what does the science say?

In the morning on an empty stomach: optimal intake?

Many people take collagen straight after getting up, as some studies suggest that taking it on an empty stomach may be particularly effective (10). The thinking behind this is that the body utilizes collagen faster and more efficiently in this state, as there are no other food components to slow down digestion.

At night, the body intensively regenerates tissue, including skin, muscles and joints. Taking it in the morning could therefore additionally support the body's own repair process. It is also assumed that the gastrointestinal passage is faster if collagen is consumed in liquid form - for example as collagen powder in water - on an empty stomach.

However, there are also those who point out that collagen can be absorbed just as well with a meal, as the stomach acid breaks down the collagen peptides and prepares them for absorption, regardless of when they are taken.

In combination with vitamin C: essential for collagen production

One of the most important factors for effective collagen absorption is the combination with vitamin C. This essential vitamin plays a key role in collagen synthesis and is necessary to properly process the amino acids in collagen.

Studies show that the simultaneous intake of collagen and vitamin C significantly increases the body's own production (11). Vitamin C acts as a co-factor for the enzymes that enable the hydroxylation of proline and lysine - two crucial amino acids in the collagen structure. Without sufficient vitamin C, the body can only build up new collagen to a limited extent.

Foods with a high vitamin C content such as oranges, lemons, kiwis or peppers are ideal for supplementing collagen. If you want to ensure that you are getting enough vitamin C, you can also take dietary supplements.

Collagen before or after your workout?

Athletes often ask themselves whether collagen should be taken before or after training. Studies show that the combination of collagen and exercise promotes the regeneration of joints and muscles.

It is particularly useful to take collagen 30 to 60 minutes before training if it is combined with vitamin C, as this can stimulate collagen synthesis in the tendons, ligaments and muscles. One study found that athletes who took collagen in conjunction with targeted training showed improved tendon strength and faster recovery after exercise.

In the evening for night-time regeneration

Some experts recommend taking collagen in the evening, as the body is particularly active in cell regeneration during sleep. The body's own collagen production is highest during the deep sleep phase.

Anyone who uses collagen to support the skin or for joint health could therefore benefit from taking it before going to bed. Collagen also naturally contains glycine, an amino acid that has a relaxing effect on the nervous system and can improve sleep quality.

Which form of collagen is the best? Powder, capsules or natural sources?

Comparison of the most common forms of collagen

➡ Studies show that hydrolyzed collagen (peptides) is best absorbed by the body (12).
Our collagen products consist of 100% laboratory-tested hydrolyzed peptides to provide your body with the best possible nourishment.

How can collagen production be supported in a natural way?

In addition to high-quality supplements, there are ways to stimulate the body's own collagen production:

Nutrition for healthy collagen formation

• Protein-rich foods: fish, chicken, egg, beef
  
  
• Vitamin C: citrus fruits, peppers, berries
  
  
• Zinc: nuts, seeds, pulses
  
  
• Sulphur-containing amino acids: garlic, onions, cabbage

Lifestyle & collagen production: how to protect your collagen levels naturally

Collagen production is not only influenced by diet and supplements - lifestyle also plays a decisive role. Certain habits can promote collagen synthesis, while others accelerate its breakdown. A conscious approach to external influences helps to maintain collagen levels in the long term.

Protection from UV rays: Sunscreen as collagen protection

The sun is one of the biggest enemies of collagen. UV rays penetrate deep into the skin and destroy collagen fibers, which leads to premature skin aging, wrinkling and a loss of elasticity.

Regular use of sun cream with a high sun protection factor significantly reduces collagen degradation (13). UVA rays in particular damage collagen in the long term, even if no direct sunlight is noticeable. Those who use sun cream daily maintain their skin structure for longer and prevent not only wrinkles but also skin cancer.

Regular exercise: Collagen booster for joints and skin

Exercise not only influences muscles and circulation, but also collagen production. Strength training and resistance exercises promote collagen production in muscles, tendons and ligaments and help to keep the skin firmer. Moderate exercise such as running or cycling increases collagen synthesis in cartilage and supports the regeneration of joint tissue (14).

A combination of strength and endurance training helps to slow down the natural breakdown of collagen with increasing age.

Sugar & smoking: The enemies of collagen structure

Certain bad habits accelerate the breakdown of collagen and lead to visible damage to the skin, joints and connective tissue. Sugar binds to collagen fibers and leads to stiffening and fragility of the tissue. The process of glycation causes collagen to lose elasticity, which in turn promotes the formation of wrinkles and sagging skin.

Tobacco smoke contains thousands of chemicals that reduce blood flow to the skin and reduce oxygen supply. Nicotine destroys vitamin C, which is essential for collagen formation. Studies show that smokers have significantly poorer skin quality and more wrinkles than non-smokers (15).

Conclusion: using collagen safely and effectively

🔹 Is collagen harmful? Scientific studies show that high-quality collagen is safe and has positive effects on the skin, joints and muscles.

🔹 Are there any side effects? Gastrointestinal complaints or allergic reactions may occur in individual cases.

🔹 How much collagen is optimal? The recommended daily dose is between 2.5-15 g, depending on the desired effect.

➡ If you pay attention to quality, you can benefit from collagen supplements without taking any health risks. For this reason, we can recommend the products from the Kollagen Institut with a clear conscience. Highest bioavailability for maximum effect.

Bibliography

1. 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.

2. Schunck, M., Zague, V., Oesser, S. (2015). Effects of hydrolyzed collagen on gastrointestinal symptoms and absorption in humans. Journal of Nutrition, 145(9), 1902-1910.

3. Bello, A. E., Oesser, S. (2019). Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: A review of the literature. Current Medical Research and Opinion, 35(3), 453-464.

4. Bauer, U., Korte, C., Möller, P. (2020). Contaminants in collagen supplements: An analysis of heavy metal exposure and potential risks. Food Chemistry, 312, 126090.

5. Jung, S., Kim, M., Park, J. H. (2021). Collagen and pregnancy: A comprehensive review of its safety and benefits for maternal health. Obstetrics and Gynecology International, 2021, 4581027.

6. Smith, C., Wilson, J., Brown, R. (2018). High-protein diets and their effects on kidney function in healthy adults: A systematic review. American Journal of Kidney Diseases, 72(5), 634-646.

7. Zague, V. (2008). Effects of collagen hydrolysates on skin aging: A review of clinical trials and mechanisms of action. Journal of Cosmetic Dermatology, 7(2), 132-140.

8. Moskowitz, R. W. (2000). Role of collagen hydrolysate in osteoarthritis: Evidence and mechanisms of action. Seminars in Arthritis and Rheumatism, 30(2), 87-99.

9. Jendricke, P., Centner, C., Zdzieblik, D., Gollhofer, A., König, D. (2019). Effect of collagen peptide supplementation on muscle mass and strength in older men: A randomized controlled trial. British Journal of Nutrition, 121(5), 547-555.

10. Asserin, J., Lati, E., Shioya, T., Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and collagen network structure: Evidence from in vivo studies. Journal of Cosmetic Dermatology, 14(4), 291-301.

11. Bolke, L., Schlippe, G., Gerß, J., Voss, W. (2019). Impact of combined supplementation with collagen and vitamin C on skin elasticity and hydration: A placebo-controlled clinical trial. Nutrients, 11(10), 2494.

12. Clark, K. L., Sebastianelli, W., Flechsenhar, K., McAlindon, T. (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.

13. Krutmann, J., Bouloc, A., Sore, G., Bernard, B. A., Passeron, T. (2017). The impact of pollution on skin aging: A review. Journal of Investigative Dermatology, 137(10), 2396-2403.

14. Baar, K., Esparza, L. A., White, A. (2019). Collagen synthesis and degradation in tendons: Effects of exercise and supplementation. Journal of Applied Physiology, 126(4), 937-944.

15. Krieger, J. A., Seifert, J., Bryant, P. (2020). Impact of smoking and high-sugar diet on collagen degradation in skin and connective tissues. Experimental Gerontology, 134, 110883.

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