If you are taking collagen supplements or thinking to start, you may often wonder ‘’Do collagen supplements work?”
The short answer is a conditional yes, but it’s more complicated than just drinking collagen smoothies and calling it a day.
This review goes down the rabbit hole of the science behind the best collagen supplements like Organixx, scrutinizing their effects on signs of aging.
From types of collagen to their specific benefits on skin elasticity, hair and nail growth, and even weight loss, this article covers everything you need to know.
Many people take collagen supplements, from professional athletes and models to the everyday Joe and Jane who just want to keep wrinkles at bay and retain beautiful, elastic skin. Then of course, we also have those who clinically need collagen, especially if they’re protein-deficient.
The big question is do collagen supplements actually work? Some indicate an 8% improvement in skin collagen after supplementation, which isn’t exactly matching what most brands claim [1].
We’ll do a deep dive on the potential benefits of collagen further down, but here’s a quick summary of collagen dosages that work according to research:
Are there any proven benefits of collagen? Collagen supplements have gained popularity for their potential benefits, but their effectiveness can vary based on where and how you use them.
The most extensive application of collagen supplements seem to be on skincare and anti-aging.
So, do collagen supplements work for wrinkles? The evidence says it’s likely yes.
A clinical trial evaluated the impact of collagen peptide supplementation on body fat in older adults. The results were compelling. Collagen intake (15 g/day) over 12 weeks led to notable reductions in body fat, especially around the abdomen, in participants over 50 who maintained daily physical activity [12].
A rigorous randomized, double-blind, placebo-controlled trial confirmed this. Participants in the collagen group showed significant reductions in total body fat mass compared to the placebo group. So, do collagen supplements work for weight loss? The data suggests they might just be a game-changer [12].
Hydrolyzed collagen peptides, like hydroxyprolyl-glycine, signal muscle cells to grow. A 2023 study found that women taking 15 g collagen daily experienced a 1.8% increase in fat-free mass and a 1.8% decrease in body fat, surpassing the results of exercise alone [12].
For joint health, particularly osteoarthritis, collagen supplements may offer relief. Hydrolyzed collagen has been shown to accumulate in cartilage, potentially aiding in its repair and reducing symptoms. Similarly, undenatured collagen can help maintain joint health through an immune-mediated mechanism, reducing inflammation and promoting joint comfort [4][5].
Collagen’s role in skin, nails, and hair health is widely researched, yet results can vary. The question is, how fast do collagen supplements work for visible changes?
Some users report improvements in skin and joint health within 4-6 weeks, while others may take longer to notice changes.
Ingested collagen is broken down into its constituent amino acids during digestion. These amino acids are then used by the body wherever they are needed most, which might not directly translate to improved skin or joint health. Instead, they support overall protein synthesis, potentially benefiting ligaments, muscles, and other tissues.
So, how long do collagen supplements take to work? The timeline for seeing benefits from collagen supplements can vary widely.
The one thing collagen is meant to do is provide structure and support to various tissues in our body. You can say it acts as a scaffold that gives skin its firmness and elasticity, supports the integrity of joints, and helps maintain the strength of bones.
We also did a deep dive into how exactly the body synthesizes collagen in 7 key steps [7].
Your body starts making collagen by breaking down proteins from your food into amino acids—think of them as the building blocks. Foods rich in glycine and proline like chicken, fish, eggs, and beans are your go-to for this task.
Imagine vitamin C as the boss who makes sure everything in collagen production is ticking along nicely. If you’re lacking in vitamin C or you just don’t eat sources like citrus, tomatoes, and leafy greens, well your body’s not going to be producing collagen at all.
Inside your body’s collagen factories—known as fibroblasts—amino acids get stitched together to form procollagen. This is like the rough draft of collagen, starting to twist into its famous spiral or triple helix shape.
Back in the fibroblast workshop, this procollagen gets a few tweaks through processes called hydroxylation and glycosylation, needing a good dose of vitamin C and some sugars. This helps make the collagen stable and ready to dissolve where needed.
Once ready, procollagen steps out into the wider space outside cells, getting transformed by special enzymes that trim it into shape, turning it into fully mature collagen.
This mature collagen then groups up into tough, stretchy strands called fibrils that crisscross each other in the spaces between cells, getting stronger and more structured as they go.
Finally, these collagen strands embed themselves in your skin, bones, and muscles, helping everything stay firm and flexible. It’s like the collagen is giving your body a tight hug from the inside!
Understanding the types and benefits of collagen can help you decide if these supplements are right for you.
(credit: FitLiving design team)Apart from having different types, collagen can also come in different forms, each one with different benefits and features.
Hydrolyzed collagen, sometimes called collagen hydrolysate or collagen peptides, is the most prevalent form of collagen supplement.
Derived from animal sources like bovine, poultry, or marine life, this type has undergone a process that breaks down the protein into smaller, easily absorbable peptides. These peptides can potentially benefit skin elasticity, bone density, and hair strength.
Daily doses ranging from 2.5 g to 15 g might improve skin hydration and reduce wrinkles over time [4].
But, how do collagen supplements work exactly? The hydrolysis process helps these peptides be rapidly absorbed into the bloodstream, potentially stimulating the body's own collagen production.
Unlike hydrolyzed collagen, undenatured collagen retains its natural structure. This form is typically sourced from chicken cartilage and is primarily used for joint health.
Studies suggest that a daily intake of 10 mg to 40 mg can support joint flexibility and reduce inflammation by modulating the immune response [5].
It's important to note that the benefits of undenatured collagen might not be as noticeable on skin or hair as its hydrolyzed counterpart.
Gelatin, or cooked collagen, is another form commonly found in culinary uses. Derived through prolonged heating, it’s less processed than hydrolyzed collagen but still beneficial. You can incorporate it into your diet through soups, desserts, or smoothies. Though not as potent as hydrolyzed collagen for quick absorption, gelatin still supports overall collagen intake.
The choice of form can influence how soon you'll see results. Powders can be mixed into drinks, offering a versatile and convenient way to consume your daily dose. Pills and gummies provide a simple choice if you want a set dosage without the hassle of measuring.
Imagine collagen in a bottle, ready to sip. Liquid collagen is hydrolyzed, broken down into tiny, easily absorbable pieces. It's often flavored, making it a tasty way to get your collagen fix. This form's high bioavailability means the body absorbs it more quickly, potentially offering faster results.
If you prefer a refreshing drink that benefits your skin, hair, and joints, this might be your go-to. But remember, potency varies, and many liquid products contain less than 10 g collagen per serving, so check the labels if you're aiming for a higher intake.
If you want flexibility and versatility, collagen powders would be your best bet. You can mix collagen powder into smoothies, coffee, yogurt, or even baking recipes. It's odorless and tasteless, ensuring it won't alter your favorite flavors. However, it requires mixing (or vigorous shaking), which some might find inconvenient.
On the upside, powders often pack a higher collagen content per serving than liquids, making them an efficient choice for those looking to boost their collagen intake significantly.
Collagen-packed gummies, yogurts, and juices offer a delicious way to integrate collagen into your diet. These treats not only satisfy your sweet tooth but also deliver skin, hair, and joint benefits. However, they may come with extra sugars and additives.
Collagen capsules are the classic form, providing an easy-to-swallow option for those on the go. There's no need for mixing or measuring, just a quick gulp and you’re done. However, they might take longer to digest compared to liquid or powder forms, and the dosage can be lower so you’ll need a lot of capsules or pills to get the working doses.
If you prefer a straightforward, fuss-free method, capsules might be the one of the best collagen supplements for you.
Collagen injections can deliver instant results, targeting wrinkles and signs of aging directly.
Yet, they involve invasive procedures and potential side effects of collagen supplements like redness and bruising. Collagen creams, often infused with additional skin-friendly ingredients like Vitamin C, offer a topical approach.
While they support skin hydration, their effectiveness in stimulating collagen production is debated, as collagen molecules are typically too large to penetrate deeply into the skin [6].
Bone broth and chicken skin are among the richest natural sources of collagen. Incorporating these into your diet can boost your collagen intake, along with essential nutrients like B vitamins and calcium. However, the collagen concentration in foods may not match that of supplements.
For those targeting specific skin or joint health goals, supplements might provide a more potent and convenient solution.
Collagen is like the body's natural building block, keeping our skin, hair, nails, and joints happy and healthy. It's found in different forms, depending on where it comes from.
The primary sources of collagen in supplements are derived from beef byproducts, which include bones, tendons, and other connective tissues. These sources are popular due to their high compatibility with the human body.
Marine collagen, sourced from fish scales, sea sponges, and jellyfish, is gaining popularity due to its high bioavailability. Studies suggest that marine collagen is absorbed up to 1.5 times more efficiently than bovine or porcine collagen, making it an excellent option for enhancing skin hydration and reducing wrinkles [9].
True collagen cannot be sourced from plants since it is an animal protein. However, plant-based supplements can include the amino acids that constitute collagen, such as proline, glycine, and hydroxyproline. These can support the body’s natural collagen production [7].
We gathered the best collagen supplements in the market in 2024.
Clean Sourced Collagens by Organixx is an award-winning collagen supplement designed to improve the appearance of fine lines and wrinkles while supporting healthy joints, hair, and nails. This product is formulated with five types of collagen (I, II, III, V, X) and enhanced with vitamins and minerals for better absorption and effectiveness.
Users on Amazon and Reddit are generally happy with Organixx collagen [16][17]. They praised it for significantly improving the texture of their hair and the strength of their nails. However, some were turned off by its slight smell, which contradicts the odorless claim.
Organifi Multi Collagen features a blend of five collagen types from four unique sources, making it a powerhouse for skin, hair, and joint health. Each source is carefully selected to ensure maximum benefits, like reducing fine lines, promoting nail growth, and supporting strong skin health.
Matthew & Morgan Sorg rave about its clean formulation on Amazon, especially its glyphosate-free label and easy dissolution in coffee [18]. However, another user criticized the product for its misleading container size, finding it half-empty and overpriced despite its effectiveness.
Unleash vibrant skin and joint resilience with this collagen powerhouse. Do collagen supplements work? This formula's rich amino acids likely boost elasticity and support overall health.
While concrete reviews are scarce, users can expect similar benefits to top collagen supplements. The ingredients suggest potential improvements in skin elasticity and joint support.
What is the downside of taking collagen? While generally considered safe, collagen supplements can cause:
The benefits are also not universally guaranteed.
As an example, without adequate vitamin C, even the best collagen supplements can't fulfill their potential, as vitamin C is essential for collagen synthesis.
On top of that, over-reliance on the without addressing overall diet and lifestyle may not yield the desired results.
Taking too much collagen can lead to bloating, gas, and constipation.
People with allergies to the source of the collagen (such as fish or beef) should avoid these supplements. Additionally, those with certain medical conditions or who are pregnant or breastfeeding should consult a healthcare provider before starting any new supplement.
To avoid these side effects, it's essential to research how much collagen you should take before starting.
In writing this guide to answering “do collagen supplements work,” we stumbled across many, many questions users like you have asked online. We decided to answer the most popular ones.
Collagen is the most abundant protein in the human body, making up about 30% of our body's total protein content. This fibrous protein makes up much of our skin, tendons, ligaments, and bones, giving strength and structure [2].
The word collagen is derived from the Greek word "kolla," meaning glue, highlighting its role in holding the body together.
As we age, the natural production of collagen decreases, leading to signs of aging like wrinkles and joint pain.
Collagen supplements, often in the form of powders or drinks, have become popular as a means to counteract these effects. But the question remains: Do collagen supplements really work?
Literature suggests 2.5-15 g daily for noticeable benefits. Tablets fall short; 3 tablets equal maybe up to 3 g collagen.
Hydrolyzed collagen peptides in powder form are optimal since you control the dosagel. Typically, 10 g to 15 g per day, dissolvable in hot drinks, maximizes efficacy [12][15]. Some users, aiming for 20 g daily, report significant improvements in hair and nails over years.
Liquid collagen offers quick absorption and convenience, powders provide versatility and higher dosages, while capsules ensure ease of use. For a tasty treat, collagen-infused foods and drinks can be delightful options. However, for targeted, immediate effects, injections or creams might be worth considering, despite their drawbacks.
You can take collagen either in the morning or at night, depending on what works best for your routine. Some people prefer taking it in the morning mixed into their coffee or smoothie, while others find taking it at night beneficial, especially if it helps them relax before bed. The key is consistency, so choose a time that you’ll remember to take it daily.
For skin improvements, you might start noticing changes in about 4 to 8 weeks. Joint pain relief and other benefits could take longer, around 3 to 6 months. Patience and consistency are key when taking collagen supplements.
The science suggests vegan options don't contain collagen itself but rather promote its natural production. For vegans, eating a variety of high-quality plant proteins like beans can stimulate collagen synthesis. However, vegan collagen boosters might not yield significant visible results. Applying sunscreen, not smoking, and good sleep can further support collagen maintenance.
Collagen supplements have gained traction for aging, hair, and skin benefits. However, many users are asking: do collagen supplements cause cancer? The science is a mixed bag.
Collagen can promote cancer cell proliferation, migration, and metastasis under certain conditions. However, preclinical studies suggest collagen may also slow cancer development in some contexts [13].
When it comes to therapy, combining collagen with chemotherapy drugs has shown promise. Losartan nanoparticles reduce collagen content, enhancing tumor penetration. This has been effective in breast cancer models, improving survival rates and therapy efficiency [13].
Collagen supplements, especially the best collagen supplements, hold promise for aging skin, hair, and joint health. Yet, the efficacy varies.
Do collagen supplements work? The prevailing evidence indicates benefits like improved skin elasticity and joint support, though results depend on how much you take and how your body responds.
Balancing supplements like Organixx with a healthy diet and lifestyle remains crucial. Do collagen supplements work for everyone? It's a nuanced answer—benefits are there, but they are not a one-size-fits-all solution.
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