Supplements

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

Written by Robert Iafelice, MS, RDN, LDN
Medically Reviewed by Dr. Elaine Gavalas, ND, PhD

September 27, 2024

Whether in the form of powders, pills, bars, liquids, or gummies, collagen continues to generate a lot of buzz among health-conscious consumers. And why not? More than 20,000 studies have been published about collagen in just the last 10 years alone (1).  

Research evidence supports the use of collagen to help improve joint mobility and decrease joint pain and stiffness; reduce wrinkle formation and increase skin elasticity and hydration; promote bone density, strength, and mass; and improve muscle recovery from exercise (2, 3).

But is it safe to take collagen long-term on a regular basis, like a daily vitamin pill?

Before we answer that question, let’s further explore the key health benefits of collagen and discuss the reasons why everyone should consider taking a collagen supplement.

Table Of Contents

What Role Does Collagen Play in Your Body?

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).

A screenshot of an NCBI study Exploring the Impact of Hydrolyzed Collagen Oral Supplementation on Skin Rejuvenation: A Systematic Review and Meta-Analysis

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). 

A digital drawing showcasing the difference in density between a normal bone and a bone with osteoporosis

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).

A screenshot of an NCBI study Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study

Do You Need a Collagen Supplement?

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). 

So … Is Long-Term Collagen Supplementation Safe?

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.

Frequently Asked Questions About 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).

The Bottom Line

Beyond all the safety studies and GRAS status, consider that collagen supplements are no different than the collagen found in chicken wings or short ribs. Simply put…it’s food. Just as there’s no concern about drinking bone broth or eating salmon with the skin on, there’s generally no worry about routinely taking a collagen supplement as part of a healthy lifestyle.

Just be sure you’re taking a high-quality collagen supplement sourced from grass-fed cows and contains no added sugars or fillers. 

Ultimately, when you factor in the popular but unfortunate shift towards plant-based eating and restriction of collagen-containing meat, along with a general dislike of collagen-rich organ meats and other offal among the general population, supplementation with collagen peptides is a sensible approach to shoring up the health of your skin, joints, and bones (among other body parts) and counteracting the loss of collagen with age. 

Robert Iafelice
Article by

Robert Iafelice

Robert Iafelice, MS, RD, LDN is a functional nutritionist and freelance medical writer. He is the author of Hold On to Your Muscle, Be Free of Disease, a unique perspective on wellness and disease in the context of muscle health.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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