You can start taking collagen supplements in your mid-20s to early 30s as a preventative measure, as this is when natural collagen production starts to decline, but it's never too late to start; older adults can still see benefits for skin, hair, nails, and joints, with some recommending higher doses as you age.
Side effects of collagen include skin rashes and kidney, liver, stomach, and heart problems. Collagen is a structural protein. Collagen is the protein that primarily makes up your skin, bones, and tendons. It's obtained from certain foods and collagen supplements.
The first signs collagen is working are often subtle skin improvements like better hydration, increased suppleness, and softer fine lines, along with stronger, faster-growing nails, usually noticed within 4-8 weeks of consistent daily use, with joint flexibility and hair changes appearing later. These early signs include skin feeling plumper, eyes/mouth area fine lines softening, and nails becoming more resilient, setting the stage for longer-term benefits.
Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails.
If you aim to enhance your skin's elasticity or support your gut health, Diana Nguyen, M.S., RDN, CSSD, a performance registered dietitian nutritionist, shares that taking collagen in the morning may help maximize its benefits and absorption.
The few such studies that have been done have found that collagen peptides are possibly effective for improving skin hydration and skin elasticity. It's also possibly effective for relieving pain and improving joint function in people with knee osteoarthritis.
It's never too late to start taking collagen
Whether you're in your 20s, 40s, 60s, or beyond, there's no better moment than now to unlock the limitless potential of collagen. While instant results may not be evident, the long-term rewards are well worth the commitment. Embrace the power of collagen.
Collagen supplementation may slow down the natural aging process of intrinsic collagen loss in both men and women and offer more support for the follicles in the dermis layer of the skin. However, a direct correlation with collagen supplementation and facial hair growth cannot be made.”
If you're using Collagen supplements, avoid these things for best results.
Signs of collagen deficiency
Here are some common signs: Skin ageing and wrinkles: Lack of production of collagen makes the skin lose its elasticity, thus resulting in wrinkles, lines and sagging skin. The skin may appear opaque or leather-like and seems to be contributing to the ageing process.
Avoid collagen saboteurs: Sugar and ultra-processed foods (they trigger glycation, damaging existing collagen) Smoking + pollution (oxidative stress = collagen breakdown) Unprotected sun exposure (UVA rays are collagen's worst enemy)
Bone Broth
Chicken bone broth is a potent source of collagen. This broth, made by boiling chicken bones in water, is believed to extract collagen, thus supporting body health.
One study tracked participants taking daily collagen for 8–12 weeks who saw less deep wrinkles, denser skin, and smoother texture. These improvements get better over time, as a new 2024 study showed a 22.7% boost in skin elasticity after 12 weeks of regular use.
In some individuals, collagen peptides can cause a slight increase in blood pressure. Those with existing hypertensive conditions should use such supplements with caution. In rare cases, people report an allergic reaction to collagen peptides.
Furthermore, collagen is considered crucial for skin health because both photo-aging and intrinsic aging decrease its presence in the body [11]. This in turn causes a decrease in the skin thickness, as well as a loss of elasticity and flexibility [12].
Collagen supplements are generally made from connective tissue, bones and other parts of cows, pigs, chicken and fish. They can contain toxins and heavy metals that could be harmful. As with all supplements, collagen is not regulated by the Food and Drug Administration (FDA).
Collagen-rich foods include bone broth, beef, and chicken skin. These foods contain many nutrients, but they can also be high in fat. Plant-based foods don't contain collagen. But foods like legumes, whole grains, and fermented soy contain amino acids, which might increase your collagen production.
Improved Joint Health: Collagen is a major component of joints and provides support and cushioning. Taking a collagen supplement along with vitamin D may help reduce joint pain and improve overall joint health.
Acid Reflux and Bloating: Excess collagen might affect smooth muscles within the digestive system, causing uncomfortable symptoms like heartburn. Constipation or Diarrhea: Gut motility can be impacted, leading to irregular bowel movements.
Collagen has been proven to nourish your hair follicle, help your new hair growth, and increase your hair growth rate and retention. While this does wonders internally to prevent hair thinning, it can also assist in expanding your hair's overall thickness.
Some studies suggest that the decrease in estrogen as women age is directly tied to the decrease in collagen production. That's why collagen is considered one of the best natural hormone balance supplements.
Five signs collagen is working include firmer, more hydrated skin with fewer fine lines, stronger and faster-growing nails, healthier and thicker-looking hair, less joint stiffness, and better gut health/recovery, with initial improvements often seen in skin and nails within weeks, while deeper benefits like joint support take longer.
Vitamin C is needed for the creation of new collagen and for the protection of existing collagen. A great collagen supplement will get into your cells and be utilised, but it will work much more effectively with vitamin C. However, it is very easy to obtain your daily recommended amount of Vitamin C through diet alone.
When collagen peptides enter the bloodstream, they kickstart the body's recovery phase, making it easier to fall asleep and stay asleep. If you've been struggling with poor sleep, adding collagen could help you enjoy more consistent, uninterrupted rest, leaving you feeling rejuvenated and refreshed in the morning.