Collagen Powder: Should You Take It Every Day?
Verywell Fit / Amelia Manley
Medically reviewed by Melissa Rifkin, MS, RD, CDNMedically reviewed by Melissa Rifkin, MS, RD, CDN
Collagen is making its way into coffee cups and smoothies, a tasteless protein with anecdotal skin-boosting effects. If you take it daily, you may wonder if it can benefit your skin, hair, bones, and body.
Collagen is a protein made up of amino acids that form a flexible matrix that is rigid and resistant to stretching. It has become popular as an anti-aging supplement to maintain or improve the health of skin, eyes, bones, nails, and hair while providing structural support for bones, tendons, skin, and ligaments.
Your body produces collagen naturally, however, you can consume collagen through your diet or supplements. Food sources of collagen include chicken, fish, eggs, bone broth, gummy candies, and organ meats. Supplemental forms of collagen include pills, powder, capsules, and topical treatments. Unfortunately, natural collagen production decreases with age.
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What is Collagen Powder?
"Collagen powder, also referred to as collagen protein, collagen peptides, or hydrolyzed collagen is an enzymatically degraded version of gelatin," explains Dr. Shiloah Kviatkovsky, a postdoctoral research fellow at the University of Arkansas for Medical Sciences (UAMS). "Collagen is found in the skin, bones, and tendons of animals such as cows, pigs, chickens, fish, and eggs, that are treated with hot water to extract gelatin. This gelatin is then further broken down chemically with the use of enzymes to get smaller chains of amino acids, called peptides, that make up the collagen powder."
Most collagen peptide products are derived from animal products. Plant-based collagen is not true collagen, but a combination of the amino acids that make up collagen. Hydrolyzed collagen is simply collagen molecules with a low molecular weight. This means it's easier for your body to digest and absorb.
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Benefits of Using Collagen Powder Daily
Much of the research suggests no harm in taking collagen daily, however, supplements are not regulated and before starting any new regimen you should reach out to your healthcare provider. Additionally, make sure your collagen is third-party certified so you know it does what it claims to do.
"Our most recent study showed that [consuming] 10 grams per day [of collagen powder] compared to 20 grams per day was optimal, and other studies have shown that 10 to 15 grams per day are beneficial," reports Dr. Kviatkovsky. "Benefits from consuming collagen in human studies range from the following: improved skin hydration, wound healing, and decreased wrinkles associated with UV damage; decreased joint pain, especially in those with osteoarthritis; faster healing time from soft tissue injuries when paired with an exercise/rehabilitation program; improved mood associated, although this may be attributed to decreased pain and improved physical function."
Promotes Skin Rejuvenation
Most people today are using collagen for a more youthful appearance. Luckily, their efforts are with good reason. Research suggests supplementing with oral and topical collagen can reduce or delay skin aging. As you age, the skin begins to age causing wrinkles, loss of elasticity, dryness, slowness to heal, uneven pigmentation, and discoloring.
A recent review and meta-analysis of 26 randomized controlled trials on the effects of hydrolyzed collagen on skin health found that hydrolyzed collagen supplementation, especially long-term use (greater than 90 days), can improve skin elasticity and hydration.
A randomized, placebo-controlled, blind study investigated the effects of a drinkable collagen supplement on skin aging and skin health. The study was performed on 72 healthy women aged 35 years or older for 12 weeks. Results show collagen significantly improved skin hydration, elasticity, roughness, and density. These positive effects were retained at the four-week follow-up.
Lubricates Achey Joints
Joint pain is a common ailment, affecting roughly 58.5 million US adults, that can interrupt your daily life and put a damper on your quality of life. Recent research is emerging touting the benefits of using collagen powder to improve joint health. Hydrolyzed collagen may even have the ability to make its way deep into joint tissue and exert protective effects.
One study analyzed the effects of collagen supplements on osteoarthritis symptoms. Results showed collagen was effective in improving osteoarthritis symptoms.
Another study demonstrated that daily oral consumption of hydrolyzed collagen provided anti-inflammatory and protective properties for people with osteoarthritis.
Builds and Repairs Muscle
Building muscle requires plenty of protein in your diet. Supplementing with collagen can help boost your protein intake and research suggests it'll give you an upper hand on recovery and muscle protein synthesis.
One study investigated the effects of collagen peptides on 25 sports students participating in a 12-week training period. Researchers found that after 12 weeks of collagen supplementation combined with resistance training, participants gained significantly more total body mass and fat-free mass (muscle) while increasing strength, compared with the placebo group. Note this study was small and limited since it evaluated only young, athletic people.
Another study examined the effects of collagen supplementation on body composition and muscle recovery. Researchers found body composition and recovery improvements, however, they still don't compare with higher-quality protein sources like whey or casein.
While collagen does have muscle and recovery benefits, it's not as good at building and repairing muscle as other protein choices.
"Collagen is not a complete protein, so it should not be used to replace complete protein sources needed for muscle turnover and other vital physiological functions," explains Dr. Kviatkovsky. Collagen may not be the best option if you're looking for a protein supplement to reach your fitness goals.
Improves Bone Strength
The density and strength of your bones reduce over time. This can lead to osteopenia and osteoporosis. Supplementing with collagen peptides may help improve bone density and prevent bone loss.
One study analyzed the effects of collagen peptide supplementation on post-menopausal women with a reduction in bone mineral density. The study followed 131 women for 12 months with daily oral supplementation of collagen peptides or placebo. Scientists discovered after a year of daily collagen supplementation, the women experienced increased bone formation and reduced bone degradation.
Another study observed similar results with a significant reduction of bone loss in those supplementing with collagen.
Risks and Considerations
Using collagen daily is generally considered safe, but there is a lot that is unknown about specific supplements. There are no reported side effects for collagen supplements. Any gastrointestinal distress may be due to other ingredients in the collagen you're using. In those cases, Dr. Kviatkovsky recommends lowering the dose or trying a different product.
With so many collagen products on market shelves, it's important to look for third-party tested products to ensure the accuracy of ingredients.
"Next, go with a reputable brand name. I recommend trying a product that only has collagen or collagen and vitamin C. This will allow you to determine whether you feel a difference and will most likely be tolerated better without GI upset," explains Dr. Kviatkovsky. "Lastly, go for what suits your budget. Supplements can get quite expensive, and there are a lot of products on the market that range in cost, that can provide very similar benefits. Go for what makes the most sense to your wallet."
How to Use Collagen Powder Every Day
If you'd like to start using collagen powder every day, start by choosing one you enjoy. Then, figure out where you can mix it into your menu.
"I personally take my collagen in the morning with my other sources of complete protein, such as whey or a whole food breakfast, and make sure I am also consuming vitamin C with that meal," says Dr. Kviatkovsky. Vitamin C helps with the stabilization and utilization of collagen. "We need to have good vitamin C status to utilize the collagen for its benefits, so having a glass of orange juice or some berries with whatever you mixed the collagen with, will help with that."
Prevent clumping by whisking or frothing into your favorite recipes or drinks.
Tips for Using Collagen Powder
Try these tips for using collagen powder every day:
Blend into a strawberry smoothie
Mix into a glass of orange juice
Stir into your morning coffee
Add it to a yogurt parfait
Add to pancake or waffle batter
Mix into oatmeal
Add it to creamy pasta
Mix into a creamy soup
Collagen is proving to offer a host of health benefits including skin rejuvenation, anti-aging, prevention of bone loss, and improvement in the building and repair of muscles. While collagen is trending, it may not be the ideal supplement for someone trying to build muscle. Whatever your reasoning for using collagen, it's generally safe for everyday consumption. Remember to talk with a healthcare professional such as a physician or a registered dietitian before introducing new products into your wellness routine.
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