Are Collagen Supplements Safe? Risks and Side Effects

What is Collagen?

Collagen is an important structural protein accountable for the body's skin, bones, muscles, tendons, and cartilage.

It consists primarily of glycine, proline, and hydroxyproline, which combine to create a triple helix that gives collagen the strength and flexibility required for tissue formation. Thus, collagen is classified into 28 types, and type I collagen makes up to 90% of collagen in the human body.

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Collagen production significantly reduces with age, and this process usually starts at thirty years on average. Some of the conditions that can lead to the worsening of this decline include; smoking, excessive drinking, exposure to the sun, and eating unhealthy food.

For instance, women lose about 30% of their skin’s collagen in the first five years after menopause. This reduction in collagen results in less elasticity in the skin, weaker muscles, and more brittle bones and joints.

Check out this video where Dr. Paul Zalzal and Dr. Brad Weening explain the science of collagen and whether it’s worth adding to your routine.

Sources of Collagen

Collagen supplements are derived from several sources, including bovine (cow), marine (fish), porcine (pig), and chicken. These supplements are typically hydrolyzed, meaning the collagen has been broken down into smaller peptides, making it easier for the body to absorb.

• Bovine Collagen: Derived from cows, it primarily contains type I and III collagen, which are beneficial for skin, tendons, and bones.
• Marine Collagen: Sourced from fish, it contains type I collagen and is believed to be more easily absorbed due to its smaller particle size.
• Porcine Collagen: Comes from pigs and is similar to bovine collagen in its type I and III collagen content.
• Chicken Collagen: Contains type II collagen, which is most beneficial for joint health.

What is the best form of collagen to take? The best form depends on your specific health goals. For skin and hair, marine collagen is often recommended, while for joint health, chicken collagen might be more effective.

READ MORE: How Does Collagen Help Reduce Joint Pain?

Benefits of Collagen Supplements

Skin Health

Studies have shown that collagen supplementation can significantly enhance skin moisture and elasticity, particularly in older adults.

Bone Density

Collagen has been shown to increase bone mineral density (BMD) in postmenopausal women, which can help reduce the risk of osteoporosis.

Joint Health

Collagen may also help in reducing joint pain and stiffness associated with osteoarthritis, thanks to its role in maintaining the integrity of cartilage.

Hair and Nails

Though evidence is limited, some studies suggest that collagen supplements can improve hair health, promote nail growth, and reduce brittleness.

Scientific Evidence Supporting Collagen Use

Research on collagen supplements is still emerging. A review of multiple studies involving over 1,000 participants showed improvements in skin hydration, elasticity, and wrinkles among those who took hydrolyzed collagen supplements.

For joint and bone health, studies have demonstrated that collagen supplements can be beneficial, particularly in populations with existing conditions like osteoarthritis or low bone mineral density. However, larger-scale, independent studies are needed to confirm these benefits.

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Is Collagen Safe for Your Liver?

Yes, for a healthy liver. Your liver processes amino acids all day; collagen peptides go through the same routine as the protein in your dinner.

For fatty liver, collagen is generally fine, though sugar in liquid collagen is worth checking. For cirrhosis or advanced liver disease, protein is managed carefully by your specialist, so ask before starting.

Supplement-related liver damage is real, but it's linked to concentrated herbal extracts and spiked products, not collagen. The one liver risk worth taking seriously is contamination.

Is Collagen Safe During Pregnancy and Breastfeeding?

Nobody knows, and that's exactly why most doctors say wait.

There are no studies on collagen supplements in pregnant or nursing women. Not studies showing harm at all. Nobody knows whether collagen peptides pass into breast milk either. "No evidence of harm" and "evidence of no harm" are not the same thing.

The bigger concern is purity. Because supplements aren't checked before sale, a collagen powder can carry trace lead or cadmium from the animal tissue it came from. A healthy adult shrugs that off. A developing baby is a different situation.

If you want the building blocks during pregnancy, food is the safer route: bone broth, eggs, fish, and plenty of vitamin C.

Dosage Recommendations

The recommended dosage of collagen supplements varies depending on the intended benefit. Most studies use dosages ranging from 2.5 to 15 grams per day. For skin health, studies typically recommend a daily dose of around 2.5 to 5 grams (2,500 to 5,000 mg).

It's important to consult with a healthcare provider to determine the appropriate dosage based on your individual needs.

Natural Ways to Support Collagen

Eat collagen-rich foods like bone broth, slow-cooked meat on the bone, and fish with the skin on. Get enough vitamin C, because your body physically cannot make collagen without it. Eat enough protein overall, and get zinc and copper from shellfish, nuts, and seeds.

Then protect what you have: daily sunscreen, no smoking, less sugar. Harvard Health points out that sunscreen and topical retinoids have far more evidence behind them for skin ageing than oral collagen does. Collagen works best alongside those, not instead of them.

Are Collagen Supplements Safe To Take?

Collagen supplements are generally safe when taken in appropriate doses and from reputable sources. However, it is essential to consider individual health conditions and consult with a healthcare provider before starting any new supplement.

Collagen supplements, like all dietary supplements, are not regulated by the Food and Drug Administration (FDA), meaning their active ingredients are not standardized for purity.

If you decide to incorporate a collagen supplement into your routine, prioritize products that have undergone third-party testing to ensure their safety and effectiveness.

Here’s what Dr. Joshua Zeichner, MD, quotes regarding the safety of collagen supplements;

“Collagen supplements are generally well-tolerated and side effects are rare. However, it's crucial to choose reputable brands that have undergone third-party testing to ensure purity and potency.”

Side Effects of Collagen Supplements

• Potential Allergens: Collagen supplements derived from fish, shellfish, or eggs may trigger allergic reactions in some individuals.
• Toxins and Heavy Metals: Some collagen supplements may contain traces of toxins or heavy metals, depending on their source and manufacturing process. It’s crucial to choose high-quality supplements from reputable brands.
• Pregnancy and Breastfeeding: There is not enough reliable information on the safety of collagen supplements during pregnancy or breastfeeding, so it's advisable to avoid them unless recommended by a healthcare provider.

Additionally, some collagen supplements may contain other ingredients, such as herbs or high doses of vitamins, which could interact with medications or cause side effects.

Who Should Not Take Collagen Supplements?

Healthy adults are fine. Start at 2.5–5 grams and build up.

• Kidney stones. Collagen is high in hydroxyproline, which your body converts to oxalate, the main ingredient in most kidney stones. Harmless if your kidneys are healthy. If you've formed a stone before, ask your doctor first and drink more water if you're cleared.
• Chronic kidney disease. The issue is protein, not collagen. A 10-gram scoop is about 9 grams of protein, and that has to fit inside your daily limit. Ask your renal dietitian.
• Liver disease. Fine for fatty liver, though check the sugar in liquid versions. For cirrhosis, ask your specialist before adding any protein supplement.
• Allergies. Marine collagen is fish. Bovine is beef. Porcine is pork. Eggshell membrane is egg. The source is the allergen, and it's printed on the label.
• Gout. Harvard Health suggests caution. Worth asking your doctor.
• Diabetes and high blood pressure. Collagen itself is fine. Watch the sugar in gummies and the sodium in flavoured drinks.

Teens don't need it. Adults over 65 usually benefit, but check for medication interactions. Autoimmune conditions and cancer treatment both deserve a quick word with your specialist.

How Excessive Collagen Intake Can Impact Health?

Collagen supplements are usually well-tolerated, but consuming too much can cause negative effects. The impact of excess collagen depends on your sensitivity, health conditions, and the type of supplement. Here are the symptoms of too much collagen:

• Skin Issues: Some may experience redness, rashes, or acne-like breakouts from collagen, often due to sensitivities or additives in low-quality supplements.
• Liver Health: Overuse could lead to rare collagen buildup in the liver, straining its function, particularly in those with liver issues.
• Kidneys: The kidneys break down hydroxyproline, a collagen amino acid. Excess can turn into oxalate, possibly contributing to kidney stones. Those prone to stones should be cautious.
• Digestive System: High collagen doses may cause bloating, nausea, constipation, diarrhea, or heartburn, often due to added ingredients.
• Heart Health: Extremely high doses may cause unstable calcium levels (hypercalcemia), leading to irregular heartbeats. This is rare and tied to prolonged, excessive intake with calcium supplements.

Symptoms vary from person to person. If you notice side effects, especially severe or ongoing ones, stop supplementation and consult your healthcare provider. This is crucial if you have medical conditions or take other medications.

How to Use Collagen Supplements Safely?

• Consult Your Healthcare Provider: Talk to your healthcare professional before starting collagen supplements, especially if you have allergies or health conditions. They can guide you and recommend tests if needed.
• Follow Dosage Instructions: Take collagen as directed by your doctor or the product label. Avoid taking more than recommended to prevent side effects.
• Check Quality: Choose third-party tested supplements from trusted brands. Your doctor may have suggestions too.
• Watch Additives: Some products include herbs or high-dose vitamins. Read labels to avoid potential issues or interactions with medications.
• Know the Source: Animal-based collagen can carry contamination risks. Pick products from reputable brands with clear sourcing.

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