An artistic rendering of a human body with the stomach, liver, and intestines highlighted in a reddish-orange color.

5 Health Benefits of Collagen + Side Effects

by Dr. Matt Olesiak, M.D.

The health benefits of collagen are numerous, which likely explains its popularity and sales growth.

According to Grand View Research:

"The global collagen market size was valued at USD 8.36 billion in 2020 and is expected to expand at a compound annual growth rate (CAGR) of 9.0% from 2020 to 2028." (1)

Collagen's increasing use in food, beverages, and cosmetics spurs this growth. But does collagen supplementation really provide any health benefits, or is it just the newest fad?

Science suggests that collagen does indeed provide many health and beauty benefits.

But before we get into those, let's discuss collagen in general.

An infographic of the types of collagen fibers with text that reads Collagen the five most common types. Collagen fiber. Type 1 bone and skin, Type II cartilage, Type III connective tissue, Type IV basement membrane, Type V hair.

What is Collagen?

Collagen is the most abundant structural protein in humans, making up a third of the total protein in the body. It is part of the connective tissue that holds cells and tissues together, making it essential for survival.

The word collagen is derived from the Greek word kólla, which means glue. This is an apt description, as collagen is indeed the glue that holds the body together!

Collagen's anti-aging properties are well known, but several other clinically proven benefits of this supplement are not so well known.

Does the Body Make Collagen?

Yes, the body naturally produces collagen, but it needs help from your diet to do so. Collagen is made by combining the following nutrients from the foods you eat:

Amino acids: You obtain this from consuming protein-rich foods like beef, chicken, eggs, and dairy products.
Vitamin C: You can get this from citrus fruits, green peppers, broccoli, cauliflower, and other foods.
Zinc: You can get this mineral by eating grass-fed beef, shellfish, pumpkin seeds, legumes, and other foods.
Copper: You can get copper by eating seafood, potatoes, cashews, salmon, and many high-zinc foods.

Eating more foods that contain the above nutrients is recommended if you want to boost collagen production.

If My Body Makes it, Why Do I Need Collagen Supplements?

Collagen production gradually decreases with age, and existing collagen also starts breaking down. Research suggests that this process begins as young as 25. By the age of 40, collagen levels fall dramatically. (2)

One reason for this effect is that nutrients are not as efficiently absorbed or synthesized as you get older, which prevents the body from making adequate collagen.

Collagen makes up 70% to 80% of the skin, so a minor reduction can manifest as dry skin, wrinkles, and fine lines, especially in the face.

An image of Collagen powder, pills, wooden spoon, and glass of water on wooden tray,

What's the Difference Between Collagen and Collagen Peptides?

The main difference between collagen and collagen peptides is that the latter, also called hydrolyzed collagen, is made of much shorter chains of fatty acids than collagen. This allows collagen peptides to be more easily absorbed into the bloodstream. For this reason, most collagen products on the market today are peptides.

Health Benefits of Collagen

Promotes Healthy Skin

Let's start with the most well-known collagen benefit -- healthy skin.

Collagen promotes skin elasticity and reduces fine lines and wrinkles. In addition, hyaluronic acid (HA) helps collagen retain water, thus moisturizing and hydrating the skin. There is a theory that HA also helps trigger collagen production, and there is some scientific evidence for this effect.

For example, one study showed that injecting hyaluronic acid into the skin stimulated collagen synthesis, thus partially repairing parts of photodamaged skin. (3)

An image of foods rich in collagen, including walnuts, peanuts, tomatoes, avocado, eggs, garlic, an orange, salmon, with text that reads collagen.

And numerous clinical research studies show the anti-aging effect of collagen, especially regarding the skin.

For example, researchers analyzed several randomized, placebo-controlled research studies on collagen in one literature review. The participants in these studies took up to 10 grams per day of oral collagen supplementation for several weeks. The results? The collagen supplements appeared to improve skin elasticity and hydration. It also increases collagen fiber density within the skin. (4)

Relieves Joint Pain and Stiffness

Since collagen is an essential component of connective tissues, it makes sense that it would be helpful to relieve joint pain. After all, the joints are held together by connective tissues.

The connective tissue in joints consists of ligaments, cartilage, and tendons. Overuse or incorrect use of joints can damage them, causing excruciating pain and even disability. (Gradual wear and tear of the cartilage are also quite common, eventually leading to osteoarthritis.)

Though few easy fixes for joint pain and discomfort exist, studies suggest that collagen supplements offer some relief.

For example, in one study, athletes with knee pain were given 5 mg of collagen peptides per day for 12 weeks. The results? Those taking the collagen supplements had less joint pain while exercising than the placebo group. (5)

Gut Health

Believe it or not, there is evidence that regular collagen supplementation may help improve gut health.

Collagen contains glutamine, an amino acid shown to support gut barrier integrity. Specifically, it helps keep the "tight junctions" in the gut lining strong so foreign particles and toxins cannot escape the bloodstream. (6)

The glutamine in collagen may also reduce gut inflammation. (7) Research shows that inflammation of the gastrointestinal tract can lead to imbalanced gut bacteria -- a condition called gut dysbiosis -- that alters the function and diversity of gut bacteria. Dysbiosis negatively impacts overall health. In addition, inflammation can cause leaky gut syndrome allowing toxins to leak into the bloodstream, causing more health problems.

Why is gut health so important?

In the past few years, researchers have discovered that microbes in the gut are not just involved with digestive matters; they significantly influence overall health, too. Conditions associated with poor gut health include:

Sluggish immune system
Inflammation
Depression
Anxiety
Mood swings
Frequent digestive upsets
Autism
Alzheimer's disease
Multiple sclerosis
Skin conditions like eczema and psoriasis
Constipation
Chronic diarrhea
Chronic fatigue syndrome
Headache
Sleep issues
Inflammatory bowel diseases
Frequent illnesses or infections
And many more

So, healing your gut with collagen supplements may help reduce your risk of numerous other conditions. How great is that?

Supports Heart Health

Heart disease is the #1 killer of men and women in the United States.

Coronary artery disease (CAD) is the most common type of heart disease. It occurs when arteries that supply blood to the heart become hardened and narrowed.

There are many lifestyle modifications you can make to reduce your risk of developing CAD, and one of the most significant appears to be daily collagen supplementation.

How can collagen prevent heart disease? Research shows that collagen can reduce arterial stiffness and inflammation, allowing blood to flow freely through the arteries. It can also reduce "bad" cholesterol levels that can, in turn, reduce your risk of CAD. (8)

Strengthens Bone and Prevents Bone Loss

The last collagen benefit we have time to cover here is bone health. Though bone may seem unchangeable, especially in the younger years, it is a living tissue that constantly renews itself. Experts theorize that we have a new skeleton every ten years because of the bone breakdown and renewal process.

In your early 20s, bone renewal outpaces bone loss. But in your mid-20s, the reverse starts happening -- bone loss outpaces renewal. In other words, bone densitydecreasesas you age. It's a gradual process at first, but then it accelerates in midlife, increasing the risk of osteoporosis.

Here, again, collagen may help.

You see, collagen is naturally found in bone, and several studies indicate that collagen supplements may help prevent bone loss and increase bone formation. In one randomized, placebo-controlled, double-blind trial -- the gold standard in science -- post-menopausal women taking collagen peptide supplements for 12 months significantly improved their bone density compared with the control group. (9)

Is Collagen Safe to Take?

By now, you must be thinking, "Collagen is so great there must be some major side effects!"

According to Medline Plus, "Collagen peptides have been safely used in doses up to 10 grams daily for up to 5 months. Side effects are rare." (10)

With that said, there are a few side effects that can sometimes occur when supplementing with collagen, including:

Diarrhea
Skin rashes
A feeling of heaviness in the abdominal area

If you experience one or more of the above or other unusual symptoms, stop taking collagen, and consult with your healthcare provider. It's also recommended to check with your doctor before taking this or any other nutritional supplement.

Introducing: SANE Youthful Glow Collagen Peptides

SANE Youthful Glow Peptides are the anti-aging secret that contains the most potent Type I and type III collagen. It's the "protein glue" your skin, joints, and muscles demand to stay youthful, limber, and glowing at any age!