Collagen is an important structural protein of the body. It affects the condition of joints, connective tissue, and bone, as well as hair and the appearance of the skin. It is responsible for maintaining the health and elasticity of tissues. Moreover, it constitutes over 30% of all proteins.
Does collagen help joints and skin? For years, it was believed that supplementing with it to improve skin quality did not produce results. This theory stemmed from the belief that collagen consists of molecules too large to be completely digested in the stomach. As a result, products containing this ingredient were mainly used for prevention and supporting the treatment of cartilage and joint disorders. Today, it is known that collagen provides equally good results in improving skin firmness and elasticity.
Does collagen help joints?
The answer to whether collagen helps joints has been known for years: yes, because it directly affects the structure and function of connective tissues (tendons, cartilage, ligaments).
Firstly, it strengthens joint cartilage, which is a basic component of it. It actively supports their regeneration and reconstruction. Secondly, it increases joint mobility and flexibility by supporting the production of synovial fluid—a substance that affects joint mobility and functionality. Additionally, it may reduce pain resulting from overuse of these body parts. If overload occurs, collagen supplementation for joints accelerates tissue regeneration, repairs micro-injuries, and reduces inflammation. Thirdly, collagen generally supports the structural integrity of tendons and ligaments, which stabilise the joint. Therefore, by taking this ingredient as a supplement, we reduce the risk of sprains or strains.
What daily dose of collagen provides the most benefits? The recommended amount depends on many factors—physical activity, its intensity, age, gender, and individual body needs. However, studies on whether collagen helps joints have also established general guidelines for supplementation. According to researchers, a minimum of 5 g (5000 mg) of collagen per day should be taken. The maximum dose is 15 g per day, recommended for athletes practising disciplines that require high joint endurance (running, team sports) and for those undergoing regular, intense training.
Collagen supplementation is also recommended for older people, during recovery periods, for those with degenerative and inflammatory joint conditions, and with a history of musculoskeletal injuries.
Beauty support – which collagen for the skin?
Another benefit of collagen supplementation is its effect on appearance. Although for years it was believed that oral intake of this ingredient did not produce significant effects, today we know this was not true. Numerous studies have shown that collagen compounds present in oral supplements are broken down into peptides through enzymatic hydrolysis. This results in smaller molecules, making the ingredient more easily absorbed and present in the bloodstream as early as one hour after ingestion. Ultimately, it accumulates in the skin, producing a collagen biomatrix.
In summary, collagen supplements for the skin:
- create a three-dimensional network that acts as a scaffold for tissues,
- increase elasticity, firmness, and strength of the dermis,
- enable the skin to stretch and return to its original state (firmness),
- bind water, helping maintain proper skin hydration,
- support the production of connective tissue components (stimulate fibroblasts to synthesise key components, including elastin, thereby ensuring skin elasticity).
Product comparison - which collagen to choose?
Which collagen for the skin will be appropriate? First of all, it should be a product whose effectiveness has been confirmed in clinical studies conducted by doctors in scientific institutions. For this purpose, it is advisable to choose supplements from reliable manufacturers with guaranteed high-quality ingredients.
Another frequently discussed issue is when to take collagen. Well, there are no clear recommendations regarding the time of intake. Some people prefer taking it in the morning to provide essential nutrients at the start of the day, after a meal. This makes sense, as collagen peptides may provide energy and boost metabolism. Others prefer taking collagen in the evening to support tissue and skin regeneration during nighttime repair processes. Therefore, the answer to the question “What time to take collagen” (or consume it in capsule form) is: it depends. Much more important is regular intake as recommended by the manufacturer.
Types of collagen: marine, bovine, porcine
So which collagen should you choose? Depending on the source, we distinguish marine, bovine, and porcine collagen. The most environmentally friendly choice is undoubtedly fish collagen, obtained from by-products (skin, scales, and bones) of fish processing. This method contributes to the sustainable use of marine resources. Additionally, fish collagen for skin and joints has specific properties: its molecular structure is closer to human collagen, making it more easily absorbed by the human body. Therefore, it provides faster effects of supplementation.
That is why BestCollagen contains collagen peptides derived from the skins of wild-caught cod from the crystal-clear waters of the North Atlantic. It also contains no additional substances, such as fillers, colourants, or preservatives.
How long does collagen take to work?
How long collagen takes to work depends on health condition, age, individual needs, and the body’s response. Usually, the first results are noticeable after about 1-2 months of regular use. However, experts recommend taking collagen for a much longer time, sometimes even continuously, to maintain the benefits of supplementation. Why? With age, the body’s ability to naturally synthesise this component decreases. Moreover, since collagen is a substance naturally present in the body, its long-term use is considered relatively safe.
It should also be noted that much depends on the dose taken. Nevertheless, at the recommended 5 g, it works after about one month of use (at which point improvements in skin, hair, and nail appearance can be observed), while full effects become visible after about 3 months of regular supplementation (in the case of joints and bones).
Sources:
- Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506. doi: 10.1007/s00726-021-03072-x. Epub 2021 Sep 7. PMID: 34491424; PMCID: PMC8521576
- A. Słupczyńska, What we know about oral collagen supplementation for skin health – a literature review: https://www.researchgate.net/publication/366086075_What_we_know_about_oral_collagen_supplementation_for_skin_health_-_a_literature_review
- D. Zelaszczyk, A. M. Waszkielewicz, Kolagen – struktura oraz zastosowanie w kosmetologii i medycynie estetycznej: https://www.researchgate.net/publication/270561701_Kolagen_-_struktura_oraz_zastosowanie_w_kosmetologii_i_medycynie_estetycznej
- M. Cherim i in., Collagen Sources and Areas of Use, „European Journal of Medicine and Natural Sciences”, 2 (2) 2019.
- https://www.researchgate.net/publication/370835377_Collagen_supplementation_-_does_it_bring_real_benefits
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