Collagen: Benefits, Side Effects, and Caution

Many people hoping to support the health of their skin, joints, and hair pop collagen supplements daily or add collagen powder to their morning coffee, tea, or smoothie.

Even though the use of collagen supplements and other collagen products is on the rise, most people don’t know what collagen actually is or what it does in the body.

This article tells you everything you need to know about collagen, including what it is, what it does in your body, and whether collagen supplements are worth it.

Collagen is a type of protein. In fact, it’s the most abundant structural protein in animals. A structural protein is one that makes up the framework of your cells and tissues. There are 28 known types of collagen, with type I collagen accounting for 90% of the collagen in the human body.

Collagen is composed mainly of the amino acids glycine, proline, and hydroxyproline. These amino acids form three strands, which make up the triple-helix structure characteristic of collagen.

Collagen is found in connective tissue, skin, tendons, bones, and cartilage. It provides structural support to tissues and plays important roles in cellular processes, including:

• tissue repair
• immune response
• cellular communication
• cellular migration, a process necessary for tissue maintenance

Connective tissue cells called fibroblasts produce and maintain collagen. As people grow older, their collagen becomes fragmented, fibroblast function becomes impaired, and collagen production slows.

These changes, along with the loss of another key structural protein called elastin, lead to signs of aging such as sagging skin and wrinkles.

Collagen supplement options

Your body naturally produces collagen, which you can also obtain through dietary sources, such as chicken and fish skin, as well as collagen supplements.

Oral and topical collagen products, including supplements and face creams, are popular for addressing signs of aging, such as wrinkles, loss of skin hydration, and joint pain.

You can buy collagen in powder, capsule, and liquid form.

You can take it as a supplement or add it to beverages — both hot and cold — and foods such as oatmeal, yogurt, and energy balls.

Healthcare professionals also use collagen and collagen-based materials in the medical field, including in treating wounds, burns, and diabetic ulcers. Additionally, cosmetics companies use collagen in products like moisturizers and serums because of its moisturizing and humectant properties.

As you age, your collagen production naturally declines. Additionally, collagen becomes fragmented and more loosely distributed. These changes lead to the characteristic signs of aging, such as wrinkles and dry, sagging skin. The integrity of the collagen found in the skeletal system decreases with age as well, leading to reductions in bone strength.

While collagen loss and damage as you age are inevitable, certain dietary and lifestyle factors can accelerate this process. For example, smoking cigarettes is known to degrade collagen and cause skin aging, wrinkles, and loss of elasticity. Excessive drinking has also been shown to accelerate skin aging by reducing collagen production and damaging skin repair mechanisms.

Additionally, following a diet high in added sugar and ultra-processed foods can lead to premature aging by contributing to a process called glycation, which reduces collagen turnover and interferes with collagen’s ability to interact with surrounding cells and proteins.

Excessive sun exposure also degrades collagen production, so wearing sunscreen and avoiding excessive sun exposure can help prevent signs of premature skin aging.

Collagen is found in all animals and is concentrated in certain parts, such as the skin and joints.

• bones, skin, and ligaments of animals, such as chicken skin and pig knuckle
• certain types of seafood, such as fish skin and jellyfish
• products made from animal parts such as bones and ligaments, including bone broth

Because your body naturally produces collagen from amino acids, you can support collagen production by ensuring that you’re eating adequate amounts of protein from foods like poultry, fish, beans, and eggs.

In addition to amino acids, your body needs other dietary components for collagen production and maintenance. For example, vitamin C is necessary for collagen synthesis, so having low or deficient levels of vitamin C can lead to impaired collagen production. Consuming plenty of vitamin C-rich foods can help support healthy collagen production. For example, try citrus fruits, peppers, greens, and berries.

What’s more, consuming a diet high in beneficial plant compounds could also help improve skin health by reducing inflammation and protecting against collagen degradation.

Studies have shown that taking collagen supplements may offer a few benefits.

Potential skin benefits

One of the most popular uses of collagen supplements is to support skin health. Research suggests that taking collagen supplements may improve certain aspects of skin health and appearance.

A review of 19 studies, including 1,125 participants (95% women) between the ages of 20 and 70, found that taking hydrolyzed collagen improved skin hydration, elasticity, and wrinkles compared with placebo treatments.

Hydrolyzed collagen is a common type of collagen used in supplements created using a process called hydrolysis. This process breaks down the protein into smaller pieces, making it easier for the body to absorb.

A number of studies have shown that taking collagen supplements may improve skin hydration and elasticity and reduce the appearance of wrinkles. However, many of these studies were funded by companies that manufacture collagen products, which could have influenced the study results.

Potential benefits for bones

Collagen supplements may offer several other benefits, in addition to improving some aspects of skin health and appearance. Additional benefits of collagen supplementation may include improvements in the following conditions:

Postmenopausal mineral bone density

One study examined the effects of taking collagen supplements in 102 postmenopause individuals with reduced bone mineral density (BMD). Those who took 5 grams of collagen peptides per day for 1 year had significant increases in BMD in their spine and femur (a bone in the upper leg) compared with participants who took a placebo.

A follow-up study in 31 of these women found that taking 5 grams of collagen daily for a total of 4 years was associated with a progressive increase in BMD. The researchers found that participants’ BMD increased by 5.79–8.16% in the spine and by 1.23–4.21% in the femur during the follow-up period.

These findings suggest that taking collagen supplements long-term may help increase bone mineral density in postmenopause individuals, who are at a greater risk of developing osteopenia and osteoporosis, but more research is needed.

Osteoarthritis

Taking oral collagen supplements may help improve function and reduce pain in individuals with osteoarthritis (OA).

A 2024 meta-analysis of studies that included a total of 870 participants found that function scores and pain scores improved among the groups that took oral collagen supplements compared to the control groups that did not.

A 2024 clinical trial with 80 participants with OA affecting the knees found similar results. Individuals who took oral collagen supplements experienced improved physical function and reduced pain compared to the control group, which took a placebo.

Another 2025 review of studies examined the effects of collagen supplementation in healthy individuals as well as those with various musculoskeletal conditions. They found that, despite the lack of consistent study protocols, collagen supplementation may benefit both healthy individuals who exercise and those with joint pain. However, more research is needed – especially research with rigorous and consistent study design.

Collagen supplements have a good safety profile and are not associated with adverse side effects. However, manufacturers often combine collagen with other ingredients in supplements. Certain ingredients may pose health risks, such as herbs and high levels of vitamins in supplements formulated to support the health of the skin, nails, and hair.

For example, dietary supplement ingredients such as herbal extracts may interact with commonly prescribed medications, and some aren’t safe for people who are pregnant or nursing. What’s more, some supplements that contain collagen may also contain megadoses of nutrients like biotin, which could interfere with laboratory tests for heart and thyroid function. If you take these and other vitamins and minerals in high doses for a long time, they could cause health issues.

It can also be difficult to determine the source of the collagen and its purity. One study identified 59 different collagen products. Of those, many didn’t identify the source of the collagen. Of the ones that did identify the source 17% said it was fish. None had allergy warnings. Very few had third-party testing to certify the sourcing, purity, and additional ingredients in their product.

If there are additional minerals and ingredients, any of them might interact with prescription medications.

Other considerations

While there is little research about interactions between collagen and prescription medications, it’s possible, so it’s important to speak with your healthcare professional if you plan to add collagen supplements to your diet and you take prescription medications such as:

Blood thinners: If you take warfarin (Coumadin), consult your doctor before taking collagen. While there is not much data to suggest collagen supplements could interact with warfarin, the natural collagen in your body is a vital part of the blood clotting process in your body. More research is needed to determine if collagen in supplement form can reduce the effectiveness of prescription blood thinners.

Beta-blockers (propranolol): Research suggests that high protein diets may affect how fast these medications leave the body, increasing the speed at which they are eliminated, which may mean they are less effective. Since beta-blockers may be prescribed to help treat an irregular heartbeat and other serious conditions, if you are taking a beta-blocker, speak with your doctor before starting collagen supplements.

Collagen supplements may interact with these medications. If you take one or more of them, you’ll want to discuss it with your doctor before you start taking collagen supplements.

While supplements that contain only collagen are unlikely to cause any side effects, it’s important to read labels and understand the potential risks associated with supplements containing collagen combined with other ingredients.

Collagen supplements vs. protein

It’s important to note that you don’t need to eat collagen or take collagen supplements to support your body’s collagen levels or bone health. In fact, you can help your body make collagen and maintain healthy collagen levels and bone tissue by simply including enough high quality protein, vitamin D, calcium, vitamin C, and zinc in your diet.

Eating a balanced diet with a bit more protein may be especially beneficial for maintaining muscle tissue and bone health as you age. To support this, try combining a protein-rich diet with regular physical activity, especially resistance training and weight-bearing exercises.

Researchers recommend consuming more than 0.36 grams of protein per pound (0.8 grams per kg) of your body weight for this purpose. More recent research suggests the effects of increasing protein intake are more individualized than previously thought. They found some individuals benefited from protein levels close to the recommended amounts, while others benefited from over twice as much.

It’s impossible to prevent all age-related collagen loss, but it is possible to slow down the process. As mentioned above, diet and other lifestyle factors can significantly affect your body’s collagen production.

Smoking cigarettes and drinking excessive amounts of alcohol may negatively affect collagen production, as does following a diet high in ultra-processed foods and added sugar.

On the other hand, leading a healthy lifestyle by following a nutrient-dense diet and avoiding smoking and heavy alcohol use may help delay age-associated changes in collagen and reduce signs of aging, such as wrinkles. Avoiding or reducing your intake of certain foods and beverages while increasing your consumption of others may help support collagen maintenance and overall skin health.

For example, a diet low in compounds called advanced glycation end products (AGEs) may help promote skin health. AGEs are toxins that accumulate in the skin. They can cause collagen to stiffen and can inactivate proteins responsible for collagen repair.

According to newer and older research, foods highest in AGEs include processed meat products like hot dogs and bacon, fried foods like French fries and fried chicken, and roasted and grilled meats.

Additionally, following a diet high in high quality protein and plant foods such as fruits and vegetables, which contain collagen-supportive and protective nutrients, may also help protect collagen stores and prevent collagen damage and loss.

Collagen is safe for most people, but people with food allergies, such as fish or shellfish allergies, should check the label and make sure the collagen they choose does not contain those ingredients. Since collagen is an animal product, vegetarians, vegans, and people who follow a Kosher or Halal diet may want to avoid it as well.

While there’s not much information to say that collagen interacts with other prescription medications, there may be other ingredients in dietary supplements, such as herbal extracts, that may interact with commonly prescribed medications. Talk with a healthcare professional before taking supplements.

Collagen is a protein found in connective tissue, skin, tendon, bone, and cartilage. It provides structural support to tissues and is also involved in essential bodily processes, including tissue repair and signaling between cells.

Your body makes collagen naturally, but you can also consume it through collagen supplements and certain foods, which may benefit the health of your skin, your bones, and more.

Studies show that taking collagen seems to be particularly beneficial for certain purposes and populations, including increasing bone mineral density (BMD) in postmenopause individuals with low BMD.

Consuming a balanced diet that includes sufficient protein, vitamin C, vitamin D, and zinc is a healthier and more cost-effective alternative to supplements. By combining this with regular exercise, you can help minimize collagen and bone loss that occurs with age.

Although age-related collagen loss is inevitable, adopting a healthy lifestyle can help protect against collagen loss, delay the appearance of aging signs, and promote overall well-being.