Collagen
Over-the-counterWhat is Collagen?
Collagen is a protein that your body makes naturally. It provides structure to your skin, bones, muscles, tendons, and ligaments. As you age, your body produces less collagen. This natural decline starts around age 25 and speeds up after 40.
Collagen supplements typically come from animal sources like cow bones, fish scales, or egg whites. They are broken down into smaller pieces called peptides. These peptides are easier for your body to absorb. Most supplements come as powder, capsules, or liquid.
People take collagen supplements to replace what their bodies no longer make enough of. The goal is to support skin health, joint comfort, and bone strength. Research on collagen supplements is still growing. Some studies show benefits while others need more evidence.
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Common uses
- Supporting skin elasticity and reducing the appearance of wrinkles
- Promoting joint health and reducing joint discomfort
- Supporting bone density and strength
- Improving nail strength and growth
- Supporting hair health and thickness
- Aiding muscle recovery after exercise
- Supporting gut health and digestion
How it works
When you take collagen supplements, your digestive system breaks them down into amino acids. These amino acids include glycine, proline, and hydroxyproline. Your body then uses these building blocks to make new proteins. Some may become new collagen in your skin, joints, or bones.
Collagen peptides may also trigger your body to make more collagen on its own. They might signal cells called fibroblasts to increase collagen production. The exact way collagen supplements work is still being studied. Different types of collagen may work better for different body parts.
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Dosage information
Most collagen supplements recommend 2.5 to 15 grams per day. Studies on skin health typically use 2.5 to 5 grams daily. Joint health studies often use 10 grams per day. Bone health research has tested doses around 5 grams daily. You can take collagen at any time of day, with or without food. Some people split their dose between morning and evening. Start with the lowest effective dose and adjust based on your goals. Always follow the directions on your specific product label.
Side effects
- Mild digestive upset or bloating
- Feelings of fullness or heaviness
- Unpleasant taste or aftertaste
- Mild heartburn
- Headache
Serious side effects are rare but can include allergic reactions. Stop taking collagen and seek medical help if you have difficulty breathing, severe rash, or swelling of the face or throat. Some people with food allergies may react to collagen sources. Check labels carefully if you have fish, egg, or shellfish allergies.
Drug interactions
- May interact with blood thinners like warfarin, though evidence is limited
- Could affect calcium absorption when taken in very high doses
- May interact with medications that affect protein digestion
- Check with your doctor if you take medications for autoimmune conditions
- Avoid if you have known allergies to the collagen source, such as fish or bovine products
- Use caution if you have kidney disease, as high protein intake may be a concern
Blood test monitoring
Collagen supplements generally do not require blood test monitoring for most healthy adults. However, regular health checks can help you track whether the supplement is working. If you take collagen for bone health, you might consider monitoring vitamin D and calcium levels. These nutrients work together with collagen to support bone strength. People with kidney concerns should monitor kidney function tests if taking high doses of any protein supplement. If you take collagen for joint health, tracking inflammatory markers like C-reactive protein may help measure progress. Rite Aid offers blood testing that covers over 200 biomarkers, including vitamin D, calcium, and kidney function markers.
Related blood tests
Taking Collagen? Monitor your levels.
- Track how your body responds
- Catch side effects early with blood work
- Share results with your doctor
Frequently asked questions
Research shows mixed results depending on what you want to achieve. Some studies find that collagen improves skin elasticity and reduces wrinkles after 8 to 12 weeks. Other studies show benefits for joint pain and bone density. However, not all studies show clear benefits, and more research is needed.
Type I collagen is most common and supports skin, bones, and tendons. Type II collagen is found in cartilage and may help with joint health. Type III collagen supports skin, blood vessels, and organs. Many supplements contain multiple types. Choose based on your specific health goals.
Most studies show results after 4 to 12 weeks of daily use. Skin improvements may appear in 4 to 8 weeks. Joint benefits might take 8 to 12 weeks. Individual results vary based on age, overall health, and the dose you take.
You can get collagen from bone broth, chicken skin, fish, and egg whites. However, getting therapeutic amounts from food alone is difficult. Supplements provide concentrated doses that are easier to absorb. Eating foods rich in vitamin C, zinc, and copper also helps your body make its own collagen.
Most people tolerate collagen well with few side effects. Some experience mild digestive issues like bloating or feelings of fullness. Allergic reactions are possible if you are sensitive to the collagen source. Always check ingredient labels if you have food allergies.
Traditional collagen supplements come from animal sources like cows, fish, or chickens. True vegan collagen does not exist naturally. However, some companies make genetically engineered collagen using yeast or bacteria. You can also take supplements that support your body's own collagen production, like vitamin C, zinc, and proline.
Collagen works well with vitamin C, which helps your body produce and stabilize collagen. Taking it with hyaluronic acid may enhance skin benefits. Biotin and keratin can complement collagen for hair and nail health. Always space out supplements and medications by at least 2 hours unless your doctor says otherwise.
Yes, daily collagen supplementation appears safe for most healthy adults. Studies lasting up to 12 months show good safety profiles. Very high doses may stress the kidneys in people with kidney disease. If you have health conditions or take medications, check with your doctor first.
Healthy adults usually do not need specific blood tests for collagen supplements. If you take it for bone health, monitoring vitamin D and calcium levels can be helpful. People with kidney concerns should check kidney function markers. Rite Aid offers blood testing packages that include these markers and over 200 others.
Collagen is a protein, and protein helps you feel full longer. Some research suggests that collagen may support lean muscle mass and metabolism. However, collagen alone will not cause weight loss. It works best as part of a healthy diet and exercise routine.