Collagen is more than just a skincare product. In this article, you'll learn everything about collagen's effects and function in your body.
It supports tissue, ligaments, tendons, and skin from within. However, as we age, our body produces increasingly smaller amounts of this important structural protein. Learn how to recognize a deficiency and what to consider regarding the effects of collagen.
Table of contents
1. Collagen definition
Collagen is a protein that forms structure in the body. You probably know it primarily from cosmetic products. Therefore, collagen is often considered a skin care protein.
In fact, there are up to 18 scientifically proven types of collagen that participate in different metabolic processes and support your body's tissue structures from within [1].
Collagen is needed for healthy skin and strong connective tissue , as well as for the natural function of muscles, blood vessels, joints, tendons, ligaments, teeth , and gums . Collagen is also an important factor for women and their child's development during pregnancy .
Most types of collagen consist primarily of three amino acids : glycine, proline, and hydroxyproline . Glycine is the most abundant, while hydroxyproline is the least abundant.
Glycine and proline must be produced by the body itself . While production can certainly be stimulated through food, the actual amino acids are not found in their specific form in food.
2. What happens if there is a collagen deficiency?
It's important to distinguish between a natural decline in collagen production and a diagnosed deficiency. Indeed, the body's collagen production naturally declines noticeably between the ages of 25 and 30 .
The body's own collagen is now consumed faster than new collagen can be replenished [2]. This can be seen and felt, especially in the condition of the skin and connective tissue: Less collagen often means looser skin and promotes the formation of expression lines on the forehead or the deepening of the nasolabial fold .
In women, the decline in collagen can also lead to weaker connective tissue in the legs and buttocks . Whether you are affected significantly, less significantly, or not at all depends on genetic factors .
A collagen deficiency, on the other hand, manifests itself primarily in metabolic slowdowns : If sufficient collagen is no longer produced or supplied from outside, central organic functions can no longer be carried out properly.
This is initially noticeable through severe fatigue , concentration problems , and memory problems . The most obvious external indicator is a significantly worsened skin condition , which may also be predisposed to eczema. Furthermore, prolonged collagen deficiency can also lead to severe joint pain and a significantly increased susceptibility to injury of the ligaments and tendons .
However, the differential diagnosis is often somewhat challenging, as collagen deficiency is difficult to distinguish from mineral deficiencies . These also often manifest themselves in skin problems, reduced performance, and severe fatigue.
A collagen deficiency can occur at any time under certain conditions, not just in old age. However, we are significantly more susceptible to a deficiency as we age . The following factors are also detrimental:
- a nutrient-poor or unbalanced diet
- regular, very intensive physical exertion
- a lot of long-lasting stress
- a long illness
- and the healing of large, deep wounds.
So if you exercise a lot and/or have a very demanding job , you need to pay a little more attention to ensuring your body gets enough collagen - especially if you're over 30.
By the way, if you're vegetarian or vegan , you may also experience problems with your collagen intake. Since large amounts of collagen are found almost exclusively in fish, meat, and animal bones , you should consult your doctor to find a suitable supplement .
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3. Collagen effect
The effect of a collagen supplement is, of course, closely linked to the function of collagen in the body. Depending on the problem you want to address with your collagen supplement, different types of collagen are used.
The effects of collagen are particularly well known with regard to types I, II, and III: While types I and III help protect your skin, skeletal muscles, bones, and tendons , type II has a positive effect on the flexibility and resilience of cartilage . Finally, type V collagen supports your connective tissue .
The effects of collagen are most quickly visible on your skin . Experience shows that, with a little luck, you can see results in just one or two months [3]. If you take collagen types I and II to protect your joints, you can also see rapid results : Pain when walking or exercising can also subside after just a few weeks. You can take collagen in DAILY GLOW , a delicious drink that also provides many other nutrients for healthy skin, hair, and nails.
When searching for a supplement, regardless of the dosage form, you'll likely come across the terms "collagen hydrolysate" or "collagen peptides." These are an enzymatically modified form of collagen that makes the protein water-soluble .
Another name you'll come across in connection with collagen supplements is Verisol. Verisol is a particularly popular collagen peptide that has been optimized for use in cosmetics or oral collagen treatments . So, if your primary goal is to improve your skin's appearance and connective tissue , this active ingredient might be worth a look.
The great advantage of collagen peptide or collagen hydrolysate is that their water-soluble form guarantees a particularly rapid effect . This allows them to enter the bloodstream quickly!
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4. Collagen side effects
Fortunately , very few side effects are known to be associated with oral collagen [4]. You also don't need to worry about overdosing. Although the exact daily requirement for collagen is unclear, the collagen dosage in supplements is usually regulated to a safe minimum .
Since all common collagen supplements are based on water-soluble collagen hydrolysate, excess collagen can be easily excreted after consumption . So, if you follow the manufacturer's recommendations, you can't really go wrong.
In animal studies, critical amounts of up to 5000 mg per 1 kg of body weight have even been tested. The result: no toxic effects! Collagen is therefore one of the safest dietary supplements you can take [5].
In very rare cases, the following collagen side effects may occur in sensitive people:
- nausea
- abdominal pain
- dizziness
- sleepiness
- Headache.
But here, too, it's important to distinguish: If these symptoms occur, they don't necessarily have to be due to the actual active ingredient . Especially if you get your collagen from a combination product like a powder mix or a collagen drink, an additive could also be the cause of the side effects .
Many protein powders for athletes contain elastin in addition to collagen . This is a second important structural protein that, together with collagen, ensures that your joints, ligaments, and cartilage remain supple and flexible . Since the two proteins work similarly, you don't need to worry too much about any side effects from elastin.
However, fish allergy sufferers should exercise caution in this regard: Many common collagen and elastin supplements are derived from fish . Therefore, if you have such an allergy or intolerance, you should definitely avoid using fish-based collagen.
5. Conclusion
Collagen is one of the safest nutrients you can consume. There are currently no known issues with collagen dosage or serious side effects .
Since collagen plays a key role in almost all joint and tissue structures in our body, it can particularly help stress sufferers, vegans and athletes to counteract cognitive problems or excessive joint wear .
Collagen types I, III and V can also achieve good results in individual cases with regard to minor cosmetic corrections such as premature skin aging or the first expression lines as well as weak connective tissue.
Collagen powders are just as effective as collagen tablets. Basically, it all depends on how you prefer to take your supplement and what additives you want to include. As with all supplements, however, you should always pay close attention to the ingredients, even with collagen.
Unnecessary additives can also lead to unwanted side effects or intolerances in collagen powder. The same applies to collagen capsules or tablets: A good effect can only be guaranteed if they contain as few artificial additives as possible .
It's best to choose your collagen supplement in consultation with your doctor or pharmacist, specifically tailored to your needs. If you prefer to buy your product online and are unsure about collagen side effects, you can also read experiences and reviews from other users to get an idea .
If you want to choose your own collagen supplement, you should also find out exactly which collagen types you need. Supplements containing collagen I or II are particularly popular, as they cover many different functions . However, combination supplements containing types I, II, and III, as well as elastin, are increasingly available.
6. Sources
[1] Lodish, H.; Berk, A.; [...]; Zipursky, SL (2000), Molecular Cell Biology, 4th edition, Section 22.3: Collagen: The Fibrous Proteins of the Matrix, https://www.ncbi.nlm.nih.gov/books/NBK21582/.
[2] Varani, J.; Dame, K.; [...]; Voorhees, J. (2006), Decreased Collagen Production in Chronologically Aged Skin: Roles of Age-Dependent Alteration in Fibroblast Function and Defective Mechanical Stimulation, American Journal of Pathology, Volume 168, Issue 6, p. 1861–1868, https://ajp.amjpathol.org/article/S0002-9440(10)62205-5/fulltext.
[3] Bolke, L.; Schlippe, G.; [...]; Voss, W. (2019), A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study, Nutrients, Volume 11, Issue 10, p. 2494, https://www.mdpi.com/2072-6643/11/10/2494.
[4] Watanabe-Kamiyama, M.; Shimizu, M.; [...]; Komai, M. (2010), Absorption and Effectiveness of Orally Administered Low Molecular Weight Collagen Hydrolysate in Rats, Journal of Agricultural and Food Chemistry, Volume 58, Issue 2, p. 835 - 841, https://pubs.acs.org/doi/10.1021/jf9031487.
[5] Marone PA, Lau FC, Gupta RC, Bagchi M, Bagchi D. (2010), Safety and toxicological evaluation of undenatured type II collagen, Toxicology Mechanisms and Methods, Volume 20, Issue 4, p. 175–189, https://pubmed.ncbi.nlm.nih.gov/20170336/.
