By Entela, Chemist and Your Honest Voice at Kungul
“I’ll admit it, even as a chemist, I’ve paused more than once in front of those beautifully packaged collagen powders, wondering if they really could make my skin smoother or my joints more resilient. I haven’t taken collagen supplements myself, but like many of you, I’ve been tempted by the promises. That curiosity is what led me to dive deeper into the science behind them.” Entela, Chemist and Your Honest Voice at Kungul.
Do collagen supplements truly work, or is it just clever marketing? Are they safe? And what are the long-term effects on our bodies, especially our digestion and overall health? In this article, I’ve gathered the most reliable, up-to-date research to help you understand what collagen really does, whether supplements deliver on their claims, and how you can support your body’s collagen production naturally, no hype, just truth.
What Is Collagen and Why Is It Important?
Collagen is the most abundant protein in the human body, making up around 30% of your total protein. Think of it as the “glue” that holds your body together, providing structure and strength to your skin, bones, muscles, tendons, ligaments, blood vessels, and digestive tract.Your body naturally produces collagen using amino acids like proline, glycine, and hydroxyproline. But for this process to work well, it also needs co-factors like vitamin C, zinc, copper, and manganese. As we age, starting in our mid-20s, collagen production slows. That’s when signs like wrinkles, joint stiffness, and reduced skin elasticity start to appear. After menopause, this decline becomes even more noticeable for women.
What Are Collagen Supplements?
Collagen supplements usually contain hydrolyzed collagen, or collagen peptides, broken-down proteins that are easier for your body to absorb. They’re typically derived from bovine (cow), marine (fish), chicken, or egg sources and sold as powders, capsules, or drinks.These supplements claim to help with everything from anti-aging to joint pain. But how strong is the evidence?
What Does the Research Say? While collagen supplements have become a billion-dollar industry, scientific research is still evolving. Here’s what we know so far:
Skin Health
A 2019 systematic review in the Journal of Drugs in Dermatology analyzed 11 studies involving over 800 people. Results suggested collagen supplements might improve skin hydration, elasticity, and density, particularly in women over 35. However, most studies were short (8–12 weeks) and small in size. A 2014 randomized controlled trial in Skin Pharmacology and Physiology found that women taking a specific collagen peptide (VERISOL®) for eight weeks had better skin elasticity than those on a placebo. The effect was more noticeable in women over 50. These findings are promising, but still preliminary. Larger, longer, and independent studies are needed to confirm long-term benefits.
Joint Support
A 2008 study published in Current Medical Research and Opinion followed 147 athletes with joint pain. Those who took 10 grams of collagen daily for 24 weeks reported improved joint comfort. While the results were encouraging, the study was funded by a collagen manufacturer, and more unbiased research is necessary.
Hair, Nails, and Gut Health
Claims that collagen improves hair growth, strengthens nails, or heals the gut are mostly anecdotal. At this time, peer-reviewed research on these benefits is limited or inconclusive.
Summary
Collagen supplements may offer modest benefits for skin and joint health, especially in aging populations. But results vary, and most studies are small, short-term, and often funded by supplement companies.
How Do Collagen Supplements Work?
When you ingest collagen, your body breaks it down into amino acids and small peptides. These components are absorbed and circulated, but your body decides where to use them.
Some researchers suggest these peptides act as “signals” to stimulate fibroblasts, the cells that make collagen, especially in the skin and joints. But this mechanism is still under investigation. Important to note: you can’t target collagen to specific areas like your face or knees. Your body will distribute the amino acids where they’re most needed.
Are There Side Effects?
Collagen supplements are generally well-tolerated, but digestive side effects are not uncommon, especially during the first few weeks.
- Bloating and fullness: Collagen is a protein-dense supplement. For some, especially those with sensitive digestion, it may slow down gastric emptying and cause bloating or heaviness.
- Diarrhea: Marine collagen or blends with other proteins can cause loose stools in some individuals, particularly if taken in large doses.
- Constipation: Collagen absorbs water during digestion. Without adequate hydration, it can contribute to constipation.
- Acid reflux or nausea: Some powders (especially marine-based) have a strong smell or taste that may trigger discomfort.
Allergic Reactions
People allergic to fish, shellfish, eggs, or bovine proteins should avoid collagen from those sources. Mild allergic reactions (rashes, stomach upset) and rare severe ones (swelling, difficulty breathing) have been reported.
Contamination Risks
Because supplements are not strictly regulated by the FDA, some products may contain heavy metals like lead, mercury, or arsenic especially low-cost marine collagen. Always choose third-party tested brands to reduce risk.
Can You Boost Collagen Naturally? Absolutely. A healthy diet and smart lifestyle habits are the most reliable way to support collagen production.
Eat the Right Nutrients
- Vitamin C: Found in citrus fruits, bell peppers, broccoli
- Proline: Found in egg whites, mushrooms, dairy
- Glycine: Found in poultry, red meat, fish, and gelatin
- Zinc & Copper: Found in pumpkin seeds, shellfish, nuts, leafy greens
Protect Existing Collagen - Wear SPF daily, UV light breaks down collagen.
- Quit smoking, it reduces collagen production and healing.
- Limit sugar and refined carbs, they damage collagen through glycation.
- Sleep well, your skin regenerates during rest.
A Mediterranean-style diet, rich in antioxidants, olive oil, vegetables, and fish, has also been linked to slower skin aging and better collagen protection.
Should You Take a Collagen Supplement?
If you’re healthy, eat well, and just want to try it, collagen supplements may offer small improvements, especially for skin hydration or joint support. But don’t expect overnight miracles. Choose a high-quality, third-party tested product, start with a low dose, stay well-hydrated. And most importantly, never let supplements replace a healthy lifestyle.
At Kungul, we believe wellness starts with knowledge. Before you buy the hype, check the science and always give your body what it truly needs: balance, nourishment, and care. For more ingredient truths and safer beauty choices, follow Kungul and use the app to scan cosmetics and discover cleaner, healthier options every day.
