Collagen supplements had a major surge in popularity lately.
Why? Well, collagen can be pretty great for your skin, hair, nails, joints, and more. I don't think any of us would be disappointed with these potential benefits.
Many people use collagen because it makes their skin look and feel younger. It’s also great for healthy hair and nail growth.
So, when it comes to beauty and your overall appearance, collagen could be considered a staple. It’s not only good for that though.
I’ve personally used it for my joints when recovering from an injury. It definitely seemed to help me heal faster, and I felt good using it.
…But how long does it take for collagen supplements to work? Is it the same for everyone?
The truth is, it depends. Don’t worry ... This is what I'm going to cover with you in this article!
Before I get into that, you need to know what collagen is on a basic level. There is more than one type of collagen, and each has its own functions in the body.
So, collagen is a little more complex than many people realize.
Let’s talk about it.
What Is Collagen?
Collagen is the most abundant protein in our bodies. Yes, you heard that right.
There’s more collagen protein in our bodies than any other type. Why so much?
Collagen is the essential building block for our connective tissues. This includes skin, bones, tendons, and ligaments. It’s also in our blood vessels, organs, and muscles too.
It’s safe to say collagen can be found pretty much everywhere in our bodies. I like to think of it as the glue that holds everything together.
You typically find it with another protein called elastin in our tissues. Collagen helps with rigidity and strength, while elastin allows for more extensibility (1).
Together, they help maintain the elasticity, hydration, and firmness in our tissues.
As I’ve already mentioned, it's important for supporting healthy hair, nails, and joints too. Collagen is pretty versatile, and it has to be since it's in so many tissues.
Even though there are about 28 different types of collagen, the body consists mainly of types I, II, and III.
Type I: This type is flexible, strong, and provides resistance to force, tension, and stretch (2). Type I provides structure to your skin, bones, and teeth. It's the most common type found in our bodies too.
Type II: This type of collagen provides resistance to pressure. You can find Type II collagen in your joint cartilage, and in your intervertebral discs.
Type III: Often found with Type I, Type III supports the structure of muscles, organs, and arteries. It’s also involved during the early stages of wound healing (2).
A good collagen supplement will have all 3 of those types in it. In many of them, you’ll also find these 2 collagen types: Type V and Type X.
Type V: This collagen type works hand in hand with types I and III for optimal tissue formation. It can be found in the bone matrix, cornea of the eyes, muscles, liver, lungs, and more (3).
Type X: Collagen Type X is crucial for bone growth and formation (4). This type of collagen can be especially good for growing children. This is because their bones are constantly growing and reforming.
These types of collagen all work together to support the structural integrity of our body. This helps us not only with structure, but in our appearance and functionality too.
Now that you know the main types of collagen you’ll find in supplements, let’s look at the benefits and how long it may take you to see them.
Benefits of Collagen
Ever wonder why collagen supplements are so popular? Here are a few reasons for how collagen supplements can help support a healthier you...
Improved Skin Health
Forget fancy creams. Collagen is the real deal for keeping your skin elastic, hydrated, and firm from the inside out. Regular supplementation can help support reduced signs of aging for a more youthful appearance (5).
Joint Support
Collagen plays a roll in joints, enhancing their structure and function. This may help to improve mobility and flexibility. It may also help alleviate joint pain and discomfort that comes with age or intense workouts (6).
Strong Hair & Nails
Dreaming of shiny hair and strong nails? Well, collagen can lead to stronger, less brittle nails and fuller, healthier hair (7, 8). This is one major reason collagen supplements are so popular!
Gut Health
Collagen may even play a role in reducing digestive symptoms and bloating (9). For the millions who deal with digestive problems every year, this could be a game changer.
Muscle Recovery
Collagen probably shouldn't be your primary protein source for recovery. It does have benefits here, though. Collagen can help support reduced muscle soreness and improved strength from your workouts (10). There is collagen in both our muscles and tendons, so it does make sense!
Bone Health
The structural integrity of bones is heavily reliant on collagen. Taking collagen can help maintain bone density and strength, which is crucial as you age (11).
Weight Management
While it's not a fat burner, collagen can still help support weight loss (12). It’s not magic, and doesn’t just cause weight loss, though. It can, however, be a helpful supplement to add in if weight loss is your goal.
The benefits of collagen supplements touch almost every aspect of physical health. It’s quite surprising how many different aspects of our health are affected by collagen!
Collagen supplements might just be the key to unlocking a more vibrant, healthier you. With that being said, though … How long does it take for collagen supplements to work?
How Long Does It Take for Collagen Supplements to Work?
How long it takes for collagen supplements to work can vary depending on several factors. It really depends on what you’re using it for, and what results you’re hoping to get out of using it.
Some factors to keep in mind include:
• The reason for use
• Dosage you take
• Individual health status
• Your body's natural collagen levels
So, how long does it take collagen to work? Here’s what results could look like for you…
Skin Improvement
Looking for smoother, more hydrated skin?
You might start to see subtle improvements in as little as two weeks. Studies show that more noticeable changes may take at least eight weeks though (13).
It can be a little different for everyone and may depend on your skin’s condition when you start taking it.
Joint & Tendon Health
Those seeking relief from joint pain might need a little more patience. Some studies show improvements at 4 weeks, but most studies looked at improvements over 3, 6, and 12 months (14).
On average, improvements in joint health were seen in about twelve weeks, but for some, it could take up to six months.
Again, it depends on how bad your joints and tendons are to begin with. For a severe issue, it could take more time. For something minor, it could take less time.
Bone Health
When it comes to bones, collagen takes its time.
Bones have a pretty long lifespan. So, you may need to continue your collagen regimen for up to a year to experience improvements in bone health (11).
It could be less, but again, it depends on what condition you start in before you take it.
Hair & Nail Benefits
Stronger nails and healthier hair could potentially be seen as early as two to four weeks in some people. It really depends though, and could take much longer in others (7).
For example, those with really brittle nails could take up to 6 months see see major improvements (7). If your nails are only a little on the brittle side, then it may not take as long.
Age Factors
Age can play a significant role in how effective collagen supplementation can be.
Older individuals naturally produce less collagen. So, they may see more dramatic benefits from supplementing collagen.
Someone younger may not notice as drastic of a difference.
However, that doesn’t mean they shouldn’t use it. There are still plenty of benefits, and the ones I’ve listed are not reserved for older individuals.
Consistency & Dosage
To achieve the best results, consistent daily intake of the right amount is crucial. Most studies have looked at using 2.5-15 g collagen peptides per day (15).
Inconsistent use, or insufficient dosages, can lead to delayed or less noticeable results. This is pretty obvious though and can be said about pretty much anything.
If you only take it once per week, you likely won’t notice much. If you only take 0.5 grams per day, you likely won’t notice as much as taking 15 grams per day.
So, if you want maximum results, I'd recommend shooting for 15 grams taken consistently!
Collagen Levels
The initial level of collagen in your body also impacts results. Although, that’s not easy to measure.
Those with lower natural collagen levels may experience more pronounced changes. Whereas those with already high levels might see subtler improvements.
As we age, we tend to produce less collagen naturally (16). So, the older you are, the more noticeable your results may be with a collagen supplement.
That begs the question: Is there a way to naturally increase your own collagen production?
How to Naturally Increase Collagen Production
Taking a supplement can be a great way to get more collagen. There are also a few methods you can use to boost your body’s own collagen production.
Implement these habits to naturally support and increase your collagen levels...
Eat Collagen-Rich Foods
Explore foods like bone broth, chicken skin, and fish skin. These foods have enough collagen to directly contribute to your body's collagen stores.
Consume Adequate Protein
Collagen is a protein, after all. So, ensuring you get enough protein in your diet can be crucial. Focus on adding a variety of protein sources to support collagen production.
Add Vitamin C
This vitamin is a powerhouse for collagen production (17). Load up on citrus fruits, berries, and bell peppers to support your collagen levels. The vitamin C in these foods can directly support your body's ability to produce collagen (17).
Get Enough Zinc & Copper
Zinc and copper are vital for collagen production (18, 19). Include more nuts, seeds, shellfish, and whole grains in your diet to get more of these minerals. A good vitamin/mineral supplement could be helpful as well.
Limit Your Sugar Intake
High sugar consumption can interfere with collagen’s ability to repair itself (20). Cutting down on sugary foods can help maintain your collagen’s health and longevity. It’s okay to have sugar, but make sure you don’t overdo it.
Protect Skin from Sun Damage
Ultraviolet rays can degrade collagen by stimulating enzymes that break it down (21). Protect your skin with sunscreen and wear protective clothing when you’re out in the sun. This can help long term to preserve the collagen in your skin.
Avoid Smoking
Smoking not only harms your health but also damages collagen, leading to faster aging of your skin (22). Avoiding smoking altogether can significantly help to preserve your skin’s collagen levels.
Give Collagen a Try Today
Collagen is so much more than just another beauty buzzword. It’s a fundamental protein in skin, joints, bones, and more.
From enhancing skin elasticity and hydration, to strengthening your bones and joints … The potential benefits of collagen certainly live up to the hype. There’s plenty of research to back all this up too!
If you are curious about adding collagen supplements to your routine, I have one I think you'll love. At 1st Phorm, we make Collagen with Dermaval, a high-quality, multi-source collagen powder.
I've been using it for a handful of years now and am very impressed. My joints feel better, my skin looks better, and it tastes great!
Don’t just take my word for it - See what other people are saying about Collagen with Dermaval here. If you prefer natural sweeteners, we also have Collagen with Dermaval Natural.
Try 1st Phorm Collagen with Dermaval now!
If you have any questions in the meantime, don't hesitate to reach out!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
We'll be more than happy to help in any way we can!
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