You’ve probably heard a friend say,“I swear by my collagen powder”while stirring it into her drink. With more people adding collagen to their daily routine to help with skin, joints, and general wellbeing, it’s no surprise it’s having a moment. Collagen supplements are generally considered safe and well-tolerated, but like anything new you add to your body, it’s worth knowing how your system might react. If you’ve been wondering about the possible side effects of collagen supplements, here’s what to know.
Collagen is the most common protein in the body. It keeps your skin firm, your joints cushioned, and your hair and nails supported. As we get older, our natural collagen levels tend to dip, which is where supplements step in to give a helping hand.
Most collagen supplements use hydrolysed collagen or collagen peptides, which are broken down into smaller bits so your body can absorb them more easily. Gelatin’s another form, but collagen peptides are more common inprotein powders because they’re easier to stir into your morning coffee or smoothie. You’ll also find collagen inprotein bars, which is a great on-the-go option when you’re craving a snack.
So why’s everyone jumping on the collagen train? A lot of people are drawn to it for the skin side of things, but there’s also heaps of talk around joint comfort, stronger nails, healthier hair, and gut support. It’s become an all-round wellness booster that people stick with once they find what works for them.
Just like any other supplement, safety is always a top priority. The good news is that collagen supplements are widely regarded as safe for most people when taken as directed. These supplements are usually made under strict manufacturing standards to ensure they’re sourced from reputable suppliers. Whether it’sbovine collagen peptides ormarine collagen peptides, each batch typically undergoes testing to meet safety and quality requirements.
The side effects of collagen supplements are rare and generally pretty mild, such as slight digestive discomfort or a minor reaction. For the most part, though, people tolerate them just fine. Of course, it’s always a good idea to check with your GP before introducing any new supplement, especially if you’re pregnant or have a pre-existing condition.
Digestive issues
While most people don’t have any trouble with it, some do notice a few small side effects, especially in the beginning. Digestive issues are the most common ones, which can include a bit of bloating, feeling unusually full, or mild diarrhoea as your body adjusts. It’s usually nothing to stress about and tends to pass quickly. Starting with a smaller dose and gradually working your way up can help take the edge off.
Allergic reactions
Allergic reactions are rare, but not impossible especially if you’ve got sensitivities to specific protein sources. Marine collagen and bovine collagen are the two most common types, so it’s worth checking the ingredients if you have known allergies. Look out for signs like itching, swelling, or a rash, and stop taking it if anything feels off. If you’re unsure, check in with your doctor.
Heavy metal contamination
There’s been a bit of concern around marine collagen and trace levels of heavy metals, which can sneak in if the product isn’t well-sourced. This risk is small, but still something to keep in mind. To steer clear, look for brands that clearly list where their collagen comes from and offer third-party testing or certifications to back it up.
Taste or smell sensitivities
Even though most collagen powders are labelled “unflavoured,” some people still notice a taste or smell they’re not a fan of. It’s usually mild, but if you’ve got a sensitive nose or tastebuds, it can be off-putting. Flavoured versions can help, or try mixing the powder into stronger-tasting drinks or meals to mask it.
Risks for specific health concerns
In some rare cases, marine collagen can slightly raise calcium levels. And while this usually isn’t an issue, it could be a cause for concern if you have a chronic health condition like kidney disease. If that’s you, have a chat with your GP before adding collagen to your routine. Better to double-check than guess.
Collagen supplements are great for most people, but there are a few cases where it’s better to pause and check the label or have a chat with your doctor.
Allergies to fish, shellfish, or beef
Since collagen is usually sourced from animals like cows or fish, anyone with a known allergy to beef, fish, or shellfish should be careful. Even trace amounts could trigger a reaction.
Pregnant or breastfeeding? Best to double-check
There’s not a huge amount of research around collagen use during pregnancy or breastfeeding, so it’s best to consult with your doctor before adding collagen to your routine.
People with dietary restrictions
Because collagen comes from animals, it doesn’t align with vegan or vegetarian diets. That said, there are other plant-based supplements that help your body make its own collagen, such as those with vitamin C, silica, or amino acids. These don’t contain collagen themselves, but they can encourage natural production.
Starting a new healthy habit will take some getting used to, and supplements are no different. To minimise or avoid the potential side effects of collagen supplements, here are a few tips to keep in mind:
Ease into it - Don’t go straight for the full dose. Give your body time to adjust by starting small and building up slowly over a week or so.
Read the label - Look for products that clearly state where they’re sourced. Make sure they’re third-party tested and free from unnecessary fillers or sweeteners. The fewer extras, the better.
Keep up with your fluids - Staying hydrated can help your body absorb nutrients more easily. Plus, it supports digestion when you’re in the process of trying something new.
Consult a professional - If you’ve got a medical condition or just want to be sure, having a chat with your GP or dietitian can help you feel more confident about your choices.
Collagen might take some time to show its full effects but for most people, it ends up being worth it. Once your body fully adjusts, the long-term benefits will speak for themselves.
Skin health - One of the biggest perks is what it can do for your skin. Regular collagen intake can improve hydration and elasticity, making your skin look smoother and more supple.
Joint support - If you’ve noticed your knees or hips feeling a bit creaky, collagen might help ease stiffness and general wear and tear. This is especially true if you’re managing osteoarthritis and other joint conditions.
Hair and nails - Many people report stronger nails that chip less often, and hair that feels healthier and grows quicker.
Gut support - Collagen can help support gut health by strengthening the gut lining, which is key for digestion and nutrient absorption.
If you’re thinking about giving collagen a try, you’re not alone. Many people find that the benefits far outweigh the rare, mild side effects of collagen supplements. Of course, it’s important to choose high-quality products that fit your needs. Consulting a healthcare professional is always a good idea, especially if you have any concerns or pre-existing conditions. Take the time to assess your health goals and see if collagen could be the right match for your wellness routine.
Collagen supplements are usually made from animal-based sources like bovine (from cows) or marine (from fish) collagen. These are broken down into smaller peptides to make them easier for your body to absorb.
Side effects of collagen supplements are pretty rare, and when they do occur, they’re usually mild. Common ones include digestive discomfort or a slight skin rash. Most people don’t experience side effects at all, as long as they stick to the recommended doses.
Yes, you can take collagen supplements daily, and it’s often recommended for the best results. Just be sure to follow the dosage instructions to minimise side effects.
While collagen itself comes from animals, there are vegan alternatives that help your body boost collagen production, like supplements with vitamin C, silica, or medicinal mushrooms. Though they take a bit longer to show results, they can support skin and joint health in a natural way.
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