Well, that may take a bit more patience. Now, there are some things you can expect to see rather quickly—we’ll explain soon—but for the full benefits, be sure to give your supplements enough time before you make the final call on their efficacy. See, the health claims made vary quite a bit because collagen is a protein1 naturally found in many areas of the body, including the skin, muscles, joints, and gut. (In fact, there are at least 28 kinds of collagen2 that we know of that exist in vertebrates, which includes us)—however, collagen types I through III are the most common. We naturally produce collagen via our cells’ fibroblasts, but said product decreases over time. For this reason, many people try to support their natural levels via collagen powders, pills, and elixirs. Here are several of the science-backed benefits of collagen that you can expect*: The research 3shows that these collagen peptides are able to support skin elasticity and dermal collagen density3.* How? Well hydrolyzed collagen peptides have been shown to help promote your body’s natural production of collagen4 and other molecules that make up the skin, like elastin and fibrillin.* Particularly hydrolyzed collagen peptides help the skin.* Research has found that blood levels of certain types of collagen are lower in individuals with digestive challenges5. It turns out that one of the main amino acids in collagen, L-glutamate, supports digestive health because it’s a major fuel source6 for the cells in the intestine.* Our gut lining also uses proline and glycine for energy.* These are two additional amino acids found in collagen. Another study showed that athletes who regularly took collagen experienced support for their overall joint health and comfort7.* Finally one meta-analysis, which combined data from five clinical studies, found that collagen supplements supported joint stiffness8 but didn’t improve their comfort level or physical function.* In one small human study, men who took collagen daily while participating in an exercise program gained more muscle mass9 than those who only did the exercise program.* First up, nails: One study found that when patients took collagen daily for 24 weeks, it helped support their nail health10, including better growth rates, reduced breakage, and improved appearance.* For hair, the connection is more theoretical. Hair is mainly made up of the protein keratin and structural lipids11. For the body to build keratin, it needs several types of amino acids, many of which are part of collagen peptides12. In fact, the main amino acid in keratin is proline, which is found in collagen peptides as well. Another found that respondents experienced smoother skin texture14.* This study measured skin-related outcomes (such as hydration, elasticity, and wrinkles) at both six and 12 weeks, with significant results15 at the latter.* Some studies suggest you may be able to see results sooner. This study said they found statistically significant skin elasticity enhancement 16at four weeks.* Another suggests that results were even greater at eight weeks17.* Finally, this study measured the skin markers at two, four, six, and eight weeks—with noticeable results at six and eight weeks18 but not before.* Essentially, you may see improvements within the second month of use, but for full results, you should stick with it until at least three months. That’s what the science says. For more localized joint support, studies show you may see results in 12 weeks: This study found a positive impact on joint mobility in the 12-week time frame19; additionally, this study found that patients experienced knee-health support in 13 weeks20.* But for broader, global joint support, the studies suggest it will likely take longer. One study found that patients saw enhanced overall joint health21 at the six-month marker.* For tendons and ligaments, research suggests you can see benefits in three to six months22.* One study found that when collagen supplementation was combined with strengthening exercise, the participants saw enhanced tendon function and performance in three months23.* However, for enhanced muscle mass from collagen protein (peptides and amino acids), it will take about three months when combined with resistance training. For example, one study that focused on perimenopausal women found that the participants experienced a positive impact on body composition and regional muscle strength25.* Another study conducted in older men also observed benefits for their body composition and muscle mass26.* Finally, research in recreationally active adult men finds that collagen supplementation supports body composition27 as well as skeletal muscle28.* This is why many clinical studies researching bone health follow participants for up to one year, or sometimes beyond. For example, this study found that postmenopausal women showed enhanced bone density29 at 12 months after consuming collagen peptides daily for a year.* For nails, the studies available were measured at 24 weeks30, and they showed enhanced nail strength and improvements in brittleness.* See, collagen by itself is too large of a molecule to be absorbed by the body. But when broken down into the peptides, your body is able to easily digest and utilize it.* “Hydrolyzed collagen is predigested, so it does not go through that first-pass digestion in the GI tract,” says board-certified dermatologist Joshua Zeichner, M.D. “The collagen fragments can be absorbed as is and circulate throughout the body to exert their effects.” However, just how fast you’ll see those benefits varies depending on the health support area, collagen dose and type, underlying nutrition/diet, and your unique genetic makeup.
