It’s fair to say that when it comes to health and beauty products, it can be easy to get lost in the noise. In a world full of instant results and miracle products, reliable information can sometimes be hard to come by. You may have heard about the benefits and uses of collagen before, and you may not, but we’re here to try and provide some clear eyed insight into one of the more popular products on the market. We’ll tackle the question broadly, providing some wider tips and insight, before taking a closer look at how long you can expect it to take for collagen to work.
The benefits of taking collagen
The first thing to note is that collagen is an extremely important, naturally occurring protein, responsible for healthy joints and bones, the elasticity of our skin and is also present in our muscles and blood. Unfortunately, considering the importance of collagen to our overall health, our existing collagen breaks down as we age and it becomes harder for our bodies to produce more, leading many people to consider taking collagen supplements.
Studies have suggested several benefits of increasing and maintaining collagen levels in the body, including:
- Skin hydration and elasticity
- Thicker, healthier hair and nails
- Mild relief for osteoarthritis pain
- Increased muscles mass
- Improved heart healthier
While some of these benefits are more common than others, skin health for example, there is good scientific evidence for all of them, underlining the potential importance of collagen to a healthy lifestyle.
What are the different types of collagen?
As with most things protein-related, the make-up of collagen is fairly complicated, it’s easy to find yourself bogged down in hard science and biochemistry. Luckily, for our purposes, collagen is broadly broken down into three types:
- Type 1 – this is by far the most common type, making up around 90% of your naturally occurring collagen. Type 1 collagen provides structure throughout the body, including in skin, bones, connective tissues, tendons and cartilage, hair and teeth. As this is the most common form of collagen, this is most closely associated with common issues resulting from declining levels of collagen such as thinning hair and wrinkles.
- Type 2 – is mainly connected with the ability of your joints to absorb general wear and tear, mechanical stress and shock absorption. Type 2 is most commonly found in loosely packed fibres in elastic cartilage.
- Type 3 – is the second most prevalent type of collagen in the body, and supports the structure of muscles, organs and arteries within the body.
It is worth noting that several other types of collagen have been identified, but these three are by far the most prevalent.
How to take collagen?
While there have been several discussions over the years about the optimum way to take collagen, for example if its more effective on an empty stomach or taken with food, in the morning or at night, it is generally accepted that the optimum effect simply relates to the dosage. As long as you are taking enough to generate a positive effect, considered to be at least 5g and up to 10g, there is no consensus on the ‘best’ way to take collagen. A good way to get in the routine of taking collagen regularly is to stir it into your morning coffee, where the protein has the added benefit of taking the edge off the caffeine hit. If coffee isn’t your thing, collagen will be just as effective stirred into a glass of water, or any liquid of your choice.
It is also worth noting that collagen contains glycine, an amino acid that scientists have suggested could aid a restful sleep, albeit slightly, therefore if you have been struggling with your sleep it could well be worth taking your collagen at night, to see if it helps.
How long does collagen take to work?
As with any dietary change or supplement, patience is advised when it comes to taking collagen. Unfortunately for those of us looking for instant results, there really is no such thing as a miracle product.
In order to give you an idea of how quickly you might expect to see results in different areas, we have summarised the most recent research to provide a timeframe:
- Skin health, hydration and elasticity: 4-12 weeks
- Muscle mass and strength (when combined with a training schedule): 3 months
- Pain relief after exercise: within a few days
- Joint health: 4 to 6 months
- Tendon support (combined with strengthening exercises): 3-6 months
- Bone-density support: 12 months
- Hair: unclear
- Nails: 24 weeks
As you can see, while the effectiveness over time is closely related to your own desired results, it will take at least a month before you can expect to see the real benefits.
What can affect how long it takes collagen to work?
As with most dietary supplements, there are several contributory factors when it comes to determining how long it will take for collagen to take effect. One of the most important is the levels of collagen already present within your system. If your collagen levels are low already, then you will notice a more pronounced change more quickly. As noted above collagen levels reduce over time, beginning around your thirties, so your age will play a big role. Of course, one of the best things you can do to improve the potential benefits of your collagen supplement is to include it in an already healthy diet, incorporating a wide range of nutrient rich, non-processed food.
What is the best kind of collagen to take?
The first thing to look for when choosing a source of collagen is to ensure your chosen product is ‘hydrolised’. This refers to the method used in production whereby the protein is broken down into ‘peptides’, effectively smaller, more absorbable or bioavailable units of protein, which will be easier to process in your body.
One other thing to look out for is the source of the protein. It is important to note that there are no truly vegan collagen supplements, as collagen is a protein derived from animal sources, so those of you maintaining a plant based diet will need to look for alternative sources. Generally speaking, the available sources of collagen are either bovine or marine. We recommend marine collagen derived from ethical, sustainable sources.
The other consideration is the specific benefits of the product. For example, if you are looking to increase the hydration and elasticity of your skin, focus on collagen products containing Type 1 collagen. Also, some products have added nutrients and vitamins which is always recommended, leading to more overall health benefits. Look out for vitamin C specifically, which helps the body process the collagen, and vitamin D which will also contribute to skin and hair health.
As you can see, when it comes to collagen, there’s plenty to learn. In summary, here are a few key takeaways:
- Collagen is a naturally occurring animal protein that begins to drop in our bodies from our twenties onwards
- Collagen supplements have been proven to help with everything from skin health to gut health and joint pain
- There are three main types, 1-3, all of which are prevalent in your system, and which are beneficial in slightly different ways
- It can take anywhere from four weeks to several months of regular use to see the desired results, depending on the specific benefit you are hoping for
- Marine sourced ‘hydrolised’ collagen with additional vitamins would be our recommendation when it comes to narrowing down your search
We hope this guide helps to answer some of your more pressing collagen questions, including how long does it take collagen to work. Stay tuned for a more in-depth look at this incredible product.
