Is it good to take collagen pills every day? Here's what science says

December 11, 2025 •

4 min read

According to a review of 19 studies, daily supplementation with hydrolyzed collagen significantly improves skin hydration, elasticity, and wrinkles. But beyond skin deep, is it good to take collagen pills every day for broader health benefits, and are there any downsides to consider?

Quick Summary

This article explores the science behind daily collagen pill intake, reviewing potential benefits for skin, joints, and bones, while also addressing risks and key considerations for supplementation.

Key Points

Skin health improvement: Daily collagen intake can significantly improve skin hydration, elasticity, and reduce wrinkles, with visible results often seen in 8-24 weeks.
Joint and bone support: Daily supplementation may help reduce joint pain from osteoarthritis by accumulating in cartilage, and can increase bone mineral density in postmenopausal women.
Generally safe with low risk: Collagen pills are well-tolerated by most people, with rare side effects like mild digestive issues or allergic reactions (if derived from allergens like fish).
Sourcing and quality matter: Due to minimal FDA regulation, consumers must choose third-party tested products to avoid potential heavy metal contamination and ensure purity.
Consistency is crucial: Whether taken in the morning or evening, the most important factor for experiencing benefits is consistent daily use over several months.
Consult a professional: Before starting any new supplement, including daily collagen, it is best to speak with a healthcare provider to ensure it aligns with your health needs.

Understanding the 'Why' Behind Daily Collagen Supplementation

Collagen is the most abundant protein in the human body, serving as a primary component of connective tissues like skin, bones, muscles, and tendons. While our bodies produce it naturally, production declines with age, leading to visible signs of aging like wrinkles, dry skin, and joint stiffness. This decline is a key driver behind the immense popularity of collagen supplements.

Supplementing with daily collagen pills introduces hydrolyzed collagen—or collagen peptides—into the body. This form is broken down into smaller, more easily absorbed amino acid chains. The theory is that by ingesting these peptides, you provide your body with the building blocks it needs to replenish and support its natural collagen stores, potentially counteracting the effects of aging.

Potential Benefits of Taking Collagen Pills Every Day

Consistent, daily intake of collagen supplements has been linked to several science-backed health benefits. It is important to note, however, that many studies have focused on specific populations or received funding from supplement manufacturers, which may introduce bias.

Improved Skin Health: Numerous studies show that daily collagen supplementation can lead to improved skin elasticity, hydration, and a reduction in the appearance of wrinkles. These benefits are typically observed after 8 to 24 weeks of consistent use.
Reduced Joint Pain: Collagen forms a critical part of joint cartilage. Research suggests that daily intake can accumulate in cartilage, stimulating tissue repair and potentially relieving joint pain associated with osteoarthritis. One study found significant improvements in joint stiffness in those taking collagen daily.
Enhanced Bone Density: As we age, declining collagen levels contribute to lower bone mineral density, increasing the risk of conditions like osteoporosis. Some research, including a study on postmenopausal women, indicates that daily collagen peptides can help inhibit bone breakdown and increase bone mineral density.
Increased Muscle Mass: Combining daily collagen intake with resistance training may help increase muscle mass and strength, particularly in older adults with sarcopenia. The glycine in collagen supports creatine production, which aids muscle growth.
Stronger Hair and Nails: While more research is needed on hair growth specifically, some studies have shown that daily collagen peptide supplements can improve brittle nail syndrome by increasing nail growth and reducing breakage.

What are the risks of taking collagen daily?

For most people, taking collagen pills every day is generally considered safe and well-tolerated. However, there are some potential risks and considerations to be aware of:

Allergen Concerns: As collagen is animal-derived (bovine, marine, or chicken), those with allergies to fish, shellfish, or eggs must carefully check labels to avoid a reaction.
Digestive Upset: Some users have reported mild side effects like bloating, diarrhea, heartburn, or a feeling of fullness, although these are not common.
Lack of Regulation: The supplement industry is not strictly regulated by agencies like the FDA. This means product quality, purity, and dosage can vary widely between brands, and there's a risk of heavy metal contamination. It is essential to choose products that are third-party tested for safety and purity.
Source and Sustainability: The sourcing of animal-derived collagen can be an ethical or environmental concern for some consumers. Plant-based alternatives exist but do not contain actual collagen; instead, they offer nutrients that support the body's natural collagen production.

Food vs. Supplements: A Comparison


Feature	Collagen Pills/Supplements	Food Sources (Bone Broth, Fish Skin, etc.)
Absorption	Often contain hydrolyzed collagen (peptides), broken down for easier and more efficient absorption by the body.	Absorption from food is less consistent and may not be as efficient.
Concentration	Provides a standardized and concentrated dose of collagen, typically measured in grams (e.g., 2.5–15g).	Collagen content varies significantly depending on the food source and preparation method.
Convenience	Easy to incorporate into a daily routine, especially for those who dislike the taste of collagen-rich foods or bone broth.	Requires sourcing and preparing specific animal parts, which can be time-consuming.
Cost	Can be more expensive than obtaining collagen through a well-balanced, protein-rich diet.	Potentially a more budget-friendly option if incorporated into regular meals.
Purity	Requires careful selection of third-party tested products to ensure freedom from contaminants like heavy metals.	Less risk of contaminants if sourced from healthy, trusted animals.

Making the Right Choice for Your Health

Determining if daily collagen pills are right for you involves considering your individual health goals, dietary habits, and budget. For those with a balanced, high-protein diet rich in vitamin C and other co-factors, a supplement may not be necessary. For individuals with specific concerns like joint pain or low bone density, or those seeking an easy, reliable way to boost intake, a high-quality, daily supplement could be beneficial.

Before adding any supplement to your regimen, always consult a healthcare professional. They can help you assess your needs, recommend an appropriate dosage, and ensure it won't interfere with any existing conditions or medications.

Conclusion: The Verdict on Daily Collagen Pills

Taking collagen pills every day can be a good strategy for many people, especially those over 25 looking to mitigate age-related collagen loss. The scientific evidence, though with some caveats, points to positive effects on skin health, joint function, bone density, and muscle mass with consistent daily use. However, the key to success lies in choosing a reputable, third-party tested product and maintaining consistency. For those with a balanced diet, it's a valuable addition, not a replacement, for healthy living. Ultimately, the choice depends on your personal health objectives, and it should be an informed decision made with medical advice.

Frequently Asked Questions

Yes, taking hydrolyzed collagen peptides in doses ranging from 2.5 to 15 grams daily is considered safe for long-term, consistent use by most people. Always choose a third-party tested product to ensure quality and purity.

The most important factor is consistency, not timing. Some prefer the morning on an empty stomach for better absorption, while others take it at night to support overnight repair. The best time is simply what works for your daily routine.

Results vary depending on age and individual factors, but improvements in skin elasticity and hydration are often seen within 8-12 weeks of consistent daily supplementation. For joint and bone benefits, studies have shown results after several months.

While foods like bone broth, fish skin, and chicken contain collagen, and a balanced diet with adequate protein, vitamin C, and zinc supports natural production, obtaining consistent, high doses can be challenging through diet alone. Supplements offer a concentrated and convenient option.

Side effects are rare, but some individuals may experience mild digestive upset, such as bloating, heartburn, or an unpleasant taste. Those with allergies to fish, shellfish, or eggs should avoid corresponding collagen supplements.

People with certain allergies (fish, shellfish, eggs), those following a vegan or vegetarian diet (as most collagen is animal-derived), and individuals with specific health conditions like kidney disease should consult a doctor. Pregnant and breastfeeding women should also seek medical advice before use.

Hydrolyzed collagen (collagen peptides) is often recommended because it's broken down for better absorption. For specific concerns, different types may be beneficial (e.g., Type I for skin, Type II for cartilage). Always look for third-party tested products to ensure quality and safety.