What Will Happen if I Take Collagen Peptides Every Day?

November 7, 2025 •

4 min read

According to a review of 19 studies, participants taking collagen supplements saw improvements in skin firmness and hydration. But what will happen if I take collagen peptides every day over the long term, and are there any downsides? It's a common question with compelling answers backed by a growing body of scientific evidence.

Quick Summary

Daily ingestion of collagen peptides can support skin hydration, joint health, and bone density. The article explores the scientific evidence behind these effects and addresses potential side effects and considerations for long-term use.

Key Points

Improved Skin Elasticity: Consistent daily intake of collagen peptides can increase skin elasticity and hydration, and reduce the appearance of wrinkles.
Joint and Bone Health: Daily supplementation can help reduce joint pain, improve joint function, and increase bone mineral density to combat age-related loss.
Enhanced Muscle Mass: When combined with resistance training, collagen peptides can aid in increasing muscle mass and strength.
Repairs Gut Lining: The amino acids in collagen peptides can help support and repair the lining of the gut, contributing to improved digestive health.
High Bioavailability: Hydrolyzed collagen peptides are broken down into smaller, more bioavailable fragments that the body can easily absorb and use.
Generally Safe with Minor Side Effects: Most people tolerate daily collagen well, but minor digestive issues or allergic reactions (depending on the source) are possible.
Consistency is Crucial: Visible results in skin, joint, and hair health typically require 8-12 weeks of consistent daily usage.

What Happens Inside Your Body When You Take Daily Collagen Peptides?

Collagen is the body's most abundant protein, forming a crucial structural component of your skin, bones, tendons, and ligaments. As you age, your natural collagen production declines, leading to visible signs of aging like wrinkles, and less visible issues like weakened joints and bones. Supplementing with collagen peptides, which are hydrolyzed (pre-broken-down) collagen, aims to counteract this process. When you consume collagen peptides, they are absorbed by the small intestine and distributed throughout the body via the bloodstream, where they signal fibroblasts to increase natural collagen production.

The Proven Benefits of Consistent Daily Intake

1. Improved Skin Health and Appearance

One of the most widely researched and recognized benefits is enhanced skin health. Numerous studies have demonstrated that consistent, daily intake of collagen peptides can improve skin hydration and elasticity, and reduce the appearance of wrinkles. The peptides act as messengers, stimulating the body's natural collagen production in the dermis, which in turn helps skin appear more plump and firm.

2. Reduced Joint Pain and Discomfort

For those suffering from joint issues like osteoarthritis, daily collagen supplementation may offer relief. Research suggests that supplemental collagen can accumulate in cartilage and stimulate tissue repair, potentially reducing inflammation and supporting better joint function. A review found that participants with osteoarthritis reported significant improvements in joint stiffness after taking collagen, though the effect on pain varied.

3. Strengthened Bones

Collagen is a major component of your bones. A long-term study in postmenopausal women with osteopenia found that those who took 5 grams of collagen daily, in addition to calcium and vitamin D, had a significantly lower loss of bone mineral density compared to those who took only calcium and vitamin D. This suggests that collagen peptides can help inhibit the bone breakdown process that leads to osteoporosis.

4. Increased Muscle Mass and Strength

Collagen is a significant component of muscle tissue. In a 12-week study, older men with sarcopenia who took 15 grams of collagen while participating in an exercise program gained significantly more muscle mass and strength than those who only exercised. While not a complete protein, collagen can support muscle repair and growth, especially when combined with resistance training.

5. Enhanced Gut Health

Some research points to the potential of collagen peptides to support a healthy gut. Collagen contains amino acids like glycine and glutamine, which are vital for repairing and maintaining the lining of the gut. While more rigorous studies are needed, preliminary evidence suggests that consistent intake can help improve digestive health and a balanced gut microbiome.

Potential Side Effects and Considerations

While generally considered safe for most people, there are a few potential downsides to consider with daily intake:

Digestive Discomfort: Some users report minor side effects like bloating, feelings of fullness, or mild diarrhea, especially when starting a new supplement. Starting with a smaller dose and increasing gradually can help mitigate this.
Allergies: Since most collagen is derived from animal sources like bovine (cow), marine (fish), or chicken, those with allergies to these sources should be careful to choose an appropriate product.
Unpleasant Taste: Certain collagen powders can have a specific taste or aftertaste, though many hydrolyzed versions are unflavored and designed to mix easily into beverages.
Kidney Health: People with kidney disease or a history of kidney stones should consult a doctor before taking collagen, as excessive protein intake can impact kidney function.

A Comparison of Common Collagen Sources


Feature	Bovine Collagen	Marine Collagen	Chicken Collagen	Vegan Collagen Alternative
Source	Cows (hides, bones)	Fish (skin, scales)	Chickens (cartilage, skin)	Fermented yeast or bacteria, or amino acid blends
Primary Types	Type I & Type III	Type I	Type II	Not true collagen, supports natural production
Best For	Skin, bones, muscles, hair	Skin elasticity and hydration	Joints and cartilage	Those with dietary restrictions or allergies
Absorption	Good	Higher bioavailability due to smaller particle size	Lower	Variable, relies on body's synthesis
Cost	Generally affordable	Often more expensive	Moderate	Varies by brand and formula
Considerations	Not suitable for vegans/vegetarians; some sourced from factory farms	Not suitable for those with fish allergies	Not suitable for vegans/vegetarians	Effectiveness may vary significantly by brand; not a direct collagen source

The Verdict: The Power of Consistency

Taking collagen peptides every day can provide a wide range of benefits, particularly for your skin, joints, bones, and muscles. Consistency is key for achieving and maintaining these results. The best results are typically seen after 8 to 12 weeks of daily, regular use. The mechanism involves providing the body with easy-to-absorb peptides that act as both building blocks and signaling molecules to stimulate your body's natural production. To maximize the benefits, choose a high-quality, hydrolyzed supplement that fits your dietary needs and is manufactured by a reputable brand. Always consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your health goals and needs.

Conclusion: A Supplement for Long-Term Health

While not a magic bullet, daily intake of collagen peptides is a promising and generally safe practice for supporting long-term health and wellness. The evidence points to improvements in skin hydration and elasticity, joint comfort, bone density, and muscle mass, especially when paired with a healthy lifestyle. For those looking to support their body's structural integrity as they age, a consistent, daily serving can be a valuable addition to their routine. The market offers a variety of high-quality, hydrolyzed options to suit most needs, providing a straightforward way to invest in your body's most abundant protein.

Visit the official website for NIH research on collagen peptide benefits.

Frequently Asked Questions

Most studies show that it takes approximately 8 to 12 weeks of consistent, daily intake to see noticeable results in areas like skin hydration, elasticity, and joint comfort.

The best type depends on your goal. For skin and bones, Type I and III collagen (often from bovine or marine sources) are recommended. For joint health, Type II collagen (typically from chicken cartilage) is most beneficial. Marine collagen is generally considered to have the highest bioavailability.

While it's difficult to overdose, taking excessively high doses can cause digestive discomfort like bloating or nausea. It's best to stick to the recommended dosage on the product label and consult a healthcare provider if you have underlying kidney conditions.

Yes, Vitamin C is an essential co-factor for collagen synthesis in the body. Many high-quality collagen supplements include Vitamin C, but if yours doesn't, ensure you are getting enough from your diet to maximize the benefits.

Vegan collagen alternatives do not contain actual collagen. Instead, they provide the amino acids that the body needs to produce its own collagen. While effective for some, their results can vary compared to direct supplementation with animal-sourced collagen peptides.

Yes, hydrolyzed collagen peptides are heat-stable and will not be destroyed by hot liquids. They are designed to dissolve easily in both hot and cold beverages without changing the taste or consistency.

The benefits you've experienced, such as improved skin hydration and joint comfort, will likely start to fade over time as your body's natural collagen production continues its age-related decline. Regular, consistent supplementation is needed to maintain results.