The advantages of collagen have been widely acknowledged in the scientific community. User reports corroborate the numerous scientific studies that have shown the numerous benefits of collagen supplements for the skin, joints, and vital organs. Having said that, collagen does come with some unwanted collagen peptide side effects.
A deeper dive into the research reveals that just as much research has looked at collagen's negative impacts as its positive ones. However, a proper analysis of the issue requires a correct analysis of the type of collagen used in the scientific studies and the consequences that were the focus of those investigations. Here, rather than seeing inconsistencies as polar opposites, we should view them as constructive criticisms of one another.
Although collagen does not cause serious adverse effects in healthy people, it can manifest in a variety of ways depending on the user's preexisting conditions, the dosage, the timing, the manner of consumption, and the foods they eat while taking collagen. By examining separate scientific studies, we hoped to shed light on collagen peptides' side effects in this article.
What are the Common Side Effects of Collagen Supplements?
Collagen supplements are generally well-tolerated, with most users experiencing no significant side effects. However, studies show that a small percentage of people—typically less than 5%—report mild digestive issues such as bloating, gas, or a feeling of fullness, particularly when consuming high doses. Additionally, collagen sourced from marine ingredients, such as fish or shellfish, may trigger allergic reactions in sensitive individuals. Research also suggests that while adverse effects are rare, they can occur depending on individual tolerance and the supplement’s composition.
Collagen is generally safe for consumption, with only mild and temporary side effects observed in a small fraction of users. Additionally, when used within recommended dosages, collagen peptides do not pose significant health risks. Research has also found no evidence of significant long-term side effects of collagen peptide supplements, further supporting their safety for extended use. These findings were reported in a 2021 report by the Cosmetic Ingredient Review (CIR)(1), which evaluated the safety of collagen as both a cosmetic and dietary ingredient.
One of the 14 people who participated in the study mild digestive discomfort from daily collagen peptide supplementation, and these effects resolved over time without intervention, as reported in the study Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms(2). Additionally, collagen has been identified as a potential allergen for individuals sensitive to fish proteins, emphasizing the need for allergy testing in at-risk individuals before starting supplementation, according to the findings of Collagen: An Important Fish Allergen for Improved Diagnosis(3).
These studies collectively support the safety of collagen supplementation, with side effects being rare and typically mild. However, users should be mindful of potential digestive responses or allergies and consult a healthcare professional if they experience persistent discomfort.
Allergic Reactions
Diverse types of collagen might trigger allergic reactions to collagen, depending on where it comes from. On the other hand, because skin is the first organ to show allergy symptoms, skin-penetrating collagen allergies manifest faster.
Fish gelatin may cause allergic reactions in some individuals, particularly those with specific IgE antibodies to fish gelatin. Additionally, individuals with damaged skin should avoid using skin care products containing fish atelocollagen to prevent sensitization and potential anaphylaxis. These findings are detailed in a 2016 study published in Allergology International titled Anaphylaxis Provoked by Ingestion of Hydrolyzed Fish Collagen Probably Induced by Epicutaneous Sensitization(4).
Heart Health
The biggest omission of collagen is its effects on our hearts. Collagen, which also strengthens our blood cells, is of great importance for our heart health. However, excessive collagen consumption can cause various complications by increasing blood pressure.
Collagen peptide supplementation (CPS) has been found to significantly reduce systolic blood pressure (SBP), contradicting claims that excessive collagen intake may contribute to high blood pressure. These insights are highlighted in a 2022 study published in the British Journal of Nutrition(5).
The study also emphasizes the positive effects of collagen peptide supplements (CPS) on blood pressure and its importance for heart health. In particular, the observed decrease in systolic blood pressure (SBP) may significantly reduce the risk of heart disease and stroke.
What Are the Rare Side Effects and Concerns?
The majority of cases of rare collagen powder side effects are the result of underlying medical conditions or allergic responses. So, it is important to talk to your doctor about taking collagen supplements while you are in therapy.
Standardized methods for the extraction and purification of marine collagen remain underdeveloped, contributing to the potential for allergic reactions. These findings are discussed in a 2024 study published in Marine Drugs(6).
Potential Kidney Strain
A high-quality collagen supplement will not harm or cause issues with the kidneys. However, because of the raw materials or processing techniques, low-quality collagen could have trace quantities of oxalate in the supplement. A study titled Collagen Supplements and Kidneys: What You Need to Know(7), published on Health Central in 2024, looked at the advantages of collagen for joint and skin health, kidney stones can result from taking collagen supplements that include oxalates. Therefore, before using collagen supplements, those with side effects of collagen on kidney health should speak with their doctor.
Aftertaste or Unpleasant Smell
An unpleasant smell and bad taste are typical side effects of collagen supplements. These unpleasant smells or tastes do not linger for long because the dosage is so tiny in comparison to food. In most cases, they vanish after a brief while.
Fish and fish products are known to naturally possess an unpleasant odor, which can impact their appeal and usability. A 2024 study titled Off-Flavour Compounds in Collagen Peptides from Fish: Formation, Detection, and Removal, published on ResearchGate(8), highlights that deodorization—a process utilizing physical, chemical, and biological methods—is an effective solution. However, the study also notes that fish-derived antiviral peptides have not yet been validated in addressing this issue.
How to Minimize the Risk of Side Effects?
Many expert doctors, nutritionists, and scientists believe that the side effects of collagen peptides have no significant impact on healthy individuals. However, if you are on medicine, have a very sensitive body, or have reason to believe your digestive system is not operating normally, you need to pay attention to how should I use collagen.
Listed below are some strategies to lessen the impact of education on your life.
- Start Slow and Increase Dosage Gradually: To ease your body into college life, start with a low dose and gradually increase it until you reach your perfect dosage.
- Choose High-Quality Products: Making a wise purchase of high-quality collagen supplements is crucial. Contaminated or heavy metals, pathogens, pesticides, herbicides, genetically modified organisms, and other potentially dangerous contaminants may be present in low-quality collagen. It is also possible to find traces of animal excrement in some subpar collagen that is generated from animals.
- Heavy metals from contaminated fish may be present in low-quality marine collagen. Additionally, higher temperatures, such as those encountered when adding collagen to coffee, can negatively affect the supplement's quality. These findings are discussed in a study titled A Review on Collagen as a Food Supplement, authored by Fargana Musayeva et al. and published in Journal of Pharmaceutical Technology(9) in 2022.
- Drink Plenty of Water: To aid digestion, drink lots of water two hours after taking collagen supplements or eating. Collagen is more easily absorbed, and fewer adverse effects are possible in this manner.
- Consider Your Allergies: When shopping for collagen, keep your allergies in mind. If you have a seafood allergy, which is rather common, there are alternatives to collagen derived from the sea that you can use.
- Certain individuals, particularly those with fish allergies, may experience allergic reactions to collagen. Collagens with lower molecular weight are less likely to cause such responses. Additionally, individuals with a beef allergy may exhibit sensitivity to collagen due to a carbohydrate molecule called alpha-gal. These findings are highlighted in a 2022 study published by the American Academy of Allergy, Asthma Immunology(10).
- Consult Your Health Professional: In particular, if you are already medicated or dealing with other health issues.
- Use First Thing in The Morning: If you suffer from gastrointestinal issues, it is recommended to take collagen either with meals in the morning or first thing in the morning on an empty stomach.
Is Collagen Safe for Everyone?
Collagen is widely regarded as safe for healthy individuals to take as a supplement, with multiple studies confirming its dependability. A 2022 study titled Safety Assessment of Skin and Connective Tissue-Derived Proteins and Peptides as Used in Cosmetics, published in the International Journal of Toxicology(11) by Christina L. Burnett et al., reviewed 19 distinct collagen types. While 19 were deemed safe and trustworthy, the study noted that six compounds require further investigation for complete safety validation.
Here are the collagen ingredients that will remove question marks about are collagen supplements safe or not.
Ingredients Evaluated as Safe:
- Ammonium Hydrolyzed Collagen
- Atelokolajen
- Calcium Hydrolyzed Collagen
- Collagen
- Elastin
- Fibronectin
- Gelatin
- Hydrolyzed Actin
- Hydrolyzed Elastin
- Hydrolyzed Fibronectin
- Hydrolyzed Collagen
- Hydrolyzed Gelatin
- Hydrolyzed Reticulin
- MEA-Hydrolyzed Collagen
- Soluble Collagen
- Hydrolyzed Spongi
- Soluble Collagen
- Soluble Elastin
- Zinc Hydrolyzed Collagen
Ingredients To Be Further Investigated:
- Calcium Hydrolyzed Collagen
- Hydrolyzed Collagen Extract
- Hydrolyzed Gelatin
- Hydrolyzed Spongin
- Soluble Elastin
- Zinc Hydrolyzed Collage
Is Collagen Safe During Pregnancy and Breastfeeding?
During pregnancy and breastfeeding, if you have any concerns about taking collagen supplements or experience any side effects, it's advisable to consult with a healthcare professional for personalized guidance.
When pregnant and breastfeeding, the body's acid balance changes in tandem with the rapid acceleration of hormonal changes. Throughout this nine-month procedure, there are several phases. In particular, a woman's body becomes more sensitive throughout the first trimester of her pregnancy. While there have been some studies on the topic of collagen supplementation during pregnancy, the amount of research has not yet been adequate.
Collagen plays a critical role in various bodily functions, including the mother-fetal interface, which connects the mother and baby during pregnancy. It supports placenta formation, fetal growth, and prevents the mother's immune system from rejecting the baby. These findings are detailed in a 2020 study titled Collagen at the maternal-fetal interface in human pregnancy, published in International Journal of Biological Sciences(12).
However, the precise role of collagen in this process remains unclear. Research is challenging due to factors such as the variety of collagen forms, the protein's biodegradability, and the fact that it undergoes continuous modifications throughout pregnancy.
Does Collagen Use Cause Weight Loss?
Collagen supplementation may support fat loss, particularly in older adults. A randomized, double-blind, placebo-controlled trial found that consuming 15g of collagen peptides daily for 12 weeks led to a significant reduction in total body fat mass compared to a placebo group. Notably, participants in the collagen group experienced decreases in whole-body fat mass, trunk fat mass, and body fat percentage by the end of the study. These findings suggest that collagen peptides may contribute to body fat reduction when combined with daily physical activity. This study was published in Clinical Nutrition Research under the title Low-Molecular Collagen Peptide Supplementation and Body Fat Mass in Adults Aged ≥ 50 Years(13).
Collagen peptide supplementation has been shown to significantly reduce testicular fat mass. A 2021 study published in Journal of Nutritional Science and Vitaminology(14), highlights these findings, emphasizing the potential of collagen in managing obesity-related conditions.
Conclusion
Since collagen is a supplement, it should not be used as a medication. Skin and hair issues will not be resolved by collagen supplements if you experience a stressful incident. If you have a medical condition, you should not assume that taking collagen supplements would solve your issues without first addressing them. Similarly, hormone imbalances can lead to hair loss, and collagen supplements alone cannot address any of these issues. Collagen has strong supplement benefits and speeds up the healing process.
The primary adverse effects of collagen to be concerned are pregnancy, hormonal imbalances, skin conditions like psoriasis and dermatitis, and digestive issues. Your best advisor in these situations is your doctor. There is no harm in taking a small amount of collagen supplements if you do not have these issues.
SOURCES
(1)- Cosmetic Ingredient Review (CIR) Expert Panel. (2017). Safety Assessment of Skin and Connective Tissue-Derived Proteins and Peptides as Used in Cosmetics. Final Report, October 5, 2017.
(2)- Abrahams M, O'Grady R, Prawitt J. Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Form Res. 2022 May 31;6(5):e36339. doi: 10.2196/36339. PMID: 35639457; PMCID: PMC9198822.
(3)- Kalic, T., Kamath, S. D., Ruethers, T., Taki, A. C., Nugraha, R., Le, T. T., Humeniuk, P., Williamson, N. A., Hira, D., Rolland, J. M., O'Hehir, R. E., Dai, D., Campbell, D. E., Breiteneder, H., Lopata, A. L. (2020). Collagen—An Important Fish Allergen for Improved Diagnosis. The Journal of Allergy and Clinical Immunology: In Practice, 8(5), 1721–1728.e9.
(4)- Fujimoto, W., Fukuda, M., Yokooji, T., Yamamoto, T., Tanaka, A. (2016). Anaphylaxis provoked by ingestion of hydrolyzed fish collagen probably induced by epicutaneous sensitization. Allergology International, 65(4), 474-476.
(5)- Jalili Z, Jalili F, Moradi S, et al. Effects of collagen peptide supplementation on cardiovascular markers: a systematic review and meta-analysis of randomised, placebo-controlled trials. British Journal of Nutrition. 2023;129(5):779-794. doi:10.1017/S0007114522001301
(6)- Rahman, A.; Rehmani, R.; Pirvu, D.G.; Huang, S.M.; Puri, S.; Arcos, M. Unlocking the Therapeutic Potential of Marine Collagen: A Scientific Exploration for Delaying Skin Aging. Mar. Drugs 2024, 22, 159.
(7)- Nephrologists and Medical Contributors. (n.d.). Collagen Supplements and Kidneys. HealthCentral.
(8)- Wang, X., Le, B., Zhang, N., Bak, K. H., Zhang, Y., Fu, Y. (2022). Off-flavour compounds in collagen peptides from fish: Formation, detection and removal. International Journal of Food Science Technology, 58(3), 104318.
(9)- Musayeva, F., Özcan, S., Kaynak, M. S. (2022). A review on collagen as a food supplement. Journal of Pharmaceutical Technology, 3(1), 7–29.
(10)- AAA Aligned. (2022). Ask the Expert: Bovine collagen allergy. American Academy of Allergy, Asthma Immunology (AAAAI).
(11)- Burnett, C. L., Bergfeld, W. F., Belsito, D. V., Hill, R. A., Klaassen, C. D., Liebler, D. C., Marks, J. G., Shank, R. C., Slaga, T. J., Snyder, P. W., Heldreth, B. (2022). Safety Assessment of Skin and Connective Tissue-Derived Proteins and Peptides as Used in Cosmetics. International Journal of Toxicology, 41(Supplement 2), 21S–42S.
(12)- Shi, J.-W., Lai, Z.-Z., Yang, H.-L., Yang, S.-L., Wang, C.-J., Ao, D., Ruan, L.-Y., Shen, H.-H., Zhou, W.-J., Mei, J., Fu, Q., & Li, M.-Q. (2020). Collagen at the maternal-fetal interface in human pregnancy. International Journal of Biological Sciences, 16(12), 2220-2234. doi: 10.7150/ijbs.45586
(13)- Park J, Kim M, Shin H, Ahn H, Park YK. Low-Molecular Collagen Peptide Supplementation and Body Fat Mass in Adults Aged ≥ 50 Years: A Randomized, Double-Blind, Placebo-Controlled Trial. Clin Nutr Res. 2023 Oct 31;12(4):245-256. doi: 10.7762/cnr.2023.12.4.245. PMID: 37969940; PMCID: PMC10641330.
(14)- Watanabe, R., Yamaguchi, M., Watanabe, K., Shimizu, M., Takahashi, A., Sone, H., & Kamiyama, S. (2021). Effects of Collagen Peptide Administration on Visceral Fat Content in High-Fat Diet-Induced Obese Mice. Journal of Nutritional Science and Vitaminology, 67, 57–62.
