Collagen
Collagen: effects, intake, duration and possible risks
What is collagen?
Collagen is a protein and a natural component of various tissues in the body. It is found in the skin, bones, cartilage, tendons and connective tissue, among others.
Food supplements often contain hydrolysed collagen. "Hydrolysed" means that the protein has been broken down into smaller peptides by an enzymatic process. The result is a powder that usually stirs easily into liquids.
Depending on the product, the collagen source, collagen type, peptide size, daily amount and additional ingredients can differ. Two packs with the word "collagen" on the front therefore don't necessarily have the same composition.
What does research say about the effects of collagen?
When assessing collagen, a sober perspective is important.
A systematic review of 26 randomised trials reported overall improvements in certain measurements of skin hydration and skin elasticity. A more recent analysis of 23 studies also initially found positive overall results. However, in subgroup analyses of higher-quality or non-industry-funded studies, the effects were no longer clear. This doesn't mean that collagen is ineffective per se. It means that study quality, funding, product, dosage and the group of people studied can influence the result. 12
There are also studies and meta-analyses with positive results on joint discomfort, particularly in people with diagnosed knee osteoarthritis. However, such clinical results cannot automatically be transferred to healthy people, every collagen product or a general advertising claim. Food supplements are not medicines and are not intended to treat any disease. 3
For collagen itself, there is no generally authorised health claim in the EU stating that collagen directly improves skin or joints. For claims submitted in the past, EFSA did not confirm a sufficiently established cause-and-effect relationship either for collagen hydrolysate and joint health or for VERISOL® and a change in skin elasticity. However, permitted claims for a product may refer to vitamins or minerals it additionally contains, provided the legal conditions on amounts are met. 456
When should collagen be taken?
For collagen, there is no generally established rule that it must be taken in the morning, in the evening or straight after exercise.
A different question is more practical:
At what time can you reliably fit it into your everyday routine?
That could be in the morning with breakfast, at lunchtime at the office or in the evening as a fixed routine. The directions for use of the specific product and the stated daily portion remain decisive.
Don't take more on your own initiative just because you expect faster results. A higher amount doesn't automatically lead to a better result.
How long should collagen be taken?
Collagen is not a product where you can expect a visible change after a single portion. In studies, possible changes were usually examined over several weeks or months.
A pack with 21 daily portions is therefore primarily a practical unit for planning. It is not scientific evidence that a particular effect must occur after exactly 21 days.
Terms such as "60-day routine" or "90-day course" also mainly describe a regular period of use. They must not be understood as a guarantee of a particular result.
A realistic approach makes sense:
- Take the product according to the directions for use.
- Observe how well you tolerate it.
- Don't start several new products at the same time.
- After a set period, consciously check whether the routine suits you.
What are the possible risks and limitations?
Before taking it, pay attention to the following points:
Collagen source
Many collagen products are derived from cattle, pigs or fish. They are therefore usually neither vegan nor vegetarian. In case of allergies, religious requirements or personal dietary choices, the source should be clearly stated.
Other ingredients
A collagen product can additionally contain vitamins, minerals, plant extracts, flavourings, sweeteners or colourings. What matters is therefore not only the amount of collagen, but the complete list of ingredients.
Combining several products
If you take a collagen product, a multivitamin and other single-nutrient supplements at the same time, check the total amount of vitamins and minerals they contain. Several products that are each correctly dosed can together lead to an unnecessarily high total intake.
Medical conditions and medication
During pregnancy or breastfeeding, with existing medical conditions, known allergies or regular medication, intake should be discussed with a doctor or pharmacist beforehand.
How can you recognise a transparent collagen product?
Check at least these six details:
- origin of the collagen: branded raw material and raw material manufacturer used, if stated;
- amount of collagen per actual daily portion;
- animal source and, if applicable, collagen type;
- complete list of ingredients;
- amounts of any additional micronutrients;
- clear directions for use and warnings.
A branded raw material can be a quality feature of the ingredient used: it names the raw material manufacturer and a defined specification instead of just stating "collagen" in general. But it replaces neither checking the overall formula nor a realistic assessment of the scientific data.
What to do now
Collagen supplements can differ considerably. Research provides interesting results, but not equally strong ones in all areas. That's why it's worth paying close attention to the product, daily portion, accompanying nutrients and duration of use.
It's not the biggest number on the front alone that counts, but the question:
Does the complete formula match your goal and your daily routine?
To find out, take the list of ingredients and daily portion of the products on your shortlist and compare them field by field.
Suitable products at SteloSupps
NaturWelle Collagen Beauty – collagen peptides with selected micronutrients for your beauty routine.
NaturWelle Collagen Joints – collagen peptides with vitamin C, vitamin D, magnesium and other ingredients for an active everyday routine.
Frequently asked questions
Is collagen a medicine?
No. Collagen products sold as food supplements are foods and are not intended to treat or cure diseases.
Does collagen have to be taken in the morning?
No. There is no general requirement to take it in the morning. What matters are the directions for use and a regular routine.
What does a branded raw material mean?
A branded raw material names the specific raw material and its manufacturer, for example VERISOL® B or FORTIGEL® by GELITA. This makes the ingredient used traceable, but says nothing about the rest of the formula.
Is collagen vegan?
Classic collagen comes from animal sources and is therefore not vegan. The specific source must be checked for each product.
Can I take several collagen products at the same time?
That doesn't automatically make sense. In particular, check the total intake of the additional vitamins and minerals.
When will I notice an effect?
There is no universal timeframe or guarantee. Studies usually examine possible changes over several weeks. Results, perception and tolerance can vary from person to person.
Sources
Sources as of: 14 August 2026.
- Pu et al. (2023): Effects of Oral Collagen for Skin Anti-Aging – systematic review and meta-analysis, PubMed
- Myung & Park (2025): Effects of Collagen Supplements on Skin Aging – systematic review and meta-analysis, PubMed
- Simental-Mendía et al. (2025): Effect of collagen supplementation on knee osteoarthritis – updated systematic review and meta-analysis, PubMed
- EFSA Journal (2011): Collagen hydrolysate and maintenance of joints
- EFSA Journal (2013): VeriSol®P and a change in skin elasticity
- EU Register / Regulation (EU) No 432/2012 – authorised health claims
