Collagen Powder Benefits, Side Effects and Dosage

Collagen Powder Benefits, Side Effects and Dosage

Collagen is a protein found in the skin and connective tissue. It helps in keeping the skin healthy and making the bones strong. While it is the most abundant protein in the body, the production of collagen in the body starts decreasing with age. 

A reduction in the level of collagen can lead to some health problems. Collagen supplement can help to increase collagen levels and help you manage the collagen deficiency. This nutritional supplement typically comes in powder form. Usually, it will be hydrolyzed (the proteins have already been broken down), which makes its absorption by the body easier.

This article discusses the health benefits, the correct dosage and potential side effects of collagen supplements.

Benefits of Collagen Powder

Collagen powder can help to manage decreased levels of collagen in the body. Collagen is mainly composed of amino acids named glycine, proline and hydroxyproline. The benefits of consuming collagen powder are as follows.

Improves skin health

Collagen is essential for the skin. It helps hydrate the skin and also increases its elasticity. As we age, the body slows down the production of collagen. Due to this the skin becomes dry and begins to look lifeless. Wrinkles start appearing on the skin. In such a situation, collagen powder can prove to be beneficial.

Collagen powder can help reduce wrinkles and dryness. Collagen powder can also reduce fine lines, as well as tone the skin and help improve the overall health of the skin.

Reduces joint pain

As age increases, the risk of osteoarthritis increases due to the lack of collagen in the body. In this situation, consuming collagen powder can be beneficial. Research has shown that collagen powder can help reduce joint pain. Also, chronic osteoarthritis patients can also provide relief from pain and inflammation. Not only this, collagen powder can also improve the problems caused by joint pain.

Helps in gaining muscles

Collagen powder can also be effective in helping you gain muscle. When collagen level in the body decreases due to aging, muscles start to weaken and a severe deficiency of collagen may increase the risk of sarcopenia (muscle loss). In this case, collagen can help with muscle health and function. Taking collagen powder as a supplement may aid in muscle gain. Along with this, collagen powder can also help in strengthening muscles.

Helps increase bone mass

Bones are mainly made of collagen. When the level of collagen in the body is good, the bones remain strong. As the production of collagen decreases, the risk of bone mass loss increases. In medical terms this condition is known as osteoporosis. It increases the risk of bone fractures.

If you are facing decreasing bone mass, discuss taking collagen powder with your doctor to help regain bone mass. By taking collagen powder, bones become strong and remain healthy.

Collagen powder for a healthy heart

Collagen powder can also prove beneficial for heart health. It helps in keeping arteries and blood vessels healthy. When there is a lack of collagen in the body, the arteries can become weak. Also, due to weak blood vessels, the risk of atherosclerosis increases. This can lead to a heart attack or stroke.

Several studies suggest that collagen powder helps reduce the risk of atherosclerosis. Also, it can be beneficial in keeping the arteries healthy.

Collagen powder dosage

In case of collagen deficiency, an adult can consume 2.5 to 15 grams of collagen powder per day. Collagen powder can be taken by mixing it in smoothies, shakes, coffee or tea, but it should be taken only on doctor's advice to avoid side effects.

Collagen powder side effects

Although collagen supplement itself beneficial for health, but often harmful ingredients may be mixed in commercially marketed collagen powder. Some manufacturing companies add herbs and vitamins to collagen powder. These herbs can react with other medicines. Also, pregnant women and lactating women should take collagen powder only after consulting with their doctor.


Collagen is a protein made in the body. It strengthens muscles and bones and helps in keeping the skin healthy. On the other hand, as you age, the level of collagen in the body starts decreasing. This leads to several problems starting. Taking collagen powder can be beneficial, but it should be consumed only in limited quantity and on the advice of a doctor.

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