A smaller daily dose of 2.5 grams could benefit joint pain, skin health, and hydration ( 7, 30, 31). Collagen supplements may provide other health benefits as well, such as improving body composition in certain populations when combined with resistance training ( 28).

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Powdered collagen: As it is typically flavorless, powdered collagen can be mixed into water, tea, smoothies, iced coffee, or most other drinks. The downside to powdered collagen is that it tends to come in larger containers and may not be easy to travel with.

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Finally, your style of living also determines how fast you’ll see the results. If you’re taking collagen for skin health, you’ll likely notice results sooner than if you’re taking collagen for joint health. Generally, the effect varies from person to person. Still, a good lifestyle, including a balanced diet, might speed up the process. What Is the Best Way to Take 1000 mg of collagen? Supplements also come in different forms. You’ll find these as pills, powder, and liquid, so you can choose any that suits you. Though these forms differ, they contain the same collagen, and any of them will suffice. How Long Does Collagen Work? You can take it as a supplement or add it to beverages — both hot and cold — and foods such as oatmeal, yogurt, and energy balls. Smoking cigarettes and drinking excessive amounts of alcohol negatively affect collagen production, as does following a diet high in ultra-processed foods and added sugar ( 12, 13, 14). Excessive drinking has also been shown to accelerate skin aging by reducing collagen production and damaging skin repair mechanisms ( 13).

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Connective tissue cells called fibroblasts produce and maintain collagen. As people grow older, their collagen becomes fragmented, fibroblast function becomes impaired, and collagen production slows ( 3, 7).

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What’s more, one review article concluded that taking oral collagen supplements reduced participants’ symptoms related to osteoarthritis, including stiffness ( 27).

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Some human studies have suggested that doses of 10–40 mg of undenatured collagen per day may improve joint health ( 34, 35). GelatinLupu M-H, Pircalabioru GG, Chifiriuc M-C, Albulescu R, Tanase C. Beneficial effects of food supplements based on hydrolyzed collagen for skin care (Review). Exp Ther Med. 2019 Dec;20(1):12-17. doi:10.3892/etm.2019.8342.