Collagen is a popular supplement often used by those seeking to promote skin elasticity, support joint mobility, and enhance muscle recovery. But can collagen cause constipation?
Yes, collagen peptides can lead to digestive issues and constipation, especially when consumed in excess.
Discover the health benefits of collagen peptides and learn how to minimize the risk of constipation when taking collagen supplements.
What is collagen?
Collagen is the most abundant protein in the human body, accounting for almost 30 percent of its total protein content.
There are 28 known types of collagen, which are primarily composed of three key amino acids: glycine, proline, and hydroxyproline.
Collagen is a structural protein that provides the biological framework for bone, skin, muscle, and connective tissue, such as cartilage, ligaments, and tendons. It’s also present in the intestinal lining, blood vessels, and various organs, contributing to their strength and integrity.
Because of its vital function in supporting the body’s structural integrity, collagen has become a popular dietary supplement and is typically derived from bovine, pork, fish, and chicken sources.
Supplemental collagen is generally available as hydrolyzed collagen, also known as collagen peptides, which are broken down into smaller, more bioavailable amino acids for easier absorption.
Watch the video below to discover how to maximize the health benefits of collagen.
Why do people take collagen supplements?
Aging, poor dietary habits, and environmental stressors, such as smoking and ultraviolet (UV) radiation from sunlight, can impact natural collagen synthesis and lead to changes in the skin’s texture and appearance.
Collagen protein supplements are commonly included in wellness and beauty routines that target skin, nail, and hair integrity.
They’re also a popular protein source to enhance general nutrition, promote fitness, and support overall connective tissue functions.
Can collagen cause constipation?
While side effects from collagen supplements are generally rare and typically mild, they can cause digestive issues, including constipation and bloating.
Taking an excessive amount of collagen, especially without drinking enough water and low dietary fiber intake, can slow digestive functions and increase the risk of constipation.
The metabolism of proteins and amino acids requires water, and a lack of fluid intake can worsen dehydration, which can contribute to hardened stools and irregular bowel movements.
In addition, sudden increases in protein consumption can temporarily affect gut motility, particularly in sensitive individuals.
This may lead to constipation, which usually resolves once the digestive system adjusts to the higher protein intake.
How to avoid constipation when taking collagen
Collagen peptides are generally formulated without dietary fiber, which plays a vital role in bulking stool and moving waste through the intestines.
Prioritizing fiber intake by pairing your daily collagen peptide supplement with fibrous foods such as berries, broccoli, Brussels sprouts, and leafy greens can support healthy bowel movements and minimize the risk of constipation.
Optimal hydration is another key factor in preventing constipation when taking collagen peptides, and drinking plenty of fluids is an excellent strategy to support smooth digestion and gut health.
Additionally, it’s essential to avoid excessive amounts of collagen, start with a smaller dose, and gradually increase your intake to allow your digestive system time to adapt.
Staying active and maintaining a regular exercise routine can also help reduce constipation by stimulating the muscles in the digestive tract.
However, it’s vital to consult a healthcare professional before starting any new supplement and discontinue collagen use if you experience persistent or worsening side effects.
Benefits of collagen
Collagen is valued for its role in supporting beauty, strength, and overall vitality, offering benefits that go beyond surface appearance.
Here are six potential health benefits of collagen.
1. Supports skin health
Collagen is a major component of the skin, which explains why collagen peptide supplementation has become a popular strategy to support overall skin health.
A study published in Nutrients found that long-term oral collagen supplementation may help enhance the body’s ability to maintain skin hydration and elasticity, which is linked to healthy aging and a youthful appearance.1
2. May boost muscle mass and recovery
Collagen peptides provide amino acids that support muscle mass maintenance and recovery.
These peptides can help strengthen connective tissues, which anchor muscles to bones, supporting proper muscle function and movement.
This can contribute to improved muscle tone and enhance overall physical performance, especially when collagen is combined with regular exercise and a nutrient-dense diet.
3. Promotes digestive wellness
Evidence published in Matrix Biology found that collagen is a critical component of the intestinal lining and that a lack of adequate collagen fibers can lead to structural changes that can alter digestive functions and gut motility.2
Supporting the body’s collagen production can help maintain the structure and function of the intestinal epithelium. This highly specialized lining allows the absorption of nutrients, thereby playing a vital role in digestive functions and nutritional status, which is linked to overall health and well-being.
4. Supports skeletal functions
Collagen is a critical component of bones, providing a framework that helps maintain their strength and flexibility. It’s also found in ligaments and tendons, which connect bones and support movement.
“Including collagen-rich foods or supplements can support connective tissue and bone integrity,” explains Dr. Berg. “When combined with other bone-health-promoting nutrients such as vitamins K and D, as well as calcium, collagen can help support the structure and resilience of the skeletal system.”
5. May enhance cardiovascular function
A study published in the Journal of Thrombosis and Haemostasis highlights the importance of collagen in blood vessel functioning, summarizing: “Collagens are the most abundant proteins in the extracellular matrix and provide mechanical strength to the vascular wall.”3
By supporting the structure of blood vessels, collagen contributes to their overall stability and flexibility, which supports blood pressure regulation, circulatory functions and overall cardiovascular wellness.
6. Contributes to hair strength and vitality
Collagen-derived amino acids such as proline and glycine are structural components of keratin, a protein that helps hair maintain its shape and contributes to overall smoothness and shine.
In addition, collagen supports the integrity of scalp tissue, providing a stable foundation for optimal hair follicle function and healthy-looking hair.
Key takeaways
Can collagen cause constipation?
While collagen supplements are generally considered safe and not associated with serious side effects, they can contribute to constipation, particularly when taken in large amounts or without sufficient water or dietary fiber intake.
To minimize the risk of digestive issues, it’s essential to drink plenty of water, include enough fiber-rich foods, and start with moderate collagen intake to allow the digestive system to adjust.
FAQ
Which type of collagen is easiest to digest?
Supplements containing hydrolyzed collagen are the easiest to digest. This type of collagen has been broken down into smaller peptides, allowing the body to absorb it more efficiently.
What are the signs of taking too much collagen?
Consuming excessive amounts of collagen can overwhelm the digestive tract, increasing the risk of side effects such as constipation or gut discomfort. Taking collagen supplements without consuming adequate amounts of fluids and fiber-rich foods can worsen these issues and contribute to hardened stool and irregular bowel movements.
Should I stop taking collagen if I experience constipation?
No, it’s not usually necessary to stop taking collagen if you experience constipation. In most cases, drinking more water, eating enough fiber-rich foods, and staying physically active can help support regular bowel movements while taking collagen. However, it’s vital to discuss the use of collagen supplements with your healthcare provider and discontinue if you experience persistent digestive issues.
Can collagen cause allergic reactions?
Yes, collagen peptides derived from certain animal products, such as beef, fish, or eggs, may cause allergic reactions in those with sensitivities or allergies. In addition, certain low-quality collagen supplements contain added fillers and bulking agents that can trigger immune system responses and lead to adverse reactions in some individuals.
