Oral Collagen: What You Should Know & How to Take It for Best Results

By Ga Geong Lee, MD | Sunny Health DPC Anti-Aging & Wellness Care

Collagen is the most abundant protein in the human body, found in skin, joints, bones, tendons, and even blood vessels. But after age 25, your natural collagen production begins to decline. This leads to thinner skin, stiffer joints, and slower healing.

Many patients ask: “Does taking collagen actually help?”

The answer: Yes, with the right type and proper use.

Here’s what to know if you’re considering oral collagen supplements for skin, joint, or overall anti-aging support.

What Is Oral Collagen?

Oral collagen is typically derived from animal sources (bovine, marine, chicken) and broken down into smaller peptides or amino acids that your body can absorb.

Most collagen supplements come in two forms:

• Hydrolyzed collagen: (collagen peptides): Already broken down for easier absorption.

• Gelatin: A less processed form, but harder to digest.

We generally recommend hydrolyzed collagen peptides for best bioavailability.

Benefits of Oral Collagen (Backed by Research)

Studies show consistent use of oral collagen may help:

• Improve skin elasticity, hydration, and firmness

• Reduce fine lines and wrinkles

• Support joint comfort and flexibility

• Promote stronger hair and nails

• Aid in bone density and muscle mass maintenance

Results are gradual, typically visible after 8 to 12 weeks of daily use.

Best Types of Collagen to Take?

Different types of collagen support different tissues:

Type: Found In Supports

Type I: Marine or bovine, skin, hair, nails, bones

Type II: Chicken cartilage,joints, cartilage, ligaments

Type III: Bovine, skin, blood vessels, gut lining

For general anti-aging: Type I + III are most beneficial.

For joint support: Look for Type II.

Look for a product that lists “hydrolyzed collagen peptides” and specifies the collagen types included.

How to Take Collagen for Best Absorption:

1. Take on an empty stomach or between meals

Collagen is absorbed better when taken without competing proteins.

2. Pair with Vitamin C

Vitamin C helps your body build new collagen. Add citrus or a small vitamin C supplement to your morning collagen.

3. Be consistent

Take daily for at least 8–12 weeks to start seeing visible improvements.

4. Choose clean, simple ingredients

Look for collagen powders or capsules without added sugar, artificial flavors, or fillers.

Should You Take Collagen If You Eat a Healthy Diet?

Even with a balanced diet, collagen production declines with age due to hormonal shifts and oxidative stress. Taking oral collagen can be a simple way to support skin and joint health naturally, especially in your 30s and beyond.

We often recommend collagen for:

• Patients with joint pain or early arthritis

• Those with thinning hair, brittle nails, or skin laxity

• Postpartum or perimenopausal women

• Patients in recovery from injury or surgery

• Anyone building a long-term anti-aging plan

Pro Tip: Collagen + Lifestyle = Better Results

Collagen supplements work even better when paired with:

• Protein-rich meals to support tissue repair

• Hydration for skin plumpness and flexibility

• Sleep to allow for nighttime tissue repair

• Avoiding smoking and excess sugar, both of which break down collagen

Final Thoughts

Collagen isn’t a magic pill, but with the right product, proper timing, and a consistent routine, it can be a powerful ally in your healthy aging plan. Think of it as one part of a bigger picture: skin, joints, and vitality supported from the inside out.