Can Taking Collagen Improve Gut Health? Experts Explain

You’ve heard about consuming collagen to improve the health of skin and hair, but what about consuming collagen for gut health? As it turns out, collagen is an essential nutrient for maintaining a strong gut. In fact, consuming adequate amounts of collagen might just help improve everything from digestion to acid reflux to abdominal pain. “When our intestine is healthy, it benefits our entire body,” says nutritionist Mayra León Camargo.

Because the intestine is integral in the absorption of nutrients, an unhealthy gut can adversely affect the state of skin, nails, and hair “as well as our organs, glands, muscles and joints,” Léon Camargo says. But good gut health isn’t just important for our physical state; having a healthy gut can also benefit our overall outlook and mood. They don’t call the gut the “second brain” for nothing! Léon Camargo explains it this way: “Neurotransmitters such as serotonin, dopamine, and GABA (gamma-aminobutyric acid) are produced in the intestine, so if our intestine isn’t working properly it can significantly affect our mood.”

Want to know more about how taking collagen can improve gut health and how to get the maximum benefits? Read on to find out.

How does collagen support the intestine?

“The intestine has Type III collagen; this type of collagen is the second most abundant in the entire body and supports the integrity of the lamina propria in the intestine,” explains Dr. María Fernanda González Medina, who specializes in gastroenterology, pediatric nutrition, and preventive medicine. “The lamina propria is a thin layer of loose connective tissue that provides structure to the intestine, provides blood flow, and helps the immune system function.”

According to the gastroenterologist, we naturally have cells that are responsible for forming collagen called fibroblasts. However, these fibroblasts need a little help—especially as we get older; some research suggests that by age 40, we lose up to 1% of our body’s natural collagen a year. “The total number of these cells and their ability to produce collagen decrease with factors such as aging and metabolic stress conditions like infection, autoimmune or chronic-degenerative diseases, drugs, and hormonal imbalances,” she explains. “Eating habits, sleep hygiene, physical activity, exposure to cigarette smoke, and consumption of alcoholic beverages can also affect the health of fibroblasts,” she says.

Can collagen help a leaky gut?

Broadly speaking, a leaky gut is one that allows bacteria to leak into the circulation, which produces an inflammatory response and poor nutrient absorption. “Current studies propose that bioactive collagen peptides act as prebiotics for microorganisms in the intestinal ecosystem (intestinal microbiota) and produce substances called metabolites, which help keep the intestinal barrier strong,” León Camargo explains.

Think of it this way: a strong intestinal barrier prevents bacteria from entering the bloodstream, in turn preventing all sorts of negative health issues like autoimmune diseases, headaches, and digestive problems. “A strong barrier helps prevent skin issues such as dermatitis or acne, intestinal pain, abdominal distension, changes in mood, joint pain, cognitive problems, and many other issues,” says Léon Camargo.

What kind of collagen and how much?

Knowing all this, it makes sense, then, to add collagen to your daily diet even as a preventative measure. Luckily, hydrolyzed collagen peptides—which are derived from bovine or marine sources and readily available in powder or capsule form—are easily absorbed in the intestine. “Collagen can provide benefits at a local level (in the population of protective microorganisms in the intestinal ecosystem and in the architecture of the intestine) and at a distance. Collagen also passes through the bloodstream and therefore has an effect on other organs as well as joints, tendons, muscle, and skin,” explains González Medina. “Regular consumption of collagen has been associated with a decrease in the frequency and intensity of functional disorders such as gastro-esophageal reflux and abdominal pain.”

To that end, it’s good to have a baseline understanding of how much supplemental collagen is safe and beneficial to consume. While there aren’t firm guidelines, studies have found that between 2.5 and 20 g of hydrolyzed collagen can be effective. In terms of gut health, one recent study found that “the use of a 20 g daily collagen peptide supplement may reduce bloating and improve mild digestive symptoms in otherwise healthy female adults in the absence of any other dietary or lifestyle interventions.”

Is it better to take collagen in the morning or at night?

It’s up to you. While collagen can be consumed at any time of the day, the key is really to take it consistently. “The schedule doesn’t matter so much; it will give you benefits if you take it regularly over a long period of time,” says González Medina. You can try to take it on an empty stomach first thing in the morning to help increase absorption, or with healthy whole foods rich in fiber like whole grains, fruits, vegetables, tubers, and legumes. “The digestion process is supported by acid (acidic gastric pH),” says the doctor. “So, absorption at the intestinal level may be supported when other prebiotic sources—like proteins and fiber—are present.” All the more reason to eat a healthy, balanced diet.