Can Collagen Help Your Gut? Experts Explain
Most people know collagen is good for skin and hair, but can it also help the gut? Experts say yes. Collagen is important for keeping the gut strong and healthy. Getting enough collagen may improve digestion and even help with issues like acid reflux or stomach pain. “When our gut is healthy, the whole body benefits,” says nutritionist Mayra León Camargo.
Since the gut absorbs nutrients, a weak gut can affect not only skin, nails, and hair but also organs, muscles, and joints. Good gut health also supports mental well-being. The gut is often called the “second brain” because it produces mood-regulating chemicals like serotonin and dopamine. If the gut isn’t working properly, it can negatively affect mood and energy levels.
So how does collagen help the gut?
Dr. María Fernanda González Medina, a gastroenterologist, explains: “The gut has Type III collagen, which is the second most common collagen in the body. It helps maintain the structure of the intestine, supports blood flow, and strengthens the immune system.”
Doctors say our body naturally makes collagen with the help of special cells called fibroblasts. But as we age, these cells don’t work as well. By the age of 40, we can lose about 1% of our natural collagen every year. Things like infections, autoimmune diseases, certain medicines, hormonal changes, poor diet, lack of sleep, smoking, drinking alcohol, and low physical activity can also make fibroblasts weaker.
Can collagen help with leaky gut?
A leaky gut means the intestine lets bacteria pass into the blood, which causes inflammation and poor absorption of nutrients. Some studies suggest that collagen peptides work like prebiotics (food for good gut bacteria). These bacteria then produce helpful substances that strengthen the intestinal wall.
A healthy intestinal barrier keeps bacteria out of the bloodstream, lowering the risk of problems like autoimmune diseases, skin issues (acne, dermatitis), digestive troubles, headaches, mood changes, joint pain, and even memory or focus problems.
What kind of collagen and how much?
The most common form is hydrolysed collagen peptides, usually made from bovine (cow) or marine (fish) sources. They are available as powders or capsules and are easily absorbed. Collagen not only supports gut health but also benefits joints, muscles, tendons, and skin.
Regular collagen use has been linked to fewer digestive issues like acid reflux and stomach pain.
While there are no strict rules, research shows that 2.5 to 20 grams per day can be helpful. For gut health, one study found that 20 grams daily may reduce bloating and improve mild digestive issues in healthy women, even without changing diet or lifestyle.
Is it better to take collagen in the morning or at night?
It doesn’t really matter—you can take collagen anytime. What’s most important is taking it regularly. Some people prefer having it in the morning on an empty stomach for better absorption. Others take it with healthy foods like whole grains, fruits, vegetables, and legumes, which also support digestion and absorption. In the end, the key is consistency and eating a balanced diet.
Published: 26th August 2025
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