9 Benefits of Collagen for Bones, Joints, Immunity, Heart Health and More.

9 Benefits of Collagen for Bones, Joints, Immunity, Heart Health and More.

Sponsored by Koru Nutrition

Those looking to improve their health know that collagen supplements have been said to help keep bones and joints strong while still promoting young skin and healthy hair as we age.

Even more, new research shows collagen’s potential to promote artery and heart health along with supporting the immune function.

So the question is how much collagen do you need in order to reach these health outcomes?

In the following article, we will examine what the clinical evidence has shown when it comes to experiencing maximum results with collagen supplementation.

There is No "One Size Fits All" When it Comes to Collagen.

At the molecular level, a collagen protein consists of over 1,000 amino acids twisted into a complex helix formation. 

This helix is twisted so tightly that it gives collagen the strength to build the various tissues in our body, such as our joints, bones, organ lining, skin, and hair.

There are 16 different known types of collagen fibers, each playing a different role within the body. This means the amount and type of collagen an individual should supplement with will be dependant on their unique needs.

A big mistake many people make when it comes to using collagen is that they’re not actually taking enough. 

The amount of collagen a person needs to take every day to see results depends on two major factors.

Factor #1

Collagen Needs Vary As You Age

Asides from water, collagen is the most plentiful substance in our body. It’s considered to be one of the primary building blocks for joints, muscle, bones and skin, as well as the lining of our gut and artery walls.

Over time, the ideal levels of collagen that our bodies produce starts to decrease; beginning in our 20’s.


The older we get, the more the collagen fibers that hold the tissue of our body together start to break down.

Within our joints and connective tissues, the decline in collagen causes the strength of bones, muscles and cartilage to slowly degenerate – often leading to injuries, chronic pain and fractures later in life.

As we age and our body can no longer generate its own collagen, there often comes a “deflation” effect on the skin. The dermis becomes less supple, resulting in hair thinning.

In our gut, the lack of collagen creates gaps within the intestinal lining. Over time, these gaps increase and allow lethal pathogens to start passing through our intestinal tract and into our blood, putting a huge strain on our immune system.

This is a reason why many older adults are more vulnerable to disease that impact the immune system as well as their joints.

A growing body of evidence suggests that the older one is, the larger their collagen deficit becomes.

This means that to fulfill their collagen needs, older adults first need to restore the collagen deficit to be able to reach baseline levels. Once baseline levels of collagen are restored, individuals can experience the benefits of added collagen supplementation.

Simply put, this research shows us that older individuals must supplement with higher doses of collagen than individuals of younger age in order to experience the full results.

The best way to restore this collagen deficit is through collagen loading, a strategy that is used to help effectively replenish age-related collagen loss.

Factor #2

The Desired Outcome

Whether you are considering using collagen to help replenish hair growth, improve skin complexion, or rebuild bone and joint strength – the dose of collagen needed will vary.

Topical benefits, such as filling in fine lines, you may only need an average amount of collagen everyday. However, if you are looking to repair joints or enhance your recovery period, the body requires much more collagen to see any benefits.

Moreso, depending on age, diet and other factors, you may have to supplement with collagen on a more consistent, long-term basis to see any results.

As with all supplements, collagen is not a “magic cure”, it takes time, patience and consistent daily use in order for the best result to be obtained.

Here’s a look as what the current research has said about how much collagen is needed based on the desired outcome.

9 Science Based Benefits of Collagen and the Doses Needed for Best Results

1) Prevents Bones Loss

Our bones are made primarily of collagen, this helps give them structure and helps to keep them strong.

As our collagen levels deteriorate with age, so does bone mass, leading to crippling mobility concerns including severely low bone density and higher risk of bone injuries such as fractures.

Studies have shown that taking collagen supplements may have certain effects in the body that help inhibit bone breakdown.

In one study that looked at the bone health in 103 postmenopausal women, 66 women were given 5 grams of collagen every day for 12 months. The women who took the collagen had an increase of up to 7% in their bone mineral density (BMD), compared to women who did not consume collagen.*

According to this study, collagen supplementation was associated with a favorable shift in bone markers, indicating an increase in bone formation as well as reduced bone degradation.


To get stronger, healthier bones, research has revealed that at least 12 months of daily collagen supplementation is required. It’s not an instant fix.

2) Reduces Joint Pain

Collagen helps maintain the strength of your connective tissues such as our joints, muscles, and cartilage, which is the rubbery-like material that protects your joints.

As the body’s collagen levels decrease naturally with age, the risk of developing joint disorders increases.

Some studies reveal that taking a collagen supplement may help to improve symptoms of joint disorders and reduce overall joint pain.

In one study, 73 participants consumed 10 grams of collagen daily for 24 weeks. They experienced a significant decrease in joint pain while walking and at rest compared to a group that did not take it.*


For improved joint health, research shows that at least 2 weeks of daily collagen supplementation is generally required.

3) Strengthens Muscle Tissue

Between 1-10% of our muscle tissue is made up of collagen. Collagen is a vital protein for keeping our muscles strong and functioning properly as we age.

Studies suggest that collagen supplementation can help boost muscle mass in people with sarcopenia; the loss of muscle mass that happens with age.*

In a study, 27 participants took 15 grams of collagen for 12 weeks. Compared to participants who did not take collagen, they gained significantly more muscle mass and strength.* 

This research shows great promise for helping older individuals to maintain their independence as they age.


Research has shown that 12 weeks of daily collagen supplementation yielded improvements in muscle mass and strength.

4) Promotes Heart and Artery Health

Collagen helps to provide structure to your arteries, the blood vessels that carry blood out of your heart and around your body. Without enough collagen, your arteries are at risk of becoming weak and fragile.

In one study, 31 healthy adults were instructed to take 16 grams of collagen daily for six months. By the end of the study, they had experienced a significant reduction in measures of artery stiffness compared to before they started taking the supplement.*


According to research, 6 months of daily collagen supplementation was shown to be able to elicit positive results for promoting heart health.

5) Enhances Skin Complexion and Reduces Wrinkles

Collagen plays a large role in strengthening skin, plus may help with elasticity and hydration. As we age, the body produces less and less collagen, leading to dried out skin and the formation of wrinkles.

However, several studies have shown that collagen supplementation may help slow the aging by helping to reduce wrinkles and dryness.

One study found that a group of women who consumed a collagen supplement daily for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth compared to a control group.*


While minor skin benefits can be achieved in 8 weeks, major improvements in skin health, including reduction of deep wrinkles can take at least 12 weeks of consistent daily collagen supplementation according to research. 

6) Improves Hair Health and Slows Follicle Thinning

Collagen makes up to 70% of your dermis, the middle layer of your skin that houses the roots of each individual hair. Therefore, if you provide the body with collagen it may help maintain a healthy dermis and aso prevent hair thinning.

In an eight-week study, almost 70 women aged 35–55 found that taking a daily collagen supplement helped significantly improved dermis elasticity and hydration compared to a placebo, translating to enhanced overall skin & hair health.*


When it comes to improving your hair health, research suggests that at least 8 weeks of consistent daily collagen supplementation is required to see results.

7) Reduces Risk of Digestive and Immune Issues

Collagen contains the amino acid glycine which has been shown to have anti-inflammatory properties.

This amino acid has been linked to inflammation inhibition and easing oxidative stress associated with the opening of tight junctions in the connective tissue.

When the gut lining starts to lose its strength, a variety of ailments including indigestion, gas, abdominal bloating and even inflammatory conditions such as IBS can be commonly experienced.

Because 80% of all immune function occurs within the gut, these digestive imbalances can begin to compromise our immune function.

Therefore making it harder for the body to protect itself from foreign invaders.


In some studies involving individuals with digestive imbalances, researchers found these subjects also have low collagen levels.

For this reason, many experts agree that collagen supplementation is key to providing relief for digestive ailments as well as bolstering stronger immune function.

Across many studies, the amino acids delivered to the body by hydrolysed collagen peptides are used to heal and seal the gut, helping to prevent digestive discomfort. When there is damage or inflammation to the intestinal lining, collagen supplementation has been shown to help reinforce the smooth muscle cells that make up the stomach lining.

8) Supports Detoxification of Pathogenic Flora

Collagen is a hydrophilic molecule, meaning it has an attraction to water and acidic molecules, which aids in the digestive process. When consumed orally, collagen surrounds itself with water and stomach acid as it moves through the GI tract. This assists with the breakdown of other proteins and carbohydrates in the intestines.

Additionally, by holding water in the intestine, collagen helps to move food through the GI tract more smoothly for faster excretion of waste and toxins.

Additionally, by holding water in the intestine, collagen helps move food through the GI tract more smoothly for faster (and more regular) excretion wastes and toxins.


From beginning to end the adult digestive tract is about 30 feet long – that’s a lot to structure and a lot to regulate. Findings convey that type I & III collagen fiber types play a significant structural role in the lining of our gut. Because maintaining strength and elasticity of our intestinal tissues is an on-going need to keep our digestive tract toxin free.

9) Helps to Prevent Autoimmune Conditions and Leaky Gut Syndrome

Overly processed foods, lack of quality sleep, stress, and the use of antibiotics all affect the lining of the gut. Over time they can cause it to become more and more permeable and to leak substances through the intestinal wall.

This means that toxins and bacteria that are normally excreted can end up in your bloodstream – something often experienced with leaky gut syndrome.

When this happens, harmful substances can very quickly spread through the body and cause a wide variety of illnesses. 

Luckily, collagen peptides (namely type I & III fibers) provide the specific amino acids needed to build up the intestinal wall and help prevent leaky gut.


A leaky gut not only leaks bad toxins and bacteria but also good bacteria and nutrients. A permeable gut lining can prevent vitamins and minerals in food from being absorbed properly. So regardless of how good your diet is, all of that value could literally go to waste without strong gut integrity. 

According to research, a daily doses (for a minimum of 12 weeks) were shown to be beneficial for helping to repair and maintain the structural integrity of our intestines and promote optimal digestive functions.

Based on clinical research, achieving the many benefits of taking collagen may take anywhere from 8 weeks all the way to 12 months of daily use to be fully realised.

Taking doses of collagen every now and then just isn’t enough to start seeing any results. Consistency is key when it comes to the benefits of collagen.

While it is possible to have positive results as early as a few weeks into taking collagen supplements, many people require longer durations of daily collagen usage to experience dramatic results.

In general, daily collagen doses is recommended for older individuals. As their collagen levels are already in a deficit, making them severely below normal healthy ranges at times.

Doubling up the dose may be the best approach for older individuals to reap collagen’s maximum benefits; this is better known as collagen loading.

Doubling the dose works to rebuild lost collagen and allows the body to easily overcome the age-related deficit. 

While some individuals may only need to “load” for a matter of months, many find the most success by using the loading dose long-term. This helps ensure that collagen levels stay elevated for good.


How to Get More Collagen in Your Diet

It is possible to obtain extra collagen through diet (consuming animal products such as gelatinous meats, the cartilage on bones such as chicken drumsticks, and skin from poultry), many people find it unappealing or difficult to eat enough to support their body’s requirements.

Because of this, high-quality collagen supplementation is often recommended.

But you must remember not all collagen supplements are created equal.

As more collagen supplements are released to the public, it’s vital to understand the types of collagen, as well as the different sources and health benefits associated with the most important types.

The Best Collagen for Women Over 60

Different collagen types contain different proteins that serve separate purposes within the body.

However, the collagen types that are most thoroughly researched for anti-aging and mobility benefits are type I and type III collagen.

These are frequently thought to be useful for the broadest number of people who are seeking to maintain an active lifestyle well beyond their 60’s.

Type I collagen, which is the most abundant collagen naturally found in the human body, is useful for visible anti-aging benefits such as:

Type 1
  • Getting rid of wrinkles
  • Skin hydration & elasticity
  • Wound healing, the formation of scar tissue
  • Reduction in cellulite, possibly even stretch marks
  • Moderate weight loss

 Of the many benefits of collagen, research is most certain about Type I’s ability to support ageless skin, hair, nail, as well as helping to boost muscle, ligament and tendon strength to support healthy joints as well as promoting an active lifestyle.

Therefore when choosing a collagen supplement, it’s important to ensure Type I collagen is present in the formula.

What to Look for in a Collagen Supplement

1) Avoid "Multicollagen" Marketing Scams

Multicollagen supplements tend to be less expensive, but there are a few reasons why choosing bargain brands of collagen may not be the greatest option when it comes to meeting your daily collagen needs.

To begin, research indicates that collagen types should be taken seperately, not together.*

For this reason, taking multicollagen supplements that combine all the various types of collagen into 1 serving isn’t recommended as this will blunt the absorption, hindering the body from reaping the full benefits.

To add to that, it’s far cheaper to source collagen fibers that don’t have any ample research in terms of proving their efficacy. These low cost collagen types are often used in “multicollagen” supplements to act as a filler to make manufacturing costs cheaper – ultimately creating a cheaper, less effective supplement.

Therefore in order to experience maximum anti-aging results with collagen supplementation, use a powder that combines Type I – and you can leave out all the rest. 

2) Marine Collagen

Collagen generally comes from one of three sources, bovine (cow), procine (pig) or marine (fish).

Not only is marine collagen from a cleaner, more naturally farmed source, but it has benefits compared to the others sources.

It has superior absorption and bioavailability.  Marine collagen has the smallest particle size and lowest molecular weight among all collagen types, which allows it to pass through the intestinal wall into the bloodstream more easily to provide better healing, repair, and nourishment. 

Marine collagen is absorbed up to 1.5 times more efficiently than other types of collagen, making it one of the best and most effective collagens.

70% of our skin is made of Type 1 collagen, and supplementing with marine collagen peptides can help replenish our skin. Clinical trials have shown patients who supplemented with marine collagen had a decrease in wrinkles and improved skin hydration and smoothness.*


3) Look For "Hydrolyzed" Collagen

To ensure your body gets the right type of collagen and can put it to immediate use, make sure the supplement is fully hydrolyzed collagen.

When hydrolyzed, collagen is carefully reduced into smaller, more digestible peptides during the manufacturing process.

Studies indicate that properly hydrolyzed collagen peptides  are available in the bloodstream within two hours of ingestions – sometimes even within one hour.                                

In other words, using a hydrolyzed collagen means your body will be able to start reaping the age-defying benefits much more rapidly.

Bottom Line: If You Are Interested In Trying Collagen, It’s Important To Choose Wisely…

 Consuming pure marine type I collagen that is fully hydrolyzed for fast absorption will give your system a huge advantage when it comes to staving off joint pain as well as reducing visible signs of aging.

At Koru Nutrition, they have developed a breakthrough formula to make meeting daily collagen needs easier and more effective than ever.


The Recommended Formula
Marine Collagen+

Pure NZ Type 1 Marine Collagen for healthy skin, hair, nails and aging.
Type 1 collagen has been shown to help:
  • Support intestinal health for optimal immune function
  • Enhance dermal hydration to promote healthy hair growth
  • Repair artery lining for improved cardiovascular health
  • Increase skin cell regeneration for a youthful complextion

A Simple, Convenient Way to Add Collagen to Your Diet in Seconds!

Every capsule of Marine Collagen+ is consistently formulated with the highest-quality marine sourced, Type I collagen which is critical for maintaining the youthful function and appearance of the skin, hair, nails, joints, bones, muscles and more.

Using an advanced hydrolyzed collagen peptide formula combined with a unique kiwifruit enzyme, Koru Nutritions premium marine collagen allows for maximum absorption and potency.

The proprietary combination of collagen and kiwifruit enzyme has been shown to significantly increase the uptake and bio-availability of the marine protein peptide by more than 270%

This means it can be broken down, converted, and absorbed back into the body to rebuild joint strength, fill in fine lines and promote graceful aging much more effectively than non-hydrolyzed, less bioavailable collagen brands.

To learn more about how to replenish collagen back to youthful levels with Marine Collagen+, click the button below

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