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From the collagen benefits you need to know through to our favourite supplements, nutritionist Alex Thompson shares his expert advice
Summary
1What happens to collagen as we age?
We lose about 1-1.5% of our collagen every year, from around our mid-20s, according to researchers...
2Are collagen supplements worth it?
By taking a collagen supplement, you’ll give your body more of those all-important specific amino acids...
3Which is better – marine or bovine collagen?
Research has found that marine collagen is best for skin hydration, but both are just as good for...
Confused about collagen? You’re not alone. Despite hearing a lot of hype, many of us are in the dark about what collagen actually does, what happens to our collagen reserves as we age and what supplements do.
That’s why we put questions to our in-house nutritionist, Alex Thompson. Here, he shares everything from the science of collagen to why marine collagen might be one of the most effective forms around...
What is collagen anyway?
"Collagen is known as an ‘elastic structural protein’, which means it provides both strength and flexibility to key parts of your body," says Alex. "For example, collagen keeps your bones strong but with a bit of flex, as brittle bones are more prone to breaking."
Another ‘superpower’ of collagen is that it provides the body with amino acids like glycine and proline, which are needed to maintain and repair these tissues. Collagen sends signals between cells, helping them to repair damaged tissues in the body.1
Why is everyone seemingly so obsessed by collagen?
As well as providing the basis for many different tissues in our body, collagen also helps to form keratin, which Alex describes as “the major structural protein in your hair.” It’s also core to the formation of cartilage, “which works as a shock absorber and allows free movement in your joints.2
But collagen is probably best known in the beauty world for its apparent role in keeping your skin plump and glowy. “In addition to helping to provide our skin with elasticity and strength, collagen also works with another helpful substance – hyaluronic acid3 – to boost skin hydration,” explains Alex.
What happens to collagen as we age?
Collagen loss is a natural part of the ageing process. We lose about 1-1.5% of our collagen every year, from around our mid-20s, according to researchers.4
“For most of our lives, men and women lose it at pretty much the same rate. But then women lose it faster during the first five years5 after menopause,” says Alex.
There are also lifestyle factors that speed up the declining rate of our collagen, like smoking,6 excessive drinking, eating a diet that’s high in sugar7 and too much sun exposure.8
“As our bodies produce less of it, our collagen fibres become weaker and can break down more easily.” This is why we get wrinkles, sagging skin, hair thinning and joint stiffness as we age – all the fun stuff.
Losing collagen also lowers bone mass, making us more prone to stiffness and issues like osteoarthritis and osteoporosis as we age.9
“For most of our lives, men and women lose collagen at pretty much the same rate – until menopause”
So, are collagen supplements worth it?
According to this nutritionist, they certainly are. “By taking a collagen supplement, you’ll give your body more of those all-important specific amino acids, glycine and proline. They come with many potential health benefits,” continues Alex.
Collagen is found in meat and fish, but the highest levels are found in animal skin, bones and connective tissues. “The majority of us aren’t nibbling on fish bones or connective ligaments very often, so that’s why supplementing might be a good idea.”
As for the key potential benefits currently being researched, these are wide-ranging. “By taking collagen regularly, you might see improved skin health – increased hydration and elasticity – and healthier hair and nails thanks to collagen’s role in keratin production.
“Some emerging evidence suggests supplementation of collagen peptides may also support your joint health by helping to strengthen tendons and ligaments, and it might even help your muscles recover better after exercise.”10
Is there good research to support the benefits?
Until recently, research has been lacking. But more promising studies are beginning to support the potential benefits of taking collagen supplements. Let’s break it down:
1. Collagen supplementation might improve skin hydration and elasticity
“A large 2023 review11 is one of the strongest so far for proving the skin anti-ageing effects of collagen,” says Alex.
“The review combined 26 studies and monitored 1,721 people across 12 weeks. It found that people taking 2.5-10g collagen capsules daily for 8 weeks or more showed it may improve skin hydration and elasticity. And marine collagen supplements came out on top.”
Although this is a promising review of the research on collagen so far, due to some of the studies included in this analysis having small sample sizes as well as lifestyle habits not being recorded, larger clinical trials are needed.
2. Collagen supplements may help with muscle recovery
“Another recent review12 cited two studies – one that found taking 3g of collagen per day for six weeks resulted in less DOMS-related pain (that pesky delayed onset muscle soreness) in participants” says Alex.
“While the other saw participants taking 20g of collagen for seven days and this reduced pain, helped them recover quicker and improve their later performance.”
Due to some issues in the methods of the study, it would be worth repeating with more rigorous standards in future research.
3. Supplementation might help to ease osteoarthritis
“Finally, another 2023 review13 found that people with osteoarthritis taking collagen supplements for three months experienced less pain. And, those taking it for six months or more found their stiffness and joint mobility greatly improved.”
While more robust larger clinical trials are needed in all these health benefits, we’ve started to see recently that collagen has promising potential in these areas.
How much collagen do we need per day?
“This depends on your main reason for supplementing,” says Alex, referencing goals such as plumper skin and post-exercise recovery.
“Generally speaking, the higher your collagen intake, the quicker the effects (to a sensible degree of course),” says Alex, who also talks about the importance of taking it for the recommended duration (more on this later). “Once you go over 25g a day, you’ve saturated the benefits.”
Please refer to the product label on the acceptable dose of collagen as each product may vary. Please also speak to a healthcare professional before adding any new supplements to your diet.
Which is better – marine or bovine collagen?
Bovine collagen is made from cow bones and hides, while marine collagen comes from fish skin and scales – and both can be beneficial.
“If you have dietary restrictions like an allergy, you’re pescatarian, or you have religious or cultural exclusions, this might swing it for you,” says Alex. Most marine collagens are halal, but always check that the product has official halal certification.
“Research has found that marine collagen is best for skin hydration14, but both are just as good for joint and muscle recovery,” he shares, adding that a high-quality collagen supplement shouldn’t taste fishy.
You can also opt for vegan collagen. Instead of being sourced from animals, it’s made from genetically modified yeast and bacteria – which doesn’t sound appetising, when you put it like that.
Are collagen gummies as good as powder?
“This depends on your particular focus and the amount of collagen you’re looking for. Gummies generally have less collagen per serving compared to powders. They also tend to be more expensive gram for gram.” But the choice is really down to what you prefer and will fit in with your daily habits, so that you take it consistently.
How long does collagen take to work?
“Based on a small study, to see a difference in your skin elasticity and hydration levels, you’ll want to take collagen supplements of up to 10g a day for at least eight weeks,” says Alex.
“To see the post-exercise recovery benefits, researchers13 found that taking a high intake of 20g of collagen per day for just one week can have an effect. Or, like the study suggests, try 5g per day, and you could feel a difference within eight weeks, too.” For many of us, that means it's worth a try.
Where next?
Want to find out more about adding more collagen to your life? Well, you’re in luck – we've got 8 easy ways to boost your collagen intake right here.
1. Wu M, Crane JS. Biochemistry, Collagen Synthesis [Internet]. Nih.gov. StatPearls Publishing; 2019. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709/
2. Wang B, Yang W, McKittrick J, Meyers M. Keratin: Structure, mechanical properties, occurrence in biological organisms, and efforts at bioinspiration. Progress in Materials Science [Internet]. 2016;76:229–318. Available from: https://escholarship.org/uc/item/5sb7q6jp
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8. Goodman GD, Kaufman J, Day D, Weiss R, Kawata AK, Garcia JK, et al. Impact of Smoking and Alcohol Use on Facial Aging in Women: Results of a Large Multinational, Multiracial, Cross-sectional Survey. The Journal of Clinical and Aesthetic Dermatology [Internet]. 2019 Aug 1;12(8):28–39. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6715121/
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10. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids [Internet]. 2021;53(10):1493–506. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8521576/
11. Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients [Internet]. 2023 Jan 1;15(9):2080. Available from: https://www.mdpi.com/2072-6643/15/9/2080
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14. Geahchan S, Baharlouei P, Rahman A. Marine Collagen: A Promising Biomaterial for Wound Healing, Skin Anti-Aging, and Bone Regeneration. Marine Drugs. 2022 Jan 10;20(1):61.
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