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Collagen: skin savior or overhyped trend? Discover what science says about its impact on your skin, joints and hair – and whether it’s worth the buzz
Summary
1What is collagen?
Collagen isn’t just a fleeting trend. It’s a fundamental component of your body, making up almost one third of the body’s proteins…
2Collagen supplements
As you age, your body’s natural collagen production decreases, leading to signs of ageing like wrinkles, reduced skin elasticity and…
3Different ways to take collagen supplements?
Curious about how to take collagen? You’re spoiled for choice…
Collagen’s become a buzzword in health and wellness circles, frequently featuring in discussions about skincare, joint health and overall wellbeing. Whether you’re browsing beauty products, dietary supplements or wellness blogs, it seems to be everywhere.
But what exactly is collagen? And does it deserve the hype?
To solve the many questions you may have, we reached out to our in-house nutritionist, Alex Thompson, for his takes on the hows, whats and whys of collagen.
What is collagen?
Collagen isn’t just a fleeting trend. It’s a fundamental component of your body, making up almost one third of the body’s proteins.1
It’s a vital part of your skin, bones, muscles and connective tissues, serving as a structural framework that binds everything together. Collagen provides strength and elasticity to your tissues, ensuring they remain resilient and flexible as you age.1
“Essentially, you're going to find it in any part of the human body that needs to be strong, but also has elasticity,” explains Alex.
Types of collagen
Experts have identified 28 types of collagen, but the majority in your body consists of types I, II and III.3,4 These types vary in their composition and location in your body:2,4,5
- type I collagen: this is the most abundant type, making up around 90% of your body’s collagen. Your skin, tendons, bones and other connective tissues contain type I collagen. It’s responsible for your skin’s elasticity and strength
- type II collagen: found primarily in your cartilage, it provides support and flexibility to your joints
- type III collagen: often found alongside type I, it’s present in your skin, muscles, blood vessels and internal organs
Dietary collagen
Your body naturally produces collagen using amino acids such as glycine, proline and hydroxyproline.1,6 Your body can make these amino acids or get them through protein in your diet.7
Eating collagen-rich foods can help boost your body’s natural collagen levels. Foods that naturally contain collagen or help increase collagen production in your body include:1,8-15
- bone broth: made from simmering animal bones, bone broth contains small amounts of collagen, the amino acids necessary to produce collagen and other nutrients
- chicken: eating chicken (especially with the skin) can provide your body with essential collagen proteins
- fish: fish collagen is concentrated in the bones, skin and scales. Consuming fish where you eat most or all of the fish (like sardines), or eating fish with the skin on, should give you a little collagen boost
- organ meats: collagen type I is naturally concentrated in organs such as the liver
- gelatine: gelatine is made from collagen. People often use it in cooking and desserts to create a smooth, jelly-like texture
- berries: like citrus fruits, berries contain vitamin C, but are also rich in other antioxidants that help protect your cells from oxidative stress. These may help to maintain collagen production
- leafy greens: leafy greens are high in vitamin C and antioxidants, supporting collagen maintenance
- egg whites: egg whites are high in proline, an amino acid necessary for collagen production
- citrus fruits: citrus fruits are high in vitamin C, which helps in collagen synthesis
Collagen supplements
As you age, your body’s natural collagen production decreases, leading to signs of ageing like wrinkles, reduced skin elasticity and joint discomfort.16-18
However, emerging evidence indicates that collagen supplements may help counteract this decline by providing the necessary building blocks to support new collagen synthesis, potentially improving skin elasticity, hydration and joint and bone health.19
Collagen supplements can come from various sources. The most common ones include:6,20-23
- bovine collagen: sourced from cows, bovine collagen is rich in types I and III collagen. It’s common in supplements and is known for its benefits for skin, joints and bones
- marine collagen: extracted from fish, marine collagen primarily contains type I collagen. Experts praise its high bioavailability (meaning the body absorbs it easily). Marine collagen supplements may promote skin health and elasticity
- porcine collagen: derived from pigs, porcine collagen contains types I and III collagen. It’s similar in composition to human collagen, and manufacturers use it in various dietary and beauty products
- chicken collagen: often sourced from chicken cartilage or bones, this type of collagen contains primarily type II collagen. Manufacturers use chicken collagen in supplements aimed at joint health, as type II collagen is a major component of cartilage
- plant-based collagen boosters: while actual collagen can only come from animals, plant-based collagen boosters contain ingredients that support the body’s collagen production. These vegan collagen supplements often include vitamin C, silica and amino acids from algae, fruits, vegetables and seeds. They aim to enhance collagen synthesis naturally and provide a collagen alternative for vegetarians and vegans
You might come across the term ‘hydrolysed collagen’ or ‘collagen peptides’ when shopping for supplements. These mean that the collagen has been through a process called hydrolysis to break down the large protein into smaller, more easily absorbed molecules, making it more effective for your body (known as ‘bioavailability’).25
What are the different ways to take collagen supplements?
Curious about how to take collagen? You’re spoiled for choice…
- powders: collagen powder can be mixed into smoothies, coffee, water or recipes. You can choose either flavoured or unflavoured to suit your taste
- tablets and capsules: tablets and capsules are convenient and easy to take, perfect if you’re on the go
- gummies: collagen gummies are a tasty and easy way to consume collagen. They often combine collagen with other beneficial nutrients, such as vitamins and minerals. They’re a great alternative to pills or powders
- liquid collagen: you can consume liquid collagen on its own for a quick collagen boost or add it to a drink. Your body absorbs collagen drinks quickly, making them an efficient option
- collagen creams and oils: you can apply these topical products directly to your skin. They can help improve the skin’s texture, elasticity and hydration by providing a direct source of collagen and other nourishing ingredients. Collagen creams and oils are popular in skincare routines to target fine lines, wrinkles and dry skin
But is any particular form of collagen better than others? “Both tablets and topical creams can be used alongside each other, but oral supplementation is most effective,” says Alex.
When looking for the best collagen supplement, choose high-quality products from reputable brands and free from additives or fillers. Consider factors like the source (for example, bovine or marine), the type of collagen (type I, II or III) and any extra ingredients that may enhance absorption, such as vitamin C.
What are the potential benefits of collagen?
“When you're looking at the benefits of collagen it's all about providing the body with the two key amino acids, glycine and proline, as you don't really get great levels of those within a lot of other protein types,” says Alex.
In terms of who would benefit from taking collagen, Alex says there’s no single answer. “It’s very varied because of the very broad acting effects it has,” he explains.
Here are some of those possible positive effects:17,25-30
- skin health: collagen supplements may help maintain the skin’s elasticity and hydration, reducing the appearance of fine lines and wrinkles
- joint support: collagen provides structure to your cartilage, the tissue that protects your joints. Supplementing with collagen may help alleviate joint pain associated with osteoarthritis and improve overall joint health
- bone strength: collagen provides structure to bones, helping to maintain their density and strength. Higher bone density can reduce the risk of fractures and osteoporosis as you age
- muscle mass: collagen contains essential amino acids that support muscle repair and growth. Muscle mass naturally decreases with age as a result of a condition known as sarcopenia.
- hair and nails: collagen may improve the strength and growth of your hair and nails, reducing brittleness and breakage
While these potential benefits are promising, much of the current collagen research involves laboratory or animal studies or small groups of people. More high-quality studies in larger groups of people are necessary before researchers can say for sure that collagen supplements provide any specific health benefits.
Is collagen good for you?
Collagen is generally considered safe for most people.31 It’s a naturally occurring protein in your body and supplementing it may support various aspects of your health.
However, there are a few considerations to keep in mind:
- allergies: if you have allergies to specific animal products, choose your collagen sources carefully. For example, individuals with seafood or shellfish allergies should avoid marine collagen.4 Always check the source of the collagen supplement to ensure it’s safe for you
- collagen dosage: while there’s no official recommended dosage for collagen, studies suggest that doses ranging from 2.5–25g per day can be beneficial, depending on your specific health goals32
- side effects: taking too much collagen may lead to digestive issues, such as bloating, nausea or stomach ache, or an unpleasant taste in the mouth.33 To avoid these issues, stick to the recommended dosages on the supplement label and consult a healthcare professional if you experience discomfort
Always consult a healthcare professional before starting any new supplement, especially if you have existing health conditions or are taking other medications.
The final say
Collagen is a protein that supports many aspects of our health, from skin elasticity to joint health. While your body naturally produces collagen, it decreases with age, making supplementation an appealing option.
Collagen supplements are generally safe and may offer various benefits, especially when made from high-quality ingredients. Whether you’re looking to improve your skin’s appearance, support joint health or enhance overall wellbeing, collagen could be a valuable addition to your diet.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Please note scientific evidence for this topic is very limited and although there are emerging studies, more clinical research needs to be conducted. Please speak to your GP before taking any new products.
- Wu M, et al. Biochemistry, collagen synthesis. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709
- Naomi R, et al. Current insights into collagen type I. Polymers. 2021;13(16):2642. https://doi.org/10.3390/polym13162642
- Ricard-Blum S. The collagen family. Cold Spring Harb Perspect Biol. 2011;3(1):a004978. https://doi.org/10.1101/cshperspect.a004978
- Wang H. A review of the effects of collagen treatment in clinical studies. Polymers (Basel). 2021;13(22):3868. https://doi.org/10.3390/polym13223868
- Wu Z, et al. Collagen type II: From biosynthesis to advanced biomaterials for cartilage engineering. Biomater Biosyst. 2021;4:100030. https://doi.org/10.1016/j.bbiosy.2021.100030
- Li P, et al. Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth. Amino Acids. 2017;50(1):29–38. https://doi.org/10.1007/s00726-017-2490-6
- Shen F, et al. Biochemistry, amino acid synthesis and degradation. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559250
- Liu D, et al. Collagen and gelatin. Annu Rev Food Sci Technol. 2015;6:527–57. https://doi.org/10.1146/annurev-food-031414-111800
- Alcock RD, et al. Bone broth unlikely to provide reliable concentrations of collagen precursors compared with supplemental sources of collagen used in collagen research. Int J Sport Nutr Exerc Metab. 2019;29(3):265–72. https://doi.org/10.1123/ijsnem.2018-0139
- Deng G, et al. Authentication of chicken-derived components in collagen-containing foods using natural macromolecular marker fragments by LC-MS method. Polym Test. 2023;120:107950. https://doi.org/10.1016/j.polymertesting.2023.107950
- Geahchan S, et al. Marine collagen: A promising biomaterial for wound healing, skin anti-aging, and bone regeneration. Mar Drugs. 2022;20(1):61. https://doi.org/10.3390/md20010061
- Jafari H, et al. Fish collagen: Extraction, characterization, and applications for biomaterials engineering. Polymers. 2020;12(10):2230. https://doi.org/10.3390/polym12102230
- Attia YA, et al. Protein and amino acid content in four brands of commercial table eggs in retail markets in relation to human requirements. Animals (Basel). 2020;10(3):406. https://doi.org/10.3390/ani10030406
- Office of Dietary Supplements. Vitamin C: Fact sheet for health professionals [Internet]. [cited 2024 Jul 21]. Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional
- Abdullah M, et al. Vitamin C (ascorbic acid). Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499877
- Varani J, et al. Decreased collagen production in chronologically aged skin. Am J Pathol. 2006;168(6):1861–8. https://doi.org/10.2353/ajpath.2006.051302
- Pu S-Y, et al. Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis. Nutrients. 2023;15(9):2080. https://doi.org/10.3390/nu15092080
- Khatri M, et al. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: A systematic review. Amino Acids. 2021;53(10):1493–506. https://doi.org/10.1007/s00726-021-03072-x
- Dierckx S, et al. Collagen peptides affect collagen synthesis and the expression of collagen, elastin, and versican genes in cultured human dermal fibroblasts. Front Med (Lusanne). 2024;11:1397517. https://doi.org/10.3389/fmed.2024.1397517
- Coppola D, et al. Marine collagen from alternative and sustainable sources: Extraction, processing and applications. Mar Drugs. 2020;18(4):214. https://doi.org/10.3390/md18040214
- Lin YK, et al. Oral supplementation of vegan collagen biomimetic has beneficial effects on human skin physiology: A double-blind, placebo-controlled study. J Funct Foods. 2024;112:105955. https://doi.org/10.1016/j.jff.2023.105955
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- Zdzieblik D, et al. Specific bioactive collagen peptides in osteopenia and osteoporosis: Long-term observation in postmenopausal women. J Bone Metab. 2021;28(3):207–13. https://doi.org/10.11005/jbm.2021.28.3.207
- Hasegawa T, et al. Ultrastructural and biochemical aspects of matrix vesicle-mediated mineralization. Jpn Dent Sci Rev. 2017;53(2):34–45. https://doi.org/10.1016/j.jdsr.2016.09.002
- Zdzieblik D, et al. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomised controlled trial. Br J Nutr. 2015;114(8):1237–45. https://doi.org/10.1017/S0007114515002810
- Hexsel D, et al. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017;16(4):520–6. https://doi.org/10.1111/jocd.12393
- Milani M, et al. Efficacy and tolerability of an oral supplement containing amino acids, iron, selenium, and marine hydrolyzed collagen in subjects with hair loss (androgenetic alopecia, AGA or FAGA or telogen effluvium). A prospective, randomized, 3‐month, controlled, assessor‐blinded study. Skin Res Technol. 2023;29(6):e13381. https://doi.org/10.1111/srt.13381
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