I’ve been asked by three different clients this month about collagen supplements, so it seemed like a good time to write a blog on this topic!
Collagen supplements have exploded in popularity, with claims that they can improve skin health, reduce wrinkles, strengthen joints, and even promote muscle growth. But do they really work? Or are they just another overhyped health product?
Ultimately, collagen supplements might be appropriate for some, for example people with restricted diets, ageing or joint issues. But maintaining a vitamin C and protein-rich diet, along with a healthy lifestyle, is typically enough to support healthy collagen levels naturally in most people.
However, there is more to it than that. So let’s dig into the details, and find out more about the what and the why…
What is Collagen?
Collagen is the most abundant protein in the human body, found in skin, bones, muscles, tendons, and ligaments. It provides structure and strength to various tissues. However, as we age, collagen production naturally declines, leading to signs of ageing such as wrinkles, reduced skin elasticity, and joint stiffness.
Collagen is made up of amino acids, particularly glycine, proline, and hydroxyproline, which are essential for maintaining skin, joints, and overall connective tissue health.
Types of Collagen Supplements
Collagen supplements vary in their intended use, absorption rate, format, and source. Some are unflavoured, while others come with added flavours, and solubility differs between types.
Hydrolysed Collagen (Collagen Peptides)
This is the most common type of collagen supplement. It has been broken down into smaller peptides for easier absorption. It is typically sold as a powder that dissolves in water, tea, coffee, or smoothies. In the UK, it is available from brands such as Vital Proteins, MyProtein, and Dose & Co.
Gelatin
Gelatin is a partially hydrolysed form of collagen that thickens and gels when cooled. It is used in cooking, particularly for making jellies, gummy sweets, and thickened soups or sauces. Brands such as Great Lakes Gelatin and Dr Oetker produce gelatin products.
Undenatured Collagen
This is a less processed form of collagen, primarily used in joint health supplements. It is commonly found in capsule or tablet form rather than powders. Examples include UC-II collagen supplements and Healthspan Elite Collagen Joint Support.
Marine Collagen
Marine collagen is derived from fish and is often marketed as more easily absorbed than bovine collagen. It is typically associated with skin, hair, and nail health. Products available in the UK include Absolute Collagen, Revive Collagen, and Edible Health Marine Collagen.
Bovine Collagen
Bovine collagen is sourced from cow hides or bones and usually contains types I and III collagen, which are linked to skin, hair, nail, and joint health. It is widely available in powder form from brands such as Hunter & Gather, Planet Paleo, and Ancient + Brave.
Potential Benefits of Collagen Supplements
Proponents of collagen supplementation claim various benefits, including:
1. Skin Health
Collagen supplements may improve skin elasticity, hydration, and texture. Some studies suggest that daily collagen intake can reduce wrinkles and improve skin plumpness over time.
2. Joint Health
Collagen is a key component of cartilage, which cushions joints. Research indicates that collagen supplementation may reduce joint pain in athletes and people with osteoarthritis.
3. Bone Strength
Since collagen is a major component of bones, supplementation might improve bone density and reduce the risk of fractures, particularly in postmenopausal women.
4. Muscle Growth
Collagen contains amino acids necessary for muscle repair and growth. Some research suggests it can help increase muscle mass when combined with resistance training.
5. Hair and Nail Strength
Some anecdotal evidence suggests collagen may lead to stronger nails and healthier hair.
Why Collagen Supplements Might Not Work
While there are promising studies, collagen supplements may not work as well as advertised for several reasons:
1. Collagen is Broken Down During Digestion
Once consumed, collagen is broken down into amino acids, which the body can use for various functions. There’s no guarantee these amino acids will specifically go towards rebuilding skin, joints, or other connective tissues.
2. No Universal Dosage Guidelines
Most studies use varying dosages, making it difficult to establish a standard recommendation for effectiveness.
3. A Balanced Diet Is Likely Enough For Most People
Collagen can be naturally supported by consuming a diet rich in protein, vitamin C (which aids collagen production), and other essential nutrients – giving you all of the benefits listed above. More on this below.
4. Limited Regulation
Collagen supplements are not tightly regulated, meaning quality and effectiveness can vary significantly between brands.
5. Potential Bias in Research
Many studies on collagen supplementation are industry-funded, raising concerns about bias in reporting positive outcomes. Although just because a study is industry-funded, it doesn’t mean it can’t be trusted all of the time.
Are Collagen Supplements Safe?
For most people, collagen supplements are considered safe. However, there are some considerations:
- Allergic Reactions – Individuals allergic to fish, shellfish, or bovine products should avoid corresponding collagen sources.
- Digestive Issues – Some people experience bloating, heartburn, or nausea.
- Potential Contaminants – Poor-quality supplements may contain heavy metals or other contaminants, so choosing third-party-tested products is important.
What About Food? How to Get Enough Collagen From Your Diet
Many studies suggest you do not need supplements to get enough collagen.
Collagen is a structural protein, which means consuming protein-rich foods provides the body with the necessary amino acids to create and maintain collagen. Animal-based proteins, in particular, are naturally high in collagen or contain the amino acids required for its production.
Some of the best food sources include:
- Chicken Skin & Cartilage – Often overlooked, chicken skin is rich in collagen, making it one of the best dietary sources. Slow-cooking chicken with bones (e.g., in stews or soups) releases collagen from the connective tissue, which can benefit joint and skin health.
- Bone Broth – Made by simmering animal bones and connective tissues for several hours, bone broth is packed with collagen and other beneficial compounds like gelatin and glycosaminoglycans. Drinking bone broth regularly provides a natural source of collagen peptides.
- Fish (Skin & Scales) – Marine collagen, which is widely used in supplements, comes from fish skin and scales. If you eat fish, consuming it with the skin can provide natural collagen, along with omega-3 fatty acids that support skin and joint health.
- Egg Whites – While eggs don’t contain collagen in the same way that bones and cartilage do, egg whites are rich in proline, one of the key amino acids needed for collagen production.
For those who follow a plant-based or vegetarian diet, collagen itself is not found in plant foods, but certain plant-based proteins contain the amino acids necessary for collagen production:
- Soy-based foods like tofu and tempeh
- Legumes, such as lentils and chickpeas (which provide glycine and proline)
- Seeds, particularly pumpkin, sunflower, and hemp seeds, which offer essential amino acids
While protein provides the raw materials for collagen, your body cannot synthesise collagen effectively without vitamin C. This vitamin plays a key role in stabilising and linking collagen molecules together, ensuring they form a strong, structured framework. Without adequate vitamin C, collagen production slows down, which is why severe vitamin C deficiency (scurvy) leads to symptoms like weakened skin, bleeding gums, and joint pain.
To naturally boost collagen production, include vitamin C-rich foods in your daily diet, such as:
- Citrus fruits – Oranges, lemons, grapefruits
- Berries – Strawberries, raspberries (if tolerated)
- Kiwi – One of the highest sources of vitamin C
- Bell peppers – Especially red and yellow peppers, which contain more vitamin C than oranges
- Tomatoes – A great source of vitamin C and lycopene, which supports skin health
- Leafy greens – Spinach, kale, and Swiss chard provide vitamin C and other antioxidants that protect collagen from damage
Combining vitamin C-rich foods with collagen-containing meals enhances collagen absorption. For example, adding lemon juice to a chicken or fish dish can help optimise collagen production.
Aside from protein and vitamin C, several other nutrients play a role in the production and maintenance of collagen:
- Copper – Found in nuts, seeds, shellfish, and whole grains, copper is required for activating an enzyme that helps stabilise collagen fibres.
- Zinc – Essential for collagen synthesis and repair, zinc is found in meat, seafood, pumpkin seeds, and legumes.
- Sulphur-containing foods – Onions, garlic, and cruciferous vegetables (like broccoli and cabbage) help synthesise collagen by providing sulphur, which supports connective tissue integrity.
- Glycine-rich foods – Glycine is found in high amounts in gelatin, pork skin, and poultry, as well as in plant-based sources like spinach and kale.
If you’re looking for the most natural way to boost collagen, focus on eating:
- Bone broth, chicken skin, and fish skin for direct collagen sources
- Egg whites, seeds, and soy for collagen-building amino acids
- Vitamin C-rich fruits and vegetables to aid collagen synthesis
- Zinc, copper, and sulphur-containing foods for overall tissue repair
What About Lifestyle Factors?
While a collagen-friendly diet can help boost natural production, certain lifestyle factors and food choices can accelerate collagen breakdown:
- Excess sugar and processed foods – High sugar intake leads to glycation, a process where sugar molecules bind to collagen, making it stiff and weak. This accelerates skin ageing and wrinkles.
- Excessive alcohol consumption – Alcohol depletes vitamin C levels and dehydrates the skin, impairing collagen production.
- Smoking – Cigarette chemicals reduce oxygen flow to the skin and degrade collagen, leading to premature ageing.
- Chronic stress and poor sleep – High cortisol levels (the stress hormone) can slow collagen production, while quality sleep is essential for tissue repair and regeneration.
What Do Studies Say When It Comes to Supplements Vs. Real Foods?
I originally planned to include a list of studies – some that supported collagen supplementation, some that suggested it wasn’t necessary, and others that showed you could get everything you need from your diet. In total, I looked at around 15 studies. I’m exciting like that!
But here’s the bottom line: you can find research that backs both sides of the argument. Some studies suggest collagen supplements can improve skin, joint, and bone health, while others argue that a balanced diet provides all the necessary nutrients for collagen production, making supplementation unnecessary.
So, Should You Take Collagen Supplements, or Just Get It from Your Diet?
A well-balanced diet rich in collagen-containing foods, amino acids, and vitamin C can naturally support collagen production. Most people consuming a high-protein diet with a variety of whole foods are unlikely to need supplements. However, for individuals with poor digestion, restricted diets, or high collagen needs due to ageing or joint issues, supplements might be an option to consider, but seek medical advice as required.
Disclaimer: This article is for informational purposes only and does not constitute medical advice.
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