Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
Collagen supplements have become increasingly popular in recent years and are heavily promoted across the wellness industry. This protein, which is important for the structure of skin, joints and connective tissues, is frequently presented as a solution for everything from wrinkles to poor sleep.
The production of collagen, the most abundant protein in the body, naturally declines with age. To compensate for this, collagen supplementation has become a booming business and is also often promoted for improving skin elasticity, supporting joints and healthy ageing.
However, collagen is not always well understood. While some research suggests supplementing with this molecule has health benefits, evidence remains limited. As a result, it is important to understand why you may want to try a collagen supplement and who is most likely to benefit from taking one (1).
What Is Collagen?
Collagen is the most abundant protein in your body. It accounts for about 30% of your body’s total protein and is the main structural component of skin, muscles, bones, tendons and ligaments.
The main role of collagen is to provide structure, strength and support throughout the body. Its functions include:
- Helping fibroblasts form in your dermis (middle skin layer), which supports the growth of new cells
- Assisting in the replacement of dead skin cells
- Providing a protective covering for organs
- Giving structure, strength and elasticity to skin
- Helping blood clot properly
28 different types of fibre have been identified. They differ in how the molecules are assembled, the components added to them and where the collagen is used in the body. Here are the 3 main types:
- Type I: this type makes up 90% of your body’s collagen. It is densely packed and used to provide structure to skin, bones, tendons and ligaments
- Type II: this type is found in elastic cartilage, which provides joint support
- Type III: this type is found in muscles, arteries and organs
What are Collagen Supplements?
Despite its abundance in our bodies, collagen has become a popular supplement to support hair, skin and nails.
Collagen first became widely used as an ingredient in skin creams and serums. However, many dermatologists questioned the effectiveness of topical collagen as the molecules are too large to permeate deeply into the skin. Collagen is naturally found in the deeper layers of the skin rather than on the surface.
As a result, oral collagen supplements in the form of pills, powders and certain foods have become increasingly popular. These are thought to be easier for the body to absorb.
They may be sold as collagen peptides or hydrolysed collagen, which are broken down forms of collagen that are more easily absorbed. They contain amino acids and some may also include additional nutrients related to healthy skin and hair like vitamin C, biotin and zinc.
Potential Benefits of Collagen Supplements
Skin Health
One of the main reasons for taking collagen is its role in maintaining the skin’s integrity, elasticity and hydration, which may help slow down the natural ageing process.
One study involving 72 women aged 35 years and older found significant improvements in skin hydration, elasticity, roughness and density after taking collagen peptides combined with vitamin C and zinc for 12 weeks, compared to a placebo group. However, results may vary between individuals and effects are not guaranteed (4).
Joint and Bone Support
Collagen is naturally found in bones as well as cartilage and the tissues surrounding joints, meaning that supplements may help with joint pain and age-related conditions such as osteoarthritis.
As we age, we gradually begin to lose bone density which can see an increased risk of conditions such as osteopenia and osteoporosis (4). Some studies suggest that collagen supplements may help preserve bone mass and offer osteoprotective properties (5).
Muscle Recovery and Healthy Ageing
After intense workouts, muscles and connective tissues undergo stress that requires repair and adaptation. Research on collagen peptide supplementation suggests it may help reduce exercise-related soreness and support recovery, particularly in connective tissues such as tendons, ligaments, and cartilage. Collagen peptides can stimulate fibroblast activity, promoting the production of extracellular matrix components that are essential for tissue repair and structural resilience.
While collagen is not a primary driver of muscle protein synthesis, its role in supporting connective tissue health may contribute to improved recovery and injury resilience (6).
Do You Actually Need Collagen Supplements?
Most healthy people don’t necessarily need to take a collagen supplement. Although the body is capable of producing collagen naturally, its production declines with age. In addition, while eating a nutrient rich diet is a great way to help the body to continue to produce collagen and slow the rate of collagen loss, some people may choose to take a supplement for additional support. Collagen supplementation has been associated with benefits related to promote skin heath, joint and bone support and muscle recovery (7).
Several factors can influence how long it takes for collagen to start working in your body. Consistency is important, as it should be taken regularly and as directed to allow the body to absorb and utilise the peptides effectively. Following the recommended dosage also helps ensure adequate intake to support the body’s natural processes. Finally, lifestyle factors such as diet, exercise, sleep and stress management can all influence overall results (8).
However, it is important to understand that collagen supplementation does not replace balanced nutrition, sleep, exercise or sun protection.
Conclusion
Collagen has become increasingly popular in the wellness industry due to its potential benefits for skin health, joint and bone health, and muscle recovery.
As collagen production declines with age, some individuals may choose to use collagen supplements to help these processes. However, it is important to remember that collagen supplements don’t replace a healthy, balanced diet or overall healthy lifestyle habits. While collagen supplements may support skin and joint health for some individuals , they are not a magic solution.
FAQ’s (Frequently Asked Questions)
What are collagen supplements?
Collagen supplements are products that contain collagen peptides or hydrolysed collagen, which are broken-down forms of collagen designed to be more easily absorbed by the body.
What are the potential benefits of collagen supplements?
Research suggests collagen supplementation may support skin hydration and elasticity, joint comfort, bone health, and connective tissue recovery. However, results can vary between individuals.
Can collagen supplements help with muscle recovery?
Collagen may help support connective tissues such as tendons and ligaments, which can contribute to overall recovery and injury resilience after exercise. However, it is not a primary source of protein for muscle growth.
References
- https://www.bbc.co.uk/future/article/20250214-do-collagen-supplements-work
- https://my.clevelandclinic.org/health/articles/23089-collagen
- https://nutritionsource.hsph.harvard.edu/collagen/
- https://www.bbcgoodfood.com/health/wellness/collagen
- https://pubmed.ncbi.nlm.nih.gov/34520654/
- https://www.kudunutrition.com/blogs/blog/how-collagen-aids-recovery?srsltid=AfmBOoqpddn2eFL9WT-w35Xd0oE6DHyof5F5NHhQA4fZzPm-gk_NplR3
- https://rawbeautylab.com/blogs/collagen-supplement-how-tos/7-signs-you-might-need-a-collagen-supplement?srsltid=AfmBOooxIZUPLcOHifVNQ7gyLugHcpIv57SfYBP2Z02CUl34fuse5MNc
- https://ancientandbrave.earth/blogs/news/how-long-does-it-take-for-collagen-to-start-working?srsltid=AfmBOoqOvdnXzL2PWF91kUCt5qRuF5n0cCJpvyrVS41b-cp4UPLfqfAq
