Do collagen supplements really work?

Collagen has gained a lot of attention in the wellness community, touted as a game-changer for skin, joints, and overall vitality. From skincare advocates looking to maintain a youthful glow to fitness enthusiasts aiming for faster recovery, collagen supplements have surged in popularity. But do collagen supplements really work, or are they just another wellness fad?

This blog dives into what collagen is, the benefits it’s said to offer, and the science behind its effectiveness. We’ll also explore potential side effects, usage tips, and whether collagen supplements are truly worth incorporating into your routine.

What is collagen and why is it important?

Collagen is the most abundant protein in the human body, acting as the scaffolding that supports skin, bones, joints, and connective tissues. Think of it as the glue that holds everything together. Collagen is instrumental in maintaining the elasticity, hydration, and strength of your skin, while also ensuring your joints and muscles stay healthy and functional.

However, as we age, collagen production naturally declines. Factors like sun exposure, poor diet, and smoking can also fast-track this process, leading to wrinkles, sagging skin, joint discomfort, and brittle hair and nails. This is where collagen supplements come into the picture, promising to replenish lost collagen and restore vitality.

What are collagen supplements? 

Collagen supplements come in various forms, including powders, capsules, and ready-made drinks. They are typically hydrolysed collagen, or peptides, which means the protein has been broken down into smaller, more easily absorbed amino acids.

The main sources of collagen supplements are:

• Bovine collagen (from cows): Often used to support skin and joint health.

• Marine collagen (from fish): Known for its high bioavailability, making it easier for the body to absorb. It’s particularly popular in skincare circles.

• Porcine collagen (from pigs): Similar to bovine collagen but less common.

• Plant-based collagen builders (not true collagen): These don’t contain collagen but provide nutrients that help stimulate natural collagen production, such as vitamin C and silica.

Benefits of collagen supplements 

Collagen has a long list of purported benefits, many of which have been backed by research. Here are some key ways collagen is believed to enhance health and well-being:

1. Improves skin elasticity 

One of collagen’s major selling points is its reputation as a skincare hero. Studies, such as a 2014 paper published in Skin Pharmacology and Physiology, show that collagen supplements can improve skin elasticity, hydration, and smoothness over time. Many users report reduced wrinkle depth and a more youthful complexion after consistent use.

2. Supports joint health 

Collagen can also be a game-changer for those struggling with joint pain or stiffness. Research has found that consuming collagen may help reduce symptoms of osteoarthritis by improving joint cushioning and supporting cartilage repair. A 2006 study published in Current Medical Research and Opinion noted significant improvement in joint discomfort among athletes who took collagen supplements.

3. Boosts muscle mass 

Collagen isn’t just for skin and joints. It can also support muscle repair and growth. A study in The British Journal of Nutrition showed that combining collagen supplements with resistance training helped improve muscle strength and composition in older adults.

4. Strengthens hair and nails 

Collagen is often celebrated for its ability to strengthen brittle nails and promote healthier, thicker hair. While data is less conclusive in this area, anecdotal evidence and limited studies suggest noticeable improvements after several weeks of use.

5. Enhances gut health 

Collagen plays a critical role in maintaining the integrity of the gut lining. Some preliminary research suggests it may help with leaky gut syndrome and other digestive issues, although more studies are needed to confirm these effects.

What does the science say? 

While collagen supplements have plenty of enthusiastic users, it’s important to evaluate the scientific evidence. Overall, studies indicate positive outcomes in areas like skin health, joint support, and muscle repair, but results can vary based on factors like dosage, type of collagen, and individual response.

For example, in a study published in Nutrients, participants taking collagen supplements saw improvements in skin elasticity and hydration after 12 weeks, compared to a placebo group. Another study in 2018 found that collagen peptides improved joint function and reduced inflammation in participants diagnosed with knee osteoarthritis.

That said, some researchers argue that collagen breakdown starts in the stomach, and essential amino acids are simply redirected to wherever the body needs them most. This raises questions about how much of the supplement directly impacts collagen levels in specific areas like skin or joints.

Potential side effects 

Collagen supplements are generally considered safe and well-tolerated. However, some people might experience mild side effects, such as:

• Digestive discomfort, such as bloating or nausea

• Allergic reactions, particularly for those with sensitivities to marine or bovine sources

• Unpleasant aftertaste, though many modern formulations address this

Always check labels for allergens like fish or shellfish and consult a healthcare professional before starting any new supplement, especially if you’re pregnant, breastfeeding, or on medication.

Dosage and usage 

To reap the potential benefits of collagen supplements, consistency is key. Experts recommend taking 2.5 to 10 grams of collagen peptides daily, depending on your goals (e.g., skin health, joint support).

Tips for choosing the right product:

• Look for hydrolysed collagen (collagen peptides) for optimal absorption.

• Opt for products that come with clear labelling and third-party testing.

• Check for added nutrients like vitamin C, which boosts collagen synthesis.

• Think about your lifestyle and preferences. Powders are versatile for mixing into coffee or smoothies, while capsules are convenient for on-the-go use.

Should you try collagen supplements? 

Collagen supplements appear to offer tangible benefits for skin, joints, and overall wellness. Backed by growing scientific evidence and countless testimonials, they are worth considering if you’re looking to tackle specific health concerns or maintain your youthful vitality.

However, supplements aren’t a magic bullet. They work best when combined with a balanced diet rich in collagen-boosting foods (think leafy greens, citrus fruits, and bone broth) and a healthy lifestyle.

If you’re ready to give collagen a try, start small, track your progress, and always prioritise high-quality, trusted products. Check out our range of ethically sourced collagen supplements.

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