Collagen
Collagen is the most abundant protein in the body, forming the structure of skin, hair, nails, joints and connective tissues. As we age, natural collagen production naturally slows, which is why supplements have become so popular.
Collagen powders and capsules provide amino acids that the body can use for repair and maintenance, but they do not replace the complex collagen-building processes that rely on diet, sleep and overall wellbeing. For some people, supplementation can offer gentle support — especially when paired with a nutrient-rich, varied diet.
What It Is
Collagen is a structural protein that forms:
skin
hair
nails
ligaments
tendons
cartilage
bones
connective tissues throughout the body
Supplemental collagen usually comes in the form of hydrolysed collagen peptides, which break the protein into smaller pieces that are easier to absorb.
The body does not simply “insert” collagen into tissues — it uses the amino acids to support its own repair processes.
What It’s Used For
Collagen supplements are commonly used to support:
skin elasticity and hydration
hair and nail strength
joint comfort
connective tissue repair
exercise recovery
general wellbeing during ageing
People often take collagen as part of a broader routine for skin and joint support.
What the Evidence Says
Research into collagen supplementation is growing, and some studies suggest:
improvements in skin hydration and elasticity
reduced joint discomfort in active individuals
support for hair and nail strength
potential benefits for tendon and ligament recovery
improved collagen density in the skin over time
However:
effects vary greatly between individuals
results take time and depend on dose and product quality
collagen does not target specific areas of the body
lifestyle factors often make a bigger difference
Evidence is promising but not definitive, and collagen works best as part of a wider nutrition and lifestyle approach.
When It Can Be Helpful
Collagen may be worth considering if you:
want to support skin hydration or elasticity
experience joint stiffness or high training loads
notice slow recovery after activity
have brittle nails or weaker hair
don’t regularly consume collagen-rich foods (e.g., bone broth, skin-on fish)
are navigating perimenopause or hormonal changes
want long-term, gentle support for connective tissue health
It may also be helpful during times of increased stress or under-nourishment, where repair pathways benefit from extra amino acids.
When Caution Is Needed
Collagen supplements are generally well tolerated, but caution is needed if:
you have allergies to the collagen source (e.g., fish, egg or bovine products)
you take multiple protein powders or amino acid supplements
you assume collagen alone will address joint or skin concerns
you have digestive sensitivities (some powders can cause bloating)
Quality varies widely between brands, so sourcing matters.
Why It’s Not Always the First Step
Collagen supplements can provide helpful building blocks, but they work best when foundational factors are supported.
Before relying on collagen, it’s worth exploring:
adequate protein intake
hydration
good sleep and recovery
omega-3 intake for skin and joint support
vitamin C intake (essential for collagen formation)
stress management
reducing ultra-processed foods
These influence collagen production far more deeply than supplements alone.
Nutrition Support
You can naturally support collagen production through:
Vitamin C–rich foods: citrus, berries, peppers, kiwi
Protein sources: poultry, fish, beans, eggs, lentils
Collagen-containing foods: bone broth, skin-on fish
Copper-rich foods: nuts, seeds, dark chocolate
Silica-rich foods: oats, bananas, leafy greens
Lifestyle factors that support collagen include:
adequate sleep
sun protection
hydration
minimising smoking or alcohol
stress reduction
Collagen supplements can complement these foundations when desired.
If You’re Unsure Whether Collagen Is Right for You
If you’re considering collagen but unsure whether it would be helpful for your goals, we can explore your overall nutrition, skin and joint wellbeing, and daily habits to find an approach that feels supportive and aligned with your needs.
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