Collagen
Collagen supplementation has exploded as a beauty and wellness trend. Powders, drinks, gummies, capsules and protein blends promise everything from glowing skin to improved digestion, reduced bloating, stronger hair, better joints and even weight loss.
It’s no surprise so many people are trying it, especially when skin, energy, gut symptoms or hormonal changes feel overwhelming. The idea of one daily scoop that “rebuilds” the inside and outside of your body sounds incredibly appealing.
But collagen is more complex than the marketing suggests. Some genuine clinical benefits exist, but they are modest, often funding-dependent, and inconsistent across high-quality trials.
Here’s a realistic look at what collagen can (and can’t) do, why results vary widely, and what to consider before relying on it.
What are the claims around collagen?
Collagen supplements are often marketed as a solution for:
smoother, clearer or glowing skin
reduced fine lines and improved skin elasticity
stronger hair and nails
reduced bloating or better digestion
faster recovery
joint comfort
weight loss
better gut lining
reduced cravings
hormonal balance
Where have these claims come from?
Collagen has been marketed aggressively in the anti-aging and beauty space, capitalizing on the intuitive appeal of 'eating collagen to rebuild collagen.' Collagen supplements do contain amino acids - but how your body uses them depends on many internal factors.
Companies position collagen as a targeted intervention for skin, hair, nails, and joints - leveraging the fact that collagen is abundant in all these tissues. And the supplement industry has invested heavily in collagen marketing, with celebrity endorsements and influencer testimonials amplifying reach.
What's the evidence behind collagen supplementation?
An important misconception is that collagen goes directly to your skin or joints. The reality is that hydrolysed collagen peptides break down into amino acids, particularly glycine, proline and hydroxyproline. These amino acids are found in other protein sources so they aren't necessarily needed through collagen supplementation. These amino acids are absorbed and then your body decides where to use them. There is no guarantee they'll end up being rebuilt into collagen. Particularly if there are imbalances in hormones, digestion or energy or if there is general repair work needed. The amino acids will be prioritised for these imporant bodily processes instead of heading to the skin or joints.
Looking specifically at research on skin and joints we can see that:
Skin hydration and elasticity - studies have shown that oral collagen peptides can improve skin hydration, elasticity and collagen density after 8-12 weeks of consistent use. However, a recent review of 23 trials found that those studies funded by pharmaceutical companies showed significant benefits, whilst those without pharmaceutical funding showed no substantial improvements in skin hydration, elasticity or wrinkles. This funding bias is crucial. It suggests that the genuine benefit is smaller than industry-funded trials indicate.
Joint health - in animal studies collagen supplementation has been shown to reduce joint inflammation and support cartilage repair. But the evidence is less robust in humans.
When should I consider collagen?
If you have joint pain and you've put in the foundational nutritional work - optimal protein intake, micronutrient sufficiency and regular movement - then collagen supplements may provide an optional modest layer of additional support. This is particularly relevant for those wtih osteoarthritis or repetitive strain.
For those interested in collagen for skin, the same applies. The foundations need to be in place first before collagen is considered. It's important to manage expectations that any improvements to skin hydration and elasticity are likely to be modest and not transformational. And high-quality, third-party tested products are essential.
When should I not use collagen?
Collagen may not be the best fit for you have histamine sensitivity because some collagen products contain histamine. They can also cause bloating or digestive discomfort in overly sensitive clients. And for those with fish or shellfish allergies marine collagen sources should be avoided.
What to focus on instead
Collagen is usually reached for because of it's promises to help with skin breakouts, joint pain, perimenopause changes or hormonal fluctuations. But these symptoms often stem from deeper factors such as nutrient insufficiencies, sleep issues, stress, poor digestion, inflammation or blood sugar dysregulation. So in many cases more benefit can be gained from:
eating regular, balanced meals
including enough protein
adding colour and fibre to meals
improving hydration
managing stress load
supporting sleep
looking at underlying hormonal patterns
adding nutrients that support collagen production naturally (such as protein in general, vitamin C and zinc)
The collagen trend represents the supplement industry's attempt to create a targeted supplement for a problem that is better addressed through food-based protein.
Want support for your skin?
If you'd like to discuss what's really driving your skin, digestion, energy or hormonal symptoms I’d be happy to explore this with you in a personalised, supportive way. Book in for a free call with me.
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