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True or false? With a little help from two nutritionists, we’ll debunk six common myths about collagen for your skin, hair and joints
Summary
1“There’s only one type of collagen”
Actually, there are many different types of collagen in your body – 28 to be exact.
2“The type of collagen I take doesn’t matter”
Our skin is made up of around 90% type I collagen, which is most abundant in marine collagen (from fish).
3“I’m too young to worry about my skin”
It’s believed we lose 1% of our collagen every year after turning 20 – so it may be worth a try in your twenties.
Thinking about taking collagen to support your summer glow? Or want to care for your joints as running season returns? Some people swear by collagen drinks, collagen tablets and collagen gummies, while others are yet to take the plunge. Superfan or sceptic, the best results come from being fully informed. That's why we’ve asked two expert nutritionists, Alex Thompson and Alex Glover, to help us sort the collagen facts from the fiction...
Myth 1: “There’s only one type of collagen”
"Not true," says Alex Thompson. Actually, there are many different types of collagen in your body, so let’s look at three of them:
- type I collagen is the most common type of collagen in your body and the one you might be thinking of when it comes to your skin, hair and nails. It helps to keep skin elastic and healthy and is present in your tendons, organs and bones1,2
- type II collagen is associated with your joint health. It’s the main component of cartilage and is also vital in your connective tissue, spinal discs and eyes3
- type III collagen is found in the intestines, bowel, uterus and bone marrow. It’s important for the early stages of wound healing before it’s replaced by type I4,5
Each type has different properties, meaning the type of collagen you choose to take may also impact your body differently. There are over 28 types of collagen, but the most common are type I, II, III, IV and V.
Myth 2: “The type of collagen I take doesn’t matter”
Some people decide to take a specific type of collagen depending on their goals. For example, our skin is made up of around 90% type I collagen, which is most abundant in marine collagen (from fish).6 So, if you wanted to support your skin by taking collagen, then choosing marine collagen would potentially be your best fit. However, not all types of collagen have been researched to the same extent. Larger and more robust clinical evidence is still needed to understand how effectively collagen is absorbed and used in our body when taken as a supplement.2
Bovine collagen is made from cows and it’s high in both type I and type III. You can also get 'vegan' collagen, which is derived from plant sources. “These vegan alternatives contain a variety of individual amino acids that are synthetically produced,” explains Alex. So they’re not actually collagen – as collagen can only come from animal sources – but they mimic collagen’s amino acid makeup. While you may still see benefits from any kind, it’s worth deciding which is best for you.
Myth 3: “I’m too young to worry about my skin”
Skin is an important organ, which is why we all need to take care of it through effective use of sunscreen and eating a healthy diet. But when it comes to anti-ageing, it's right to say you don't need to think about it too early. Here's why...
Before we hit 20 years old, we’re in our peak collagen-producing days, so there’s really no need to supplement it. However, it’s believed we lose 1% of our collagen every year after that point – so it may be worth a try in your twenties.7 Taking collagen preventatively from then on may help to minimise the effects of ageing on your skin, hair and joints – though of course, everyone's body shows its age at different rates. This can depend on genetics, diet, smoking habits, UV exposure and more. Please remember to consult your doctor before taking any new supplements for the first time to determine if it’s suitable for you.
Myth 4: “Collagen contains all essential amino acids”
“Technically, collagen will contribute to your body’s total amino acid pool. However, it's not considered a complete protein,” explains Alex Glover. “While collagen contains 19 different amino acids, it lacks one of the essential nine, tryptophan.”8
Complete proteins – like you’d find in protein powder or meat – are best for gaining muscle and recovering between workouts. “Because of this, it's best not to rely on collagen as a primary source of dietary protein. The amino acids you need for collagen synthesis are in different proportions to the ones responsible for building muscle and recovering after a workout,” says Alex.
“That said, collagen may be a helpful addition if you experience joint pain after exercise."9,10,11 In short, it’s not advisable to use your collagen supplements as your main source of protein. But according to emerging research, it could possibly be useful in supporting the joint and bone care you need to stay healthy.
Myth 5: “Vegetarian and vegan collagen doesn’t exist”
Well... yes and no. Vegan collagen isn't true collagen. Collagen itself is an animal-derived protein – that means plants don’t naturally contain it. What’s often called ‘vegan collagen’ is actually a collagen biomimetic. In other words, it’s a plant-based formulation designed to support the body’s own collagen rather than provide collagen directly. Essentially, it provides the ‘recipe’ for our bodies to produce and support collagen formation itself.12
Unfortunately, marine, bovine, porcine and chicken collagen can never be vegan or vegetarian. You may be able to have some collagen sources depending on your requirements; for example, pescatarians and those following a halal diet can have marine collagen. However, if you eat halal, be aware that it’s possible for manufacturers to add flavourings that contain alcohol – but this is uncommon.
Myth 6: “Collagen is just a passing trend”
Wondering why it suddenly feels like everyone’s taking collagen? Collagen is garnering interest because we’re more and more aware of its potential benefits. But, popular or not, it could be useful to our bodies. While your social media might feel like it’s overtaken by influencers sipping collagen smoothies, collagen research has been going on for decades and we’ve been producing and losing collagen since the beginning of human existence. Trend, yes – but it’s hardly a fad.
Collagen FAQs
Collagen is the most abundant protein in the body and it’s found anywhere from your eyes to blood vessels, the bladder and the heart.13,14 But that doesn’t mean that taking collagen supplements will automatically benefit all of these areas. However, there’s emerging evidence to suggest that collagen supplements – particularly type II – may play a role in supporting healthy joints.
You can get collagen through foods including gelatin, bone broth and the skin on meat and fish. However, it’s worth noting that this type of collagen is ‘intact’, meaning it hasn’t been broken down and is harder for the body to use effectively than hydrolysed collagen peptides (the kind you’ll find in many supplements).9,15
It’s considered safe to take collagen, but some people may notice a few side effects in high amounts including feeling sick, indigestion or a mild upset stomach.16
The final say
Feeling collagen confident? That’s the myths busted, but there’s plenty to learn if you’re still curious – from the effects of collagen for menopause to our top collagen drinks for skin, hair and joint support...
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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15. Musayeva F, Özcan S, Kaynak MS. A review on collagen as a food supplement. Journal of Pharmaceutical Technolgy. 2022 Dec 1
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