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Collagen: skin saviour or overhyped trend? Discover what science says about its impact on your skin, joints and hair – and whether it’s worth the buzz
Summary
1What is collagen?
It’s a vital part of your skin, bones, muscles and connective tissues, serving as a structural framework that binds everything together.
2What are the different types of collagen?
The majority of your body’s collagen consists of types I, II, III, IV and V. Type I is the dominant type when it comes to supporting skin.
3Can you get collagen from your diet?
You can – eating collagen-containing foods like fish, chicken and egg whites can provide amino acids to support your body’s natural collagen levels.
Collagen has firmly earned its place in the health and wellness conversation. Once talked about as a trend, it’s now a staple – showing up everywhere from skincare shelves to daily supplement routines, and often linked to skin, joints and overall wellbeing.
To solve the many questions you may have, like what is collagen, what does collagen do and what is collagen good for, we reached out to our in-house nutritionist, Alex Thompson, for his take.
What is collagen?
Collagen isn’t just a fleeting trend. It’s a fundamental component of your body, making up almost one third of the body’s proteins.1 It’s a vital part of your skin, bones, muscles and connective tissues, serving as a structural framework that binds everything together. Collagen provides strength and elasticity to your tissues, ensuring they remain resilient and flexible as you age.1
“Essentially, you're going to find collagen in any part of the human body that needs to be strong, but also has elasticity,” explains Alex.
Collagen types explained
There are at least 28 different types of collagen in the body, but most of us only need to know about three key players: types I, II and III.2,3 These are the ones doing the bulk of the work when it comes to keeping your body strong, supported and moving as it should.
Think of this as your body’s main structural support. It makes up around 90% of your collagen and is found in your skin, bones, tendons and connective tissues.3,4 It helps give skin its firmness and resilience, while also supporting the strength of bones and tissues throughout the body.3
This type is all about your joints. It’s found mainly in cartilage – the cushioning tissue that sits between your joints – and helps it stay smooth and flexible.5 In simple terms, it supports comfortable, easy movement.3
Often working alongside type I, type III collagen is found in your skin, muscles, blood vessels and internal organs. It plays a role in maintaining structure and elasticity in these softer tissues, helping everything stay supported and functioning as it should.3,6
So, the type of collagen you choose is completely up to you.
Can you get collagen from your diet?
You can get the building blocks needed to produce collagen through your diet. Your body naturally produces collagen using amino acids such as glycine, proline and hydroxyproline,1,7 which can be made in the body or from protein in your diet.8
While some foods contain collagen, it’s broken down during digestion into amino acids and small peptides. These are then used by the body as building blocks, rather than being absorbed as intact collagen. Rather than directly ‘boosting’ collagen levels, your diet supports your body’s natural collagen production.
Foods that naturally contain collagen include:1,9-14
- bone broth: made from simmering animal bones, bone broth contains small amounts of collagen, alongside amino acids and other nutrients that support collagen production
- chicken (especially skin): provides connective tissue proteins, including collagen
- fish: marine collagen is concentrated in the bones, skin and scales. Eating fish where you have most of or all of the fish (like sardines), or eating fish with the skin on can help increase your intake
- organ meats: collagen type I is naturally concentrated in organs such as the liver
- gelatine: gelatine is a cooked form of collagen used in foods. People often use it in cooking and desserts to create a smooth, jelly-like texture
Nutrients that support collagen production include:
- foods containing vitamin C: foods like berries, citrus fruits, leafy greens. The vitamin C in these foods contributes to normal collagen formation
- antioxidant-containing foods: like berries and leafy greens, help protect your cells from oxidative stress
- protein-rich foods: look for eggs, meat and fish as they provide amino acids needed for collagen synthesis
The different types of collagen supplements
As you get older, your body naturally starts to produce less collagen. It’s a normal part of ageing but it can show up in ways you’ll recognise, like skin that feels less firm, the appearance of fine lines or joints that don’t feel quite as flexible as they once did.17-19 This is where collagen supplements come into the conversation. Emerging research suggests they may help provide the building blocks your body needs to support its own collagen production. In turn, this may help support things like skin elasticity and hydration, as well as joint and bone health.20
Collagen supplements can come from a few different sources – and if you’ve ever wondered about marine collagen vs bovine, you’re not alone. Each type varies slightly depending on where it comes from and the kind of collagen it contains. Here’s a simple breakdown of the most common ones:21-25
- bovine collagen: sourced from cows, this is one of the most widely used types of collagen in supplements. It mainly contains types I and III, the same types found in your skin, bones and connective tissue, so it’s often chosen for general support across skin, joints and overall structure
- marine collagen: derived from fish, marine collagen is abundant in type I collagen12 – the same type that makes up the majority of collagen found in human skin, bones and tendons.25,28 That’s why it’s commonly associated with supporting skin structure and elasticity27
- porcine collagen: this type comes from pigs and, like bovine collagen, contains types I and III. Its structure is quite similar to human collagen, which is why it’s used across both supplements and some beauty formulations26
- chicken collagen: usually sourced from cartilage, chicken collagen is high in type II collagen – the type found in your joints. That’s why you’ll often see it in products focused on supporting joint health and flexibility30
- plant-based collagen: collagen itself only comes from animal sources but ‘vegan’ collagen options take a different approach. Instead of providing collagen directly, they include nutrients like vitamin C, silica and amino acids that support your body’s natural collagen production. These are a popular alternative for those following a vegetarian or vegan lifestyle
You might also come across the term ‘hydrolysed collagen’ or ‘collagen peptides’ when shopping for supplements. These terms mean that the collagen has been through a process called hydrolysis to break down the large protein into smaller molecules. This process makes collagen easier to digest and absorb as amino acids and short-chain peptides.29
What’s the best collagen for women?
There’s no one-size-fits-all answer here as it really depends on what you’re looking to support. Marine collagen (typically type I) is a popular choice if your focus is on skin, as it’s often associated with supporting skin elasticity and hydration.18 Meanwhile, bovine collagen (types I and III) offers a broader mix and is normally used for more general support, including skin, joints and exercise.
Ultimately, the ‘best’ collagen comes down to your personal goals and preferences – whether that’s skin-focused, all-round support or simply finding a format that fits easily into your routine.
What’s also especially important for women who go through menopause is protein, as during this time you can lose up to 20% of total bone mass.33 This increases the risk of osteoporosis and menopausal joint pain. Protein can also support hormones,31 balance blood sugar32 and help manage weight.33,34
What are the best collagen supplements?
That all depends on what fits your lifestyle, how you want to take collagen and what benefits you’re looking for. Curious about how to take collagen? You’re spoiled for choice...
- powders: collagen powder can be mixed into smoothies, coffee, water or recipes. You can choose either flavoured or unflavoured to suit your taste
- tablets and capsules: tablets and capsules are convenient and easy to take, perfect if you’re on the go
- gummies: collagen gummies are a tasty and easy way to consume collagen. They often combine collagen with other beneficial nutrients, such as vitamins and minerals. Plus, they’re a great alternative to tablets or powders
- liquid collagen: you can take liquid collagen on its own or add it to a drink for convenience. Like powders and capsules, it’s digested into amino acids and peptides – you can choose this format if it works better in your daily routine
- collagen creams and oils: they may help improve the skin’s texture, elasticity and hydration by providing a direct source of collagen and other nourishing ingredients. Collagen creams and oils are popular in skincare routines to target fine lines, wrinkles and dry skin35
But is any particular form of collagen better than others? “Both tablets and topical creams can be used alongside each other but serve different purposes. Oral supplements are absorbed and may support collagen production, while topical collagen mainly works on the skin’s surface and may support hydration and skin feel,” says Alex.
What are the potential collagen benefits?
“When you're looking at the benefits of collagen it's all about providing the body with the three key amino acids, glycine proline and hydroxyproline, as you don't really get great levels of those within a lot of other protein types,” says Alex. In terms of who would benefit from taking collagen, Alex says there’s no single answer. “It’s very varied because of the very broad acting effects it has,” he explains. Here are some of those possible collagen benefits:39-45
- skin health: collagen may help maintain the skin’s elasticity and hydration, reducing the appearance of fine lines and wrinkles
- joint support: collagen provides structure to your cartilage, the tissue that protects your joints19,26
- bone strength: collagen provides structure to bones, helping to maintain their density and strength
- muscle mass: collagen contains essential amino acids that support muscle repair and growth19,39
- hair and nails: collagen may improve the strength and growth of your hair and nails, reducing brittleness and breakage
Research on collagen supplements has expanded in recent years, with human studies suggesting potential benefits for skin, joints and body composition. However, outcomes can vary depending on the specific collagen used, dosage and duration, and further high-quality research is needed before researchers can say for sure that collagen supplements provide any specific health benefits. But watch this space...
Collagen FAQs
Collagen is generally considered safe to take every day for most people. Specifically, supplements containing hydrolysed collagen peptides.18
Hydrolysed collagen (also called collagen peptides) is collagen that’s been broken down into smaller pieces.45 This makes it easier for your body to digest and absorb the collagen.
If you have an allergy to specific animal products you should avoid that type of collagen. For example, you should avoid marine collagen if you’re allergic to seafood or shellfish and make sure to always check the source of the collagen supplement to ensure it’s safe for you.
Taking too much collagen may lead to digestive issues, such as bloating, nausea or an unpleasant taste in the mouth.46 To avoid these issues, stick to the recommended dosages on the label and consult a healthcare professional if you experience discomfort.
The final say
By now, it’s clear that collagen in the body is doing a lot behind the scenes – supporting everything from skin structure to joints and connective tissue. If you’re curious about where to start, you’ve got options. From plant-based alternatives to easy-to-take formats, it’s all about finding what fits your lifestyle. You can explore more in our guides to the best vegan collagen supplements and best collagen gummies – perfect if you’re looking for something that slots seamlessly into your routine.
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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