Your collagen supplement questions, answered:
What is collagen?
Collagen is a structural protein that consists of essential amino acids such as proline, glycine and hydroxyproline. It’s also one of the most essential building blocks that make up 30% of our body’s protein and plays a key role in giving us a plumper, healthier and more supple complexion.
“All three (and hydroxyproline in particular) are hard to come by from diet, unless you regularly eat natural sources of collagen such as organ meats or foods such as bone broth,” shares Kirsten Humphreys, nutritional therapist at Bare Biology.
Do collagen supplements genuinely work?
While research is still limited, there is more than enough evidence that backs the benefits of collagen supplements. According to a review and analysis published in the International Journal of Dermatology that had over 1,000 participants, those who used collagen supplements reported an “increased firmness, suppleness, and moisture content of the skin, with wrinkles appearing less noticeable.”
How do collagen supplements work?
“Collagen supplements usually contain hydrolysed collagen peptides, which are small pieces of collagen,” shares Dr Emma Cunningham, aesthetic Doctor and founder of Dr Emma Clinics.
“When these peptides are ingested, they are absorbed into the bloodstream and sent through the body. These peptides act as signals, stimulating the body’s cells to produce more collagen,” she shared.
What are the benefits of taking collagen supplements?
Dr Grace Hula, GP, aesthetic doctor and founder of G&M Healthcare shares that taking collagen supplements “can benefit individuals of different age groups. Younger people may use them for skin enhancement and preventive measures, while older individuals may find relief from joint pain.” However, it’s always a good idea to consult with a healthcare provider before starting any supplement regimen, especially for children and pregnant or nursing women.
“Twenty-nine different types of collagen have been identified, but the vast majority of collagen in the human body is type I, II, or III,” says Dr Elif. “Collagen type I is by far the most common and is largely responsible for skin’s elasticity and strength. Collagen type II is primarily distributed in cartilage, and collagen type III is prevalent in skin, blood vessels, and internal organs,” she adds. In other words, although the type needed depends on the health goal, in the case of beauty, you’re likely best off prioritising intake of type I and III.
What is the best form of collagen to take?
As for how to take it, “collagen supplements are available as powder, collagen tablets, pills and liquid. Choosing between collagen supplement type is a matter of personal choice. There is no significant difference between them regarding efficacy,” Dr Elif adds. Instead, which form you choose should be based on what works for your lifestyle. “Hydrolyzed collagen is considered one of the best forms as it’s broken down into smaller peptides, which are easier for your body to absorb,” shares Dr Grace.
Whichever type you choose, bear in mind that “most collagen supplements have undergone the process of hydrolyzation, which means the manufacturer has broken the collagen down into peptides so the body can absorb and use it.”
What is marine collagen?
While bovine collagen is extracted from cow hides, marine collagen is sourced from the skin of wild-caught fish. Derived from fish collagen peptides, marine collagen has superior bioavailability — meaning that it’s absorbed up to 1.5 times more efficiently into the body.
How old should I be to start taking collagen supplements?
“There’s no specific age you need to be to start taking collagen supplements but since your natural collagen production starts to decrease in your 20s so this is a great time to start,” shares Dr Zoë Lees, Medical Writer at Dermatica.
Kirsten Humphreys, nutritional therapist at Bare Biology shares that if you’re not after the youth-boosting effect, you can start taking collagen supplements for other reasons from your late teens “Some people take it for scarring, gut health, joint recovery so it’s all down to the reason you take it,” she confirms.
How soon can I notice results?
Dr Lees shares that “noticing skin results from collagen supplements can vary depending on individual factors.”
“Most people start to notice a positive effect after about 6 weeks. Early improvements can include improved skin moisture and a smoother texture. More pronounced benefits including reduced appearance of wrinkles may start to appear with a longer duration of supplementation. Remember, consistency in supplementation is key to achieving and maintaining results.”
Are there any side effects?
Generally, collagen supplements are safe and well-tolerated. But minor side effects can include digestive issues like mild diarrhoea, constipation, bloating, gas, or a feeling of heaviness in the stomach. In very rare cases, allergic reactions are possible — as well as a higher chance of developing kidney stones if you’re someone who’s particularly prone to them. As always, be sure to consult a doctor beforehand if you’re after more specialist medical guidance.
After more health and wellness content? Shop the best multivitamins, best probiotics for women, best iron supplements, best vitamin D supplements and the best at-home keratin products. And if you’re looking for topical skincare products that can increase your collagen production, check out our guide on the best retinol serums.
