Collagen has become one of the most talked-about supplements in recent years. You’ll find it in powders, drinks, coffees and snack bars – but is it worth the hype?
What is collagen?
Collagen is the most abundant protein in the human body. It provides strength and structure to our skin, bones, muscles, tendons, ligaments and other connective tissues. You can think of it as the body’s natural framework, helping to keep everything strong, resilient and supported.
From our mid-20s onwards, our natural collagen production gradually begins to decline. During perimenopause and menopause, this process accelerates as oestrogen levels fall. Over time this may contribute to:
- Thinner, less elastic skin
- Increased wrinkles
- Stiffer joints
- Slower recovery from exercise
- Reduced bone strength
Lifestyle also plays an important role. Smoking, excessive alcohol, prolonged sun exposure, diets high in sugar and ultra-processed foods, poor sleep and chronic stress can all contribute to faster collagen breakdown.
Can collagen supplements help?
Most collagen supplements contain hydrolysed collagen, also known as collagen peptides. These have been broken down into smaller amino acid chains, making them easier for the body to digest and absorb.
Although research is still evolving, there is encouraging evidence that regular collagen supplementation may provide benefits in some people.
Skin health
Several studies suggest collagen peptides may help improve skin hydration, elasticity and overall skin quality, while reducing the appearance of fine lines over time. The benefits tend to be gradual, usually becoming noticeable after several months of consistent use.
That said, collagen is not a miracle solution. Healthy skin depends on many factors including a nutritious diet, adequate protein, regular exercise, quality sleep, hydration, stress management and protection from excessive sun exposure.
Joint and bone health
Collagen supplementation has also been studied for its effects on joints and bones. Research suggests it may help support joint comfort, mobility and connective tissue health, particularly in older adults and those with osteoarthritis.
For women during perimenopause and menopause, collagen may also contribute to maintaining bone health alongside adequate protein intake, calcium, vitamin D and regular resistance training.
My approach: Food first
While collagen can be a useful addition for some people, I always encourage building strong foundations first.
Focus on:
- Eating enough high-quality protein throughout the day
- Including plenty of colourful fruit and vegetables rich in antioxidants
- Getting sufficient vitamin C, which is essential for the body’s own collagen production
- Strength training regularly to support muscles and bones
- Prioritising good sleep and managing stress
No supplement can replace these fundamentals, and they will always have the greatest impact on your long-term health.
Choosing a quality collagen supplement
If you decide to try collagen, quality matters.
Look for a product that:
- Contains hydrolysed collagen (collagen peptides) for better absorption.
- Provides at least 10 g of collagen per serving, which is the amount most commonly used in research.
- Has been independently third-party tested for quality and purity.
- Comes from a source that suits your dietary preferences or allergies, such as bovine (cow), marine (fish) or chicken collagen.
Many cheaper products contain only small amounts of collagen or include unnecessary fillers, making them less likely to deliver meaningful benefits.
My view
Collagen isn’t essential for everyone, and it certainly isn’t a magic anti-ageing supplement. However, for some people – particularly those concerned about joint health, skin ageing or maintaining healthy connective tissues as they get older – it may be a worthwhile addition to an already healthy lifestyle.
As with all supplements, I believe they should support a balanced diet rather than replace one. Get the basics right first, then consider whether collagen is appropriate for your individual goals.
