Whenever I deliver a corporate talk, in the Q&A someone pretty much always asks me about collagen. Friends and family ask too. It’s one of the most talked-about supplements around, especially for mid-lifers and it’s also very widely peddled by influencer types, so here’s my plain-English rooted in the science take as a nutritional therapist, and my own reasons for trying it.
What is collagen?
Collagen is the most abundant protein in your body. It’s the scaffolding that gives structure to your skin, bones, tendons, ligaments and cartilage. Your body makes it from amino acids, with vitamin C, zinc and copper as essential helpers.
Production starts to slow from our 20s and 30s. For women it can drop more noticeably in the years after menopause, as oestrogen declines, which is why collagen comes up so often in my perimenopause and menopause work.
What are collagen supplements?
Most are hydrolysed collagen (collagen peptides), usually from bovine or marine sources, which have been broken into smaller pieces so they dissolve easily. They’re digested like any other protein but don’t travel intact to your skin or joints, but the peptides may act as signals that encourage your own collagen production.
Marine or bovine: does it matter?
Marine collagen comes from fish skin and scales. Bovine collagen comes from cow hides and connective tissue. Both are sold as hydrolysed peptides, so they mix easily and are digested like any other protein.
The main differences on paper
Collagen types: Marine collagen is primarily Type I, while bovine collagen contains Type I and Type III. Type I is the main collagen in skin, tendons and bone, while Type III is found in skin and blood vessel walls.
Peptide size and absorption: Bovine peptides are generally larger than marine peptides, and the smaller size of fish collagen is said to mean better absorption. That’s the basis for the claim that marine collagen is “more bioavailable”.
Suitability: Marine collagen suits people avoiding beef but is no use for anyone with a fish allergy; and neither suits vegetarians or vegans.
Practicalities: Bovine collagen is often cheaper and more widely available. Taste and mixability vary by brand more than by source.
How I’d choose
Dietary needs and values first: allergies, whether you eat beef or fish, and sustainability concerns.
Taste: I find that Bovine can have quite a beefy aftertaste (but that’s just my opinion)
Quality and testing: look for third-party testing and transparent sourcing (grass-fed for bovine, wild-caught or responsibly farmed for marine).
Your main goal: if skin is your priority, marine is a reasonable choice. If you’re also thinking about joints and connective tissue, bovine is reasonable. Many products blend both.
Then consistency: the best collagen is the one you’ll actually take daily.
What does the research say?
This is where I like to keep it real…
Skin: The largest review to date pooled 113 randomised controlled trials. Taken consistently over time, collagen was linked to improvements in skin elasticity and hydration, but there was no convincing evidence that it reduces wrinkles.
Joints: Collagen was also associated with less pain and stiffness in people with osteoarthritis.
Not so clear: The evidence for heart health, blood sugar and oral health is mixed, and benefits for exercise recovery look weak.
A note of caution: Some trials are small, and a separate meta-analysis found that the positive results tended to come from industry-funded studies, so the research is promising rather than conclusive..
Food first, always (my MANTRA)
Before spending money on a supplement, I always look at the foundations:
Enough protein across the day, as your body can’t build collagen without amino acids
Vitamin C from peppers, citrus, berries and kiwi
Zinc and copper from seeds, shellfish, legumes and whole grains
Daily SPF, which is probably the single most effective way to protect your skin’s collagen
Less smoking, less sugar and less alcohol, all of which speed up collagen breakdown
Why I’ve started taking it
Full disclosure here in that I’m a relatively recent “convert” to collagen after being put off by strong aftertastes (I have a verrrry sensitive palate with regard to necking back powders, supplements and potions), but seem to have found my sweet spot with Bare Biology’s Skinful Marine Collagen which dissolves in coffee and tastes of well, nothing! I’ve also noticed this Autumn that my hair is shedding more than normal (apparently due to the hotter summer) so I’m keen to add collagen to my armoury after pondering it for a long time. Also what fifty-something isn’t keen to improve their skin texture? So we’ll see and I’ll be reporting back! My protein intake is already pretty good, so this is much more of an optional extra.
Before you try it
Trials typically run for at least 8–12 weeks, so be patient and consistent.
Collagen is animal-derived, so it isn’t suitable for vegetarians or vegans, and marine versions are a problem for anyone with fish or shellfish allergy.
Choose a reputable brand with third-party testing.
If you’re pregnant, breastfeeding or on medication, check with your GP or pharmacist first.
If this has ignited your interest or you’d like advice on this or indeed your other supplement regime please do get in touch for a discovery call.
Love Jo x