Collagen: what science has established, and what it has not
Collagen has become a staple on the beauty and joint health shelves. Here’s what is well-established, and what is less so.
What is collagen?
It is the most abundant structural protein in the body: found in the skin, tendons, ligaments, cartilage and bones. Its production naturally declines with age, which has fuelled the idea of taking supplements to compensate for this loss.
When ingested, it does not go ‘directly’ into the skin
This is the most common misconception. Collagen taken orally is digested just like any other protein: broken down into amino acids and small peptides. It is not transported in its original form to your wrinkles or knees. The hypothesis supported by research is rather that certain peptides act as signals, stimulating the cells that produce collagen.
What the studies show
- Skin: several trials report a modest improvement in hydration and elasticity after 8 to 12 weeks, at 2.5–10 g per day of hydrolysed peptides.
- Joints: encouraging but mixed results regarding joint pain in athletes.
- Muscle mass: collagen is an incomplete protein, low in leucine. It is not a substitute for whey when it comes to building muscle.
How to choose
Opt for hydrolysed peptides (better absorption), a dose of at least 2.5 g, and the inclusion of vitamin C — essential for the body’s synthesis of collagen. Without it, the supplement loses some of its benefit.
Allow 8 to 12 weeks of daily use before assessing any effects. This is a long-term supplement, not a quick fix.
This information is provided for guidance only and is not a substitute for the advice of a healthcare professional. If you have a medical condition, are undergoing treatment, are pregnant or breastfeeding, consult your doctor before taking any supplements.
