Collagen: Is It Worth It?
Collagen: What is it REALLY good for?
Suppleness of limb and smoothness of skin
Collagen has become a buzzword recently, and is one of the most commonly queried supplements currently. Appearing in everything from powders and capsules to coffees and beauty products, it’s often marketed as a miracle for reversing aging skin, but it’s benefits are more nuanced and interesting.
Collagen is the most abundant protein in the human body, forming the structural framework of skin, joints, muscles, and connective tissues. As we age, our natural collagen production declines, which contributes to visible signs of ageing such as wrinkles, as well as less obvious changes like reduced joint resilience, depleted structural integrity of the gastrointestinal tract, and slower tissue repair. Supporting collagen levels, therefore, can play a role in maintaining overall vitality and longevity, and it can be useful to manage expectations by separating realistic benefits from marketing hype.
Skin
Collagen is essential for skin structure and elasticity. Topical collagen (applied to the skin) is great for surface hydration, but the molecules are too large to penetrate deeply and therefore don’t have lasting effects on collagen levels in the skin.
Some studies suggest modest improvements in skin elasticity and hydration with collagen supplementation. These effects are often subtle and take time. You will get best results if used as part of a broader approach to skin health that includes a nutrient-rich diet, adequate hydration, sun protection and lifestyle factors such as sleep and stress management.
Digestion
As a Natural Health Practitioner, I have found most beneficial use of collagen intake for digestive health - an area that is generally overlooked in mainstream marketing.
The digestive tract relies on strong, flexible connective tissue to maintain the integrity of the intestinal lining. When this lining becomes compromised, undesirable substances can pass into the bloodstream, potentially triggering inflammation and immune responses. Collagen provides key amino acids, which are essential for rebuilding connective tissue. Glycine has anti-inflammatory properties that can help calm irritation in the digestive tract, and also supports the production of stomach acid (hydrochloric acid), which is crucial for breaking down food effectively and ensuring proper nutrient absorption.
Joints
Collagen can support joint health by preserving muscle structure and by providing the building blocks for cartilage and connective tissue, which can become worn over time and cause aches and pain.
Choosing and using collagen
If you’re considering adding collagen to your routine, the form and quality matter. Hydrolysed collagen peptides (also known as collagen hydrolysate) are broken down into smaller units, making them easier to absorb and utilise where the body needs them most. It is useful to pair collagen intake with adequate vitamin C, which is essential for the body’s own collagen production.
Marine collagen provides just one type of collagen and is often highlighted for its smaller peptide size and potentially higher bioavailability, while bovine collagen generally provides two types of collagen and so can be more beneficial systemically. Both are beneficial, depending on personal preference and dietary considerations. At The Apothecary Shop, you can find each of these individually and also a Multi Collagen powder which combines collagen from marine, bovine, and egg from ethical sources. You can also find a vegan collagen supplement which provides all the essential amino acids and vitamin C in quantities that the body requires, helping to up-regulating collagen production and utilisation.
From a whole-food perspective, collagen can also be supported through traditional dietary sources such as bone broth, slow-cooked meats on the bone, and skin-on poultry or fish.
Creatine has been shown to support muscle performance, recovery and also cognitive function, making it a well-researched and versatile supplement. When taken alongside collagen, it can help support the integrity of joints and tissues, as well as the strength and function of muscles.
Dosage
Studies suggest a range of 2.5g to 20g of collagen daily, depending on the intended benefit. For gut support, the higher end of this range is beneficial. Consistency is key, as benefits tend to build gradually over time.
A balanced view
Collagen is not a miracle cure and shouldn’t be relied on as a quick fix for skin ageing. However, when viewed through a wider lens, it offers meaningful support for structural health within the body, particularly for the gut, joints and connective tissues.
