Collagen: what it really does for the skin and joints

Collagen is the most abundant protein in the body: it accounts for around30 %s of our total protein. It provides structure to the skin, tendons, cartilage and bones. Its production begins to decline from our twenties onwards, at a rate of around1 %s per year. Hence the interest in supplementation — and plenty of exaggerated claims.

The initial paradox

One objection is often raised, and it is a valid one: when ingested, collagen is digested like any other protein, broken down into amino acids and small peptides. It does not go straight to your skin.

That is correct. But the explanation of the mechanism has evolved. Certain di- and tripeptides resulting from hydrolysis — notably prolyl-hydroxyproline — are found intact in the blood and appear to act as signalling molecules, stimulating fibroblasts to produce more endogenous collagen.

It’s not a case of ‘eating collagen to get collagen’. Rather, it’s about providing a signal and the corresponding building blocks.

What the studies show

For use on the skinMeta-analyses of controlled trials report a modest but statistically significant improvement in hydration and elasticity after 8 to 12 weeks of daily use. ‘Modest’ is the right word: it’s not a facelift.

For joints, the results mainly concern pain in athletes and people with osteoarthritis, with real but variable effects depending on the treatment protocols.

For nails and hair, the evidence is more limited and often based on studies with small sample sizes.

Dosage and duration

Effective regimens focus on 2,5 10 gs of collagen peptides per day. Most reputable products fall within this price range.

The key point is the time limit: Nothing for 8 weeks. Studies that measure results a4r weeks generally don’t find much. If you stop after a month, concluding that it isn’t working, you haven’t given the product a fair chance.

Marine, bovine, peptides: what’s the difference?

The marine collagen is rich in type I, the predominant type found in the skin. It is the most suitable option for skin-related goals.

The collagen peptides Those of bovine origin include types I and III, offering good value for money.

‘Beauty’ ranges such as Beauty Collagen They add vitamin C, biotin and hyaluronic acid. The addition of vitamin C is not merely for cosmetic purposes: it is an essential cofactor in collagen synthesis. Without it, the process goes awry.

The Keto Collagen Combines collagen and MCT fats, for those following a ketogenic diet.

Halal information

Bovine collagen raises questions regarding its origin and the method of slaughter. Marine collagen, derived from fish, avoids this issue. If this is a consideration for you, check the certification for each individual product rather than relying on the product category.

What not to expect

Collagen is not a substitute for sun protection. Photoageing is by far the leading cause of skin collagen breakdown, far ahead of any other factor. Using sun cream every day will have a greater effect on your skin in ten years’ time than any supplement.

Nor does it replace an adequate protein intake. Collagen is an incomplete protein — it lacks tryptophan. It is intended to supplement a balanced diet, not to replace it.

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