Collagen
The most popular beauty supplement in the world — and one that actually has decent science behind it. Collagen peptides show real benefits for skin elasticity, joint pain and connective tissue. Here is what the evidence says.
What is Collagen?
Collagen is the most abundant protein in the human body — it's the structural scaffold of skin, bones, tendons, ligaments and cartilage. After age 25, the body produces approximately 1% less collagen per year. By 50, production is roughly half of peak levels, contributing to skin wrinkles, joint stiffness and slower injury recovery.
Collagen supplements provide hydrolysed collagen peptides — collagen that has been broken down into smaller amino acid chains that are absorbed into the bloodstream and directed to collagen-producing cells (fibroblasts) in skin, joints and connective tissue. The key amino acids are glycine, proline and hydroxyproline.
What the Research Shows
- Improves skin elasticity and hydration — multiple RCTs show measurable improvements after 8–12 weeks
- Reduces joint pain in athletes and people with osteoarthritis
- May reduce the appearance of fine lines and wrinkles with consistent long-term use
- Supports tendon and ligament recovery after injury
- Improves nail strength and reduces brittle nails
- May slow bone density loss in postmenopausal women when combined with calcium and vitamin D
Which Type Do You Need?
Type I — the most abundant, found in skin, bones and tendons. Best for skin anti-ageing and general collagen support.
Type II — found in cartilage. Specifically beneficial for joint health and osteoarthritis. Undenatured type II collagen (UC-II) at 40mg/day has good evidence for knee pain.
Type III — found alongside Type I in skin and organs. Most collagen supplements include both Type I and III.
Vitamin C is required for collagen synthesis. Without adequate vitamin C, your body cannot produce collagen regardless of how much you supplement. Always take collagen with 500mg vitamin C or ensure adequate dietary intake.
How to Take Collagen
What to Stack With Collagen
Vitamin C — essential. Collagen synthesis requires vitamin C as a cofactor. Always take together.
Zinc — supports collagen synthesis enzymes. A natural complement.
Hyaluronic acid — often combined with collagen in skin supplements. Hyaluronic acid improves skin hydration from a different mechanism. Evidence for the combination is promising.
No negative interactions — collagen is a food protein and has no known adverse interactions with medications or other supplements at standard doses.