What is collagen?

Collagen is a structural protein that makes up around one third of your body’s total protein. It forms the framework for your skin, tendons, ligaments, cartilage, bones and blood vessels.

Your body contains at least 16 types of collagen. Types I, II and III are the most abundant and are commonly used in collagen research and supplementation. Type I is found mainly in your skin, bones and tendons, while type II is concentrated in cartilage. Type III often occurs alongside type I in your skin and blood vessels.

Your natural collagen production gradually declines with age. This decline can accelerate around and after menopause as oestrogen levels fall. These changes have contributed to growing interest in collagen supplementation for maintaining skin and joint health.

Skin elasticity and hydration

Collagen forms a dense network within your dermis, the deeper layer of your skin. This network provides structural support for skin firmness, elasticity and resilience.

As your natural collagen production declines with age, this network becomes less dense. This can contribute to changes in skin firmness and the appearance of fine lines.

Clinical research has examined hydrolysed collagen peptides for their effects on skin health. Several studies have reported improvements in skin hydration and elasticity following consistent use for around eight to twelve weeks.

Joint comfort and bone support

Type II collagen is the primary structural protein within cartilage, the resilient tissue that cushions your joint surfaces. Clinical studies have explored collagen supplementation for joint comfort and flexibility. Research has examined both hydrolysed collagen and undenatured type II collagen, particularly in physically active adults.

Collagen peptides have also been studied for their potential role in bone health. Collagen forms the organic matrix upon which bone mineral is deposited. Research has explored whether collagen supplementation may support bone-building cells and help maintain bone density over time. These potential benefits should be considered alongside adequate calcium and vitamin D intake.

Choosing and using collagen supplements

Collagen supplements are most commonly sold as hydrolysed collagen peptides. These are collagen proteins broken down into smaller peptides for easier digestion and absorption.

They are often available as unflavoured powders that dissolve into hot or cold drinks, smoothies or food. This makes them easy to add to your daily routine.

Marine collagen comes from fish skin and scales, while bovine collagen comes from cattle hide. Both sources provide predominantly type I collagen, which is commonly used in products focused on skin health.

For joint support, look for products containing type II collagen. Some formulas combine type II collagen with other collagen types.

Vitamin C is an essential cofactor in your body’s natural collagen synthesis. It is often included alongside collagen to support normal collagen formation.

Collagen is generally well tolerated when used as directed. It can be taken regularly as part of your daily routine.