Collagen is a naturally occurring protein that acts like scaffolding and cushioning in our skin, keeping it plump and bouncy.
As we age, our collagen levels drop, which can leave us with fine lines, wrinkles, and an all-round loss of firmness. Although the body naturally makes its own collagen, as we age, this production process slows down, with levels falling by approximately 1% per year from our mid-20s, and the drop really accelerates at around the age of 50.
Even if you know what collagen is, it can be hard to understand the best way to take it and, crucially, whether or not it's even worthwhile. We sat down with scientists and doctors to find out how to choose a supplement that works - and when you can expect to see results.
Do collagen supplements work?
New products appear all the time that claim to boost collagen. But do they actually work? Although human studies are lacking and often funded by related industries, the latest research is promising.
A randomised trial of 8,000 people by Anglia Ruskin University found that "collagen shows a consistent, clinically meaningful signal where connective tissue matters: better skin hydration and elasticity, less osteoarthritis pain, and modest but measurable gains in lean mass and strength."
Dr. Roshan Ravindran of KLNIK, who ran the study in collaboration with Professor Lee Smith of ARU, went on to conclude, “It is not a miracle product, but as an adjunct taken consistently, it looks like a sensible, low-risk supplement for people who want to support skin, joints, and muscle as they age.” So, along with a healthy diet and collagen-boosting treatments, it may be that a supplement is the key to a more youthful you.
RRP: £119.50 for a 30-day supply
A maximum-strength supplement with 12,000mg of marine collagen, as well as hyaluronic acid, elastin, ceramides, vitamin C, zinc, and biotin to support both skin hydration and elasticity. In a trial, 87% of participants said they felt they looked younger after taking it for a period of three months.
RRP: From £27.99 for a 14-day supply
These single-dose sachets combine hydrolysed marine collagen with vitamin C to support collagen absorption, as well as hyaluronic acid, biotin, and niacin for a healthier, well-nourished complexion. Stick with the daily dose and you may see a marked improvement in skin plumpness and hair thickness, too, after around four weeks of use.
RRP: £78 for 30
Aside from the delicious taste of green apple, this once-a-day sachet combines 5,000mg of hydrolysed marine collagen peptides, as well as green tea extract, red ginseng, and liposomal CoQ10 to support cellular energy, immune resilience, and daily vitality, as well as helping to stimulate the production of new collagen
How can I pick an effective collagen supplement?
There are two types of supplements – those that contain collagen in its original state, known as non-hydrolysed or undenatured collagen, and those that contain it in a hydrolysed or solubilised form, which is easier to absorb.
Confusingly, there is a difference between collagen supplements and collagen-supporting supplements. "Collagen supplements contain the specific amino acids and peptides (the building blocks of proteins) that are needed by cells in the body to produce collagen," says Anna Lahey, founder of Vida Glow.. "Collagen-supporting supplements use antioxidants to enhance skin health and minimise collagen degradation."
Ultimately, the best collagen supplement for you will be the one you like and remember to take. "If you’re not taking it daily, then you won’t see the results you want," says Anna. Some have a more pleasant taste than others, so we recommend trying testers first if it’s possible to do so. While you're not slathering it on your skin, a good collagen supplement should be a part of your skincare regime, so pick the form that you know you can easily incorporate into your routine.
Can we get enough collagen from our diets?
Yes, we can get most of our collagen needs from our diets – either directly from chicken and fish, or by eating certain foods that help our body produce it. In fact, this is where the collagen in supplements comes from. "Collagen in supplements is either derived from marine sources or from animal cartilage," explains medical doctor and award-winning author, Dr Sarah Brewer.
"Collagen is made up of amino acids, including glycine, proline, hydroxyproline, lysine, and arginine, all of which are present in our diet," continues Dr. Brewer. "The collagen in our joints is found mainly in fish and chicken. However, we need to eat enough vitamin C for our bodies to produce collagen too.’ So if you up your intake of citrus fruits and berries, it could help reduce the rate at which your skin ages. So stock up on citrus fruits and berries – foods that are high in vitamin C. Plus, they are much more pleasant to eat than bone broth.
Is vegan collagen as effective as marine or bovine?
It’s worth noting that "the collagen protein does not exist in plants, so the concept of 'vegan collagen' could be misleading, as it isn’t actually collagen," says Absolute Collagen’s in-house scientist Dr Dave Reilly. Of the three, marine is considered to be the best. "Studies have shown that marine-based collagen can be absorbed more efficiently than other collagen sources," says Anna. Investing in a good marine-based collagen supplement (or drink) is an important part of any effective menopausal skincare regime.
How long will it take to see results?
Patience is a virtue here, and supplements are never a quick fix. "Typical advice is to take collagen for up to three months, which is a sufficient amount of time for you to be able to see visible changes," advises Dr. Reilly.
"Everyone’s collagen journey is different and results are personal," continues Dr. Reilly. "When you begin to take collagen, it will directly target the areas where you need it the most. For some people, this may lead to seeing changes in the skin first, whereas for others it may be on their hair and nails (two other areas where collagen is helpful)."
What else can I do to boost collagen in my skin?
In addition to using supplements, consider topping up your regime with the best skincare devices - many of these have collagen-boosting properties.
For example, the best red light therapy devices can help top up your collagen stores. Various non-invasive treatments, like Profhilo and Ultherapy, can also help stimulate various types of collagen and enhance any supplements. Topically applied collagen can't stimulate the production of collagen, but it can be a valuable ingredient to help moisturise skin, which is why it features in many of the best face masks designed to plump and condition the skin.
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