14/06/2026
Collagen is everywhere, but does it actually live up to the hype?
One of the questions I’m asked the most as a nutritional therapist is - should I be taking collagen? The answer isn’t as straightforward as the marketing would have you believe!!
The marketing makes it sound simple: we produce less collagen as we age, so taking it should replace what we’re losing.
→ But collagen doesn’t travel directly to your skin or joints. It is digested into amino acids and small peptides, which the body then uses according to its needs.
→ That raises a question the research hasn’t properly answered:
If someone’s diet is low in protein and they notice a benefit from collagen, would they have seen a similar improvement by simply eating enough protein overall?
→ Most studies compare collagen with a placebo or no supplement, not with better dietary protein or a complete protein powder.
🧴For skin, the evidence is mixed. A 2025 study found that when studies without industry funding were analysed separately, there was no clear improvement in hydration, elasticity or wrinkles.
🦵The evidence for osteoarthritis is also mixed. Some reviews report modest improvements in joint pain and function, but studies use different products, doses and treatment periods.
So I’m not firmly for or against collagen. I see it as an addition, and I always suggest getting the foundations in place first:
→ enough protein
→ vitamin C, zinc, copper and other key minerals
→ colourful plants, antioxidants and fibre
→ sleep, stress management and sun protection
→ regular movement, strength training and recovery
Next week, I’ll be sharing more in my newsletter about the collagen I personally take, why I take it and what I’ve noticed.
📩 Sign up via the link in my bio.
➡️ Let me know in the comments whether you take collagen and if you’ve noticed any benefits
https://pubmed.ncbi.nlm.nih.gov/40324552/
