By Rose Maclean (Dietitian, APD & Sports Dietitian)

Introduction:

Collagen has taken the wellness world by storm, touted for its numerous health benefits, from promoting youthful skin, to supporting joints, plus injury management. But does it live up to the hype? As a Dietitian and Sports Dietitian, I delve into what collagen is, its various forms, and the scientific evidence supporting its potential benefits.

What is Collagen?

Collagen is the most abundant protein in the human body, making up about 30% of the body's total protein mass. It is a primary component of connective tissues, such as skin, bones, tendons, ligaments, and cartilage. Collagen provides structural support, strength, and elasticity, playing a crucial role in maintaining the integrity of various bodily systems.

Think of collagen like a rope with multiple fibres intertwined to make it ridiculously strong. 

Yet, a common misconception is that Collagen is not just one molecule. There are at least 28 different types of collagen, but types 1, 2, and 3 are the most abundant (Found in connective tissue of tendons, ligaments, bones, skin, blood vessels, and cartilage).

Sources of Collagen:

Collagen can be obtained from various dietary sources and supplements. In food, collagen is naturally found only in animal flesh like meat and fish that contain connective tissue. Some of the most common dietary sources include:

• Bone Broth: Made by simmering animal bones, bone broth is rich in collagen and other nutrients.
• Animal Products: Meats, fish, and poultry contain collagen, particularly in the skin, bones, and connective tissues.
• Gelatin: A cooked form of collagen, Gelatin can be used in cooking and is found in products like jellies and marshmallows.

Collagen supplements are available in various forms, however, some common ones include:

• Collagen Peptides (Hydrolysed Collagen): From Bovine (cow) found in Happy Way’s Whey Protein Water with Collagen, and Marine (fish), such as Happy Way’s Marine Collagen. 

Why Hydrolysed Collagen?

Hydrolysed collagen dominates the oral supplement market because it’s broken down with water, making the protein smaller and more easily absorbed than gelatin. Unlike gelatin, which is large and insoluble, hydrolysed collagen is highly soluble in water, making it convenient for drinks. Most collagen supplements are derived from cattle, pigs, chicken, and marine sources, repurposing what would otherwise be waste from animal and fish processing.

How Collagen Works:

Collagen production naturally declines with age, leading to signs of aging such as wrinkles, joint pain, and weakened cartilage. Factors such as smoking, excessive sun exposure, and inadequate diet can accelerate collagen degradation. This is where collagen supplements come into play, providing the body with the necessary building blocks to support collagen synthesis and assist with counteracting the effects of aging.

Benefits of Collagen:

Although the research on collagen is still emerging, and there are some mixed results particularly in injury management/ tissue repair. Let’s explore Collagen and it’s potential effects:

Skin Health:

A paper published in the International Journal of Dermatology, which included 19 clinical trials, revealed impressive results. Hydrolysed collagen consistently improved skin hydration, elasticity, density, and reduced wrinkles. Marine and fish collagen like Happy Way, were the most common sources used, although bovine, porcine, and chicken collagen were also popular. The doses ranged from 0.6 g to 12 g per day over 1 to 3 months. Some of the studies used additional ingredients in the ‘secret sauce’ of collagen supplements such as vitamins C and E, biotin and zinc. But taking the research as a whole, it does suggest that the consumption of hydrolysed collagen may be effective at improving markers of skin ageing. There isn’t yet enough detail to know if there are differences in what type of collagen is best as far as the source of it or if it should be Type I, II, or III or a mixture.

Injury recovery and/or prevention:

It doesn’t stop at just skin. Our tendons, ligaments, and cartilage all contain collagen as their main protein, therefore supplements with collagen could help with an injury involving these areas, however most of the research has specifically focussed on tendon injuries. While injured tendons and ligaments have gotten most of the attention in the research so far, there is also a case to be made for injury prevention. For example, bones contain a large percentage of collagen as well. So theoretically, collagen supplementation prior to any exercise involving jarring impulses (e.g. jumping) that could stimulate bone remodeling, could potentially reduce the risk of fractures.Collagen supplementation could also help reduce the risk of tendon and ligament injuries too. But this is mostly theoretical, so I wouldn’t read too much into this hypothesis yet.

Joint Health and/or Osteoarthritis:

Research on the impact of collagen supplements on osteoarthritis is expanding. Osteoarthritis, a degenerative disease of joint cartilage, causes pain, swelling, and difficulty with daily activities. Several clinical trials suggest that oral hydrolysed collagen can effectively manage the painful symptoms of osteoarthritis. A 2018 meta-analysis, which included data from five randomized placebo-controlled trials, confirmed that hydrolysed collagen improves osteoarthritis symptoms. Participants took doses ranging from 2 to 10 grams per day and reported decreased pain, stiffness, and functional limitations.

Muscle Mass and Strength:

Collagen supplements may support collagen synthesis, but they are less effective for muscle growth compared to other proteins. Collagen peptides are inferior to whey protein for stimulating muscle protein synthesis. Although whey is the gold standard, other proteins also promote muscle growth effectively. Therefore, I wouldn't recommend collagen for noticeable muscle growth, and rather focus on diet adequacy (eating enough energy and total daily protein to support ‘building’ muscle).

How to Choose a Collagen Supplement:

When selecting a collagen supplement, consider the following factors:

• Source: Choose a high-quality source of collagen, such as grass-fed bovine or wild-caught fish
• Purity: Look for supplements free from additives, fillers, and artificial ingredients. Best case scenario: opt for one that has been batch tested (i.e. informed sport or HASTA certified) to reduce the risk of containing banned substances.
• Bioavailability: Hydrolysed collagen peptides are more easily absorbed and utilised by the body.

How much to take:

The amount that you take is individualised to your specific goals (i.e. skin health versus supporting tendons/ ligaments for injury management).

For supporting skin health hydrolysed collagen of animal or fish-based collagen are the most favourable options, and just a few grams per day can be effective. Clinical trials have shown benefits with doses as low as 1 gram per day, and taking more than 10 grams per day is unnecessary. The most consistent benefit for skin elasticity was found at around ≥5g per day, so anything within this range may be beneficial. 

For supporting joint health and/or pain, again hydrolysed collagen is the most favourable option,  of around 10 grams per day to see improvements in joints and/or osteoarthritis symptoms.

For injury recovery, hydrolysed collagen or gelatin of ~15-25 grams per day, with 50mg (or higher) of vitamin C, taken ~40-60 minutes before training/rehab (with lower amounts for prevention).  There is no noticeable difference between hydrolysed collagen and gelatin from an outcomes perspective that has been shown in the research, although hydrolysed collagen typically is easier to consume for most people. Currently, evidence supports pre-training supplementation, but no studies have explored post-training effects. Thus, pre-workout collagen is recommended until more research is available. Vitamin C is crucial for collagen production, making it necessary to have sufficient levels for the supplement to work effectively.

Please remember: always consult with a medical professional before starting any new supplements, especially if you are taking pre-existing medication and/or have pre-existing health concerns. 

Collagen in Food:
Can you consume enough collagen through food and get the same result? Yes, you can get enough collagen through food, but it’s challenging. Collagen is found only in animal sources like cartilage, bone marrow, tendons, and gristle. Eating these parts can be off-putting and hard to measure accurately. Some cultures, such as Japanese cuisine, naturally include these parts, but it’s less common in Western diets.

Bone Broth vs Hydrolysed Collagen or Gelatin
The other option to meet collagen needs through food is to consume bone broth. But is it? Bone broth is created by simmering bone and connective tissue of various animals for extended periods to extract collagen (in the form of Gelatin which is just the name for cooked collagen). However, a 2019 study found that bone broth is an inconsistent and often low source of collagen precursors compared to effective doses used in research. While bone broth can provide collagen precursors, it is likely not as effective as directly supplementing with hydrolysed collagen or Gelatin (where the exact concentration and hence dose is known).

Vegans and Vegetarians:
Unfortunately, there are no vegan or vegetarian sources of collagen. As a recap, Collagen is derived from the connective tissue of animals. While most nutritional needs can be met with a vegan or vegetarian diet, collagen is an exception. A potential solution is supplementing with the amino acids high in collagen (proline, glycine, lysine, and arginine) along with vitamin C. Though not yet studied, some products on the market meet these criteria.

Conclusion:

Collagen is a powerhouse protein with promising benefits from improving skin elasticity, supporting joint health, and/or injury management/recovery. As a Dietitian, I am all for something that is ‘naturally’ a part of food, with little evidence to support any side effects. Remember, while collagen supplements can be beneficial, they should complement a balanced diet and healthy lifestyle. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are pregnant or breastfeeding.

References:
De Miranda, R. B., Weimer, P., & Rossi, R. C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International journal of dermatology, 60(12), 1449–1461. https://doi.org/10.1111/ijd.15518

Evans, M., Lewis, E. D., Zakaria, N., Pelipyagina, T., & Guthrie, N. (2021). A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. Journal of cosmetic dermatology, 20(3), 825–834. https://doi.org/10.1111/jocd.13676

García-Coronado, J. M., Martínez-Olvera, L., Elizondo-Omaña, R. E., Acosta-Olivo, C. A., Vilchez-Cavazos, F., Simental-Mendía, L. E., & Simental-Mendía, M. (2019). Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International orthopaedics, 43, 531-538. 

Khatri, M., Naughton, R. J., Clifford, T., Harper, L. D., & Corr, L. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino acids, 53(10), 1493-1506.

Alcock, R. D., Shaw, G. C., & Burke, L. M. (2019). Bone broth unlikely to provide reliable concentrations of collagen precursors compared with supplemental sources of collagen used in collagen research. International journal of sport nutrition and exercise metabolism, 29(3), 265-272.