What we’ll cover:

• What collagen is and its role in the body
• Collagen supplements - are they worth it?
• Simple ways to support skin health through diet and lifestyle.
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What is collagen?

Collagen is a protein (a nutrient that helps build and repair your body’s tissues) that acts like a natural glue. This helps to hold your body’s tissues together and gives them strength and structure. It is found in your skin, bones, muscles, tendons, and ligaments. In your skin, collagen helps keep it firm and strong, supporting its structure.

It also helps support bone strength, tendons, and joints. While collagen is a type of protein, it does not contain the full spectrum of amino acids required for building and maintaining muscle mass, especially during weight loss. For muscle growth and maintenance, complete dietary protein from whole food sources remains essential.

Your body makes collagen naturally, but as you get older, production slows down. This can lead to wrinkles or looser skin. Rapid weight loss can also leave extra skin, which may make people wonder if there are non-surgical ways to improve skin appearance. 

In recent years, collagen supplements have become popular with people looking for healthier skin - but does the research really support this?
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What does the evidence show?

If you eat or drink collagen, your body breaks it down into amino acids, also known as the ‘building blocks’ of protein. However, this process means the body cannot direct these specifically to the skin, and they may be used wherever they are needed most. 

A recent high quality research review examined the effects of collagen supplements on skin ageing. This included its impact on skin hydration, elasticity, and firmness. With the exception of some industry-funded studies, the review found little evidence that collagen supplements can prevent or reverse skin ageing.

However, some research suggests that collagen supplements may help reduce joint pain in people with osteoarthritis. 

Certain collagen products also contain extra nutrients, like vitamin C or omega‑3s, that may benefit skin health. Since these nutrients have their own benefits, it is difficult to know how much effect the collagen itself provides.

If you do choose to take a collagen supplement:

• Powders or liquids may be easier for the body to absorb (brand-dependent).
• Always check with your GP before starting any supplement to make sure it is safe for you.
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Simple ways to support skin health

You can support your skin by eating well and living a healthy lifestyle. You don’t need collagen supplements to do this. Here are some tips:

• Eat vitamin C rich foods. Examples include peppers, berries, broccoli, citrus fruits, and kiwi. Vitamin C helps the body make collagen.
• Include protein at each meal. Good sources include fish, poultry, meat, yoghurt, tofu, beans, and lentils. Without enough protein, your body cannot produce collagen efficiently.
• Protect your skin from the sun. Use SPF, wear hats, and seek shade. Sun exposure can damage collagen already in your skin.
• Avoid smoking. Smoking reduces collagen production and can speed up skin ageing.
• Stay hydrated. Aim for 2-2.5 litres of water each day to keep your skin hydrated naturally.
• Prioritise sleep. Seven to nine hours per night can help your skin repair and renew.
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Summary

Collagen helps give structure to your skin and body, but natural production slows with age. While supplements are popular and often marketed to improve the appearance of skin, evidence is limited. Collagen supplements can also be expensive. Simple lifestyle choices like eating well, protecting skin from the sun, and getting enough sleep can support healthy skin.