{"id":323754,"date":"2026-03-01T17:29:15","date_gmt":"2026-03-01T17:29:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/323754\/"},"modified":"2026-03-01T17:29:15","modified_gmt":"2026-03-01T17:29:15","slug":"a-guide-to-collagen-supplements-and-exactly-how-they-work-for-your-skin-hair-and-nails","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/323754\/","title":{"rendered":"A guide to collagen supplements and exactly how they work for your skin, hair and nails"},"content":{"rendered":"

Collagen beauty supplements<\/a> are one of the more controversial subjects in the skin and wellness industry. In the search for effective ways to enhance vitality, the suggestion of simply sipping a drink, chewing a gummy or popping a powder into your smoothie sounds tempting, but we all want to know whether ingestible collagen<\/a> can really boost your skin and hair from the inside out. <\/p>\n

Here, experts share the facts around collagen, and \u2013 if you’d benefit from incorporating them into your own regime \u2013 the best collagen supplements to try now.<\/p>\n

What is collagen?<\/p>\n

“Collagen<\/a> is a multi-functioning protein in the human body and the building block of the skin,” explains consultant dermatologist<\/a>, Dr Alia Ahmed<\/a>. “It plays a major role in the skin’s structure, providing its elasticity, hydration, and strength.” As collagen is what keeps our skin from sagging, it in turn dictates how smooth and plump it looks.<\/p>\n

Do we need to supplement our natural collagen levels?<\/p>\n

Our collagen levels deplete as we age, especially for women entering the menopause<\/a>, which leads to the lack of firmness seen in mature skin<\/a>.<\/p>\n

“Our natural collagen production slows down from our early 20s by 1-to-1.5 per cent every year and by age 50, most individuals will have lost about half of the collagen in their skin,” reveals the plastic surgeon Dr Paul Banwell<\/a>. “This can lead to skin sagging, thinning and wrinkles,” he confirms.<\/p>\n

Collagen depletion, however, does not happen at the same rate for everyone. “The rate will depend on various lifestyle factors, such as diet, sun exposure, sleep and stress levels plus genetics and hormones,” explains Daisy Whitbread<\/a>, a nutritionist specialising in ageing and beauty.<\/p>\n

That means wearing SPF<\/a> daily and limiting sun exposure, as well as having a healthy, balanced lifestyle, can help protect against prematurely dropping collagen levels. You can’t reverse the process, but experts agree that it’s never too late to maintain the health of your skin. <\/p>\n

How do collagen supplements work?<\/p>\n

Enter collagen supplements, which are designed to help ‘top up’ your natural collagen levels, potentially minimising the effects of collagen depletion.<\/p>\n

Crucially, though, it’s key to understand that collagen supplements do not add the collagen peptides you ingest directly to the dermis, \u201cbut rather the collagen peptides act as a feedback mechanism to trigger your own natural collagen production,\u201d explains Dr Banwell.<\/p>\n

\u201cIt\u2019s believed that the presence of the collagen fragments sends false signals to the body, indicating that collagen destruction has occurred. This stimulates the collagen-producing cells, called fibroblasts, to produce more of your own natural collagen,\u201d explains Whitbread. \u201cThe formulation of elastin (which gives skin elasticity) and hyaluronic acid<\/a> (for hydration) are also stimulated.\u201d<\/p>\n

The result, arguably, is an increase in your body’s collagen levels, which in turn means a healthier, firmer complexion over time. <\/p>\n

The collagen supplements that are proven to work:\"Absolute<\/a>Absolute Collagen Marine Liquid Collagen<\/p>\n

In the largest double-blind, placebo-controlled clinical trial of hydrolysed collagen supplements ever done, Absolute Collagen (containing 8000mg of hydrolysed marine collagen) was found to improve participant’s skin evenness, including the appearance of lines and wrinkles, by 100 per cent. <\/p>\n

\"Skinade<\/a><\/p>\n

Multi-award winning, Skinade has been proven to deliver an increase in collagen density, skin hydration and skin elasticity after 90 days. The one-a-day drink contains 7,000mg of high-grade collagen from freshwater fish, alongside no artificial flavours or colourings.<\/p>\n

\"Vida<\/a>Vida Glow Liquid Advance supplements<\/p>\n

Vida Glow extensively invest in research to substantiate their claims, including independent clinical trials conducted by dermatologists, and randomised, double-blind placebo-controlled trials which demonstrate the marine collagen’s effectiveness at smoothing fine lines and wrinkles, increasing skin firmness and enhancing skin elasticity. <\/p>\n

\"InGenious<\/a><\/p>\n

In 2019, InGenious underwent double-blind and placebo-controlled testing for an independent trial carried out on 116 women. The results were impressive, with 98 per cent of the group experiencing a significant improvement to the quality of their skin in at least one of the clinical measurements (fine lines and wrinkles, facial appearance, skin hydration and skin elasticity). InGenious comes in capsule form making it ideal for those who don’t like flavoured ingestibles. <\/p>\n

\"Ancient<\/a>Ancient + Brave Matcha Collagen <\/p>\n

For collagen benefits with hit of caffeine in the mornings, try this Matcha blend. It also contains a dose of lion’s mane mushrooms for a calming boost. This B-corp brand uses hydrolysed collagen peptides derived from “raw materials that are exclusively sourced and originate from healthy animals. The cows have been raised naturally and follow a predominantly grass-fed diet,” explains Dr Jenna Macciochi, Ancient + Brave’s head of innovation. <\/p>\n

Isn’t collagen too large to be absorbed into the bloodstream?<\/p>\n

\u201cCollagen molecules are indeed too large to be absorbed into the bloodstream, but the collagen in specialist drinks and other supplement formulations is mostly hydrolysed,\u201d explains Tariq Karim, doctoral research fellow at Santi London<\/a>. This means that the collagen molecules have been broken into smaller pieces, called peptides<\/a>, which have a very low molecular weight, making them more easily absorbed in the gut.<\/p>\n

What is the difference between varying types of collagen supplements?<\/p>\n

Dr Ahmed explains: \u201cWhen looking at oral collagen supplementation, it\u2019s important to look at the collagen source (whether it’s marine or bovine), the type (hydrolysed, dipeptide, or tripeptide), the dose per day, and delivery (capsule or liquid form) when making your choice. This all determines its efficacy \u2013 type 1 hydrolysed marine collagen has been scientifically proven to be the most bioavailable to the body.\u201d <\/p>\n

\u201cType 1 hydrolysed marine collagen has been scientifically proven to be the most bioavailable to the body.\u201d <\/p>\n

To enjoy the other health benefits of collagen \u2013 which in addition to boosted skin are said to include enhanced hair and nail growth, reduction of bone loss, improved heart health, increased muscle mass, and reduced joint pain \u2013 studies <\/a>recommend that adults consume between 2.5 to 15 grams of collagen per day. <\/p>\n

Gold Collagen Forte Plus <\/p>\n

\"Forte<\/a><\/p>\n

The best collagen supplements also go beyond simply aiding with skin health. Gold Collagen Forte Plus, for example, contains the nutrients needed to support the immune function, heart health and encourage better hair growth. <\/p>\n

Is there clinical research behind collagen supplements?<\/p>\n

There is, as Dr Ahmed refers to above, although some are often the result of clinical research conducted via the brands themselves. While this is not necessarily a problem, know that there is a big difference between ‘consumer testing’ and ‘clinical data’, explains Dr Sophie Shotter \u2013 skin and aesthetics expert, and founder of Illuminate Skin Clinic<\/a>.<\/p>\n

\u201cA double-blind, placebo-controlled, randomised study is the top tier of data,\u201d she says, \u201cwhich should ideally be published in a peer-reviewed publication\u201d. <\/p>\n

\u201cThere is a big difference between ‘consumer testing’ and ‘clinical data’.\u201d<\/p>\n

In this vein, \u201cone randomised, double-blind placebo study showed that after eight weeks of taking collagen, participants experienced increased skin moisture, and after 12 weeks saw decreased collagen disintegration,\u201d registered nutritionist Clarissa Lenherr<\/a> tells us here<\/a>. <\/p>\n

Dr Banwell adds that: \u201cIn two independent clinical studies, it been proven that the type of collagen peptides used in Skinade<\/a> are absorbed into the bloodstream and in a recent double-blind, placebo-controlled case study, participants saw an increase in collagen density, skin hydration and skin elasticity after drinking Skinade for 90 days, compared to a control group.\u201d <\/p>\n

Meanwhile, Dr Shotter recommends Absolute Collagen<\/a> which is said to have conducted the most robust research on a collagen supplement ever. During their gold-standard clinical trial<\/a>, 100 per cent of participants experienced improvements in clinical measures of skin quality, and upwards of 60 per cent reported smoother, thicker, and glossier hair. <\/p>\n

Absolute Collagen Marine Liquid Collagen Supplement Drink<\/p>\n

\"Absolute<\/a>When should I start taking collagen supplements?<\/p>\n

“As with most things in life, a preventative approach is ideal, so the earlier you start taking collagen supplements the better. I would recommend starting in your late 20s to early 30s to get the best results,” says Whitbread.<\/p>\n

“It\u2019s dependent on what your own objectives are and your lifestyle, but generally taking the drinks in your 30s would be beneficial both in terms of enhancement and prevention,” Karim concurs. <\/p>\n

Is ingestible collagen suitable for everyone?<\/p>\n

A lot of collagen drinks are not vegetarian or vegan, because “collagen is mainly derived from either fish [marine collagen] or pigs [bovine collagen]”, explains Karim. “It is often not very clear which types of collagen are used in different products and what their origin is \u2013 you often have to refer to the small print to find out,” adds Dr Banwell. <\/p>\n

However, there are vegan alternatives, such as the SkinGlo Vegan Collagen Support<\/a> which we recommend as it was proven to work better than non-vegan alternatives in a test. Karim’s renowned clinic Santi London<\/a> conducted a three month trial of 34 people split into three: one cohort taking this, another taking marine collagen, and a control group. Using the innovative Templar Skin Lab<\/a>, participants had their collagen levels measured using ultrasound technology with the group taking the vegan supplement reporting a 16 per cent increase, while those taking the marine collagen exhibiting a 14 per cent increase in collagen score. <\/p>\n

Some collagen supplements are safe for use in pregnancy and while breastfeeding, though it is formulation dependant \u2013 and therefore important to check with each individual brand and a health practitioner if you’re unsure. <\/p>\n

How can you tell if collagen supplements really work?<\/p>\n

Reading up on successful trials featuring your chosen supplement is one thing, but knowing whether they’re having the same effects on you personally is another. This is where technology like Santi London’s Templar Skin Lab can provide invaluable insight. <\/p>\n

\u201cReading up on successful trials is one thing, but knowing whether they’re having the same effects on you is another.\u201d<\/p>\n

Offering a ‘Skin MOT’, the advanced tech uses seven different parameters to provide a range of data relating to different aspects of your skin\u2019s health, one of which being your collagen levels. Periodic checks can help assess the efficacy of any supplements, or collagen stimulating treatments you may be investing in. <\/p>\n

Will focusing on a healthy diet work better than supplementation?<\/p>\n

\u201cTo be clear, collagen supplements are not a replacement for a healthy and balanced lifestyle,\u201d cautions Dr Banwell. \u201cHowever, a healthy lifestyle does not prevent collagen loss, so it is really two different things. Collagen drinks are designed to trigger a physiological response in the body, irrelevant of lifestyle. It\u2019s a bit like asking if a healthy lifestyle means you don\u2019t need to wear SPF<\/a>. Of course you do and must! The functionality of collagen supplements cannot be achieved by what you eat.\u201d<\/p>\n

As Dr Shotter puts it, \u201cthe more we top up\u201d our collagen stores, \u201cthe better our skin will age\u201d \u2013 hence why the notion of ‘collagen banking’ is booming on social media (with videos tagged as such boasting three million views on TikTok).<\/p>\n

In her opinion, the best results always come from \u201ca multimodal approach\u201d, using a combination of topical and ingestible products alongside professional treatments, such as in-clinic methods<\/a> designed for collagen stimulation. <\/p>\n

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