6 collagen myths busted

Consider collagen the current Marmite of the wellness world. Half seem to be singing its praises as a miracle for skin, hair, and nails. 

Our favourite influencers swear by collagen smoothies, collagen tablets, collagen gels… And, honestly, it wouldn’t be surprising if they were spreading it on toast, too. 

Some are less convinced. Even if they’re aware of the potential benefits, they might believe collagen isn’t “for them”. 

Superfan or sceptic, the best results come from being fully informed.

True or false? Skip to…

• “Collagen is collagen!”
• “Drinking/mixing collagen is less effective.”
• “I’m too young for collagen.” 
• “Collagen’s just a trend!”
• “I can’t have collagen because I’m vegan/vegetarian/following a religious diet.”
• “I do/don’t need collagen because of my protein intake.”

1.  Collagen is collagen!

No! There are many different types of collagen. We’ll look at 3 of them:

• Type I is the collagen you might be thinking of for glowing skin and strong hair and nails. It helps to minimise fine lines and wrinkles - but it’s not just a beauty supplement. It’s present in your tendons, organs, and bones. 
• Type II is more associated with your joint health. It’s the main component of cartilage and is also vital in your connective tissue, spinal discs, and eyes. 
• Type III is found in the intestines, bowel, uterus, and bone marrow. It’s important for the early stages of wound healing before it’s replaced by Type I. 

So it’s easy to see that each type has a different feature - but that’s just for our human bodies. The different sources we obtain collagen from have different amounts of each type. 

Our skin is made of up to 90% Type I collagen, which marine (fish) collagen is most abundant in.¹

Bovine collagen is made from cows (or less commonly buffalo and bison).

It’s high in both Type I and Type III and is more similar to our human collagen than marine sources. However, its bioavailability is slightly lower.²

You can also obtain collagen from pigs (porcine collagen) and chickens. So, collagen isn’t just collagen!

While you may still see benefits from any kind of collagen, it’s worth deciding which may be best for you. 

2. I heard that drinking/mixing your collagen is less effective

Ready-made collagen drinks make it easier to support your skin. 

They contain hydrolysed collagen, which has been broken down into smaller molecules so it’s easier to absorb into the bloodstream. You might also see these referred to as collagen peptides. 

When it comes to mixing collagen powder into your food or drink, thankfully it all goes down the same way! Collagen powder is another source of hydrolysed collagen.

It’s designed to be mixed and will have the same effects whether it’s in your coffee, smoothie, or yoghurt. 

3. I’m too young to feel the benefits

See, this one depends! Before age 20, we’re in our peak collagen-producing days. So there’s not any need to supplement it. 

It’s believed we lose 1% of our collagen every year once we hit our twenties.³

It’s certainly not a ticking time bomb, but it’s best to start taking collagen preventatively to minimise the effects of ageing on your skin, hair, and joints. 

Everyone ages at different rates - depending on genetics, diet, smoking habits, UV exposure, and more - but most people benefit from collagen supplements from their late twenties onwards.

4. Collagen is just a trend! It’ll pass

Collagen is certainly booming right now. But, whether it’s popular or not, it’s still just as useful to your body!

Collagen is garnering interest because we’re more and more aware of its benefits. 

And we’re more tuned into our skincare than ever, with 51% of us buying a new skincare product once a month or more.⁴

So it’s only natural that a growing interest in ageing well has combined with our new findings about the benefits of collagen. 

We’ve been producing and losing collagen since the beginning of human existence. So, while your social media might feel like it’s overtaken with influencers sipping collagen smoothies and gels, its natural role in our bodies is here to stay. 

5. I’m vegetarian/vegan/following a religious diet. So I can’t have collagen, right?

Yes and no. Unfortunately, marine, bovine, porcine, and chicken collagen can never be vegan or vegetarian. 

You may be able to have some collagen sources depending on your requirements; i.e. pescetarians and those following a halal diet can have marine collagen.

If you eat halal, be aware that it’s possible for manufacturers to add flavourings that contain alcohol - but this is uncommon. 

Thankfully, animal-free collagen is coming into the picture. Scientists are starting to produce forms of collagen derived from genetically modified yeast and bacteria.

This isn’t widely on the market yet, and research is still early. But luckily we’re seeing collagen boosters, plant-based supplements that contain all the ingredients our bodies need to make extra collagen. 

Collagen boosters aren’t technically a form of collagen, but they provide the “recipe” to produce collagen yourself. 

6. Collagen is a protein, and I already have a good protein intake. So I don’t need collagen…

Collagen is a protein, but it won’t necessarily have the same effect as your steak dinner or your post-workout shake. 

“Technically”, explains our Senior Nutrionist Alex Glover, “collagen will contribute to your body’s total amino acid pool. 

However, it is not considered a complete protein. While all collagen contains 19 different amino acids, it lacks one of the essential 9 (tryptophan).” 

Complete proteins - like you’d find in protein powder or meat - are best for gaining muscle and recovering between workouts. 

“Because of this, it is best not to rely on collagen as a primary source of dietary protein,” says Alex. “The amino acids you need for collagen synthesis are in different proportions to the ones responsible for building muscle and recovering after a workout.”

That said, collagen could be a great addition if you experience joint pain after exercise. A 24-week study found that athletes taking liquid hydrolysed collagen experienced less joint pain after exercise than their placebo group.⁵

In short, it’s not advisable to use your collagen supplements as your main source of protein. But it could be useful in supporting the joint and bone care you need to stay healthy.

Any surprises?

Navigating true and false claims can be difficult - especially for something as popular as collagen.

We’re lucky to have experts on hand who can provide qualified, in-depth advice and help you make decisions towards your healthiest self. 

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 24 August 2022