Collagen Supplements: What Are the Benefits for Skin and Joints?

Collagen supplements have become increasingly popular among people looking to support healthy skin, joints and overall wellbeing. But what does the science actually say?

A major new review of the available research has provided some encouraging findings. Looking at evidence from 16 meta-analyses, 113 randomised controlled trials and almost 8,000 participants, researchers investigated the potential effects of collagen supplementation on skin and musculoskeletal health.

The findings suggest that collagen supplements may have benefits for skin elasticity, skin hydration and some symptoms associated with osteoarthritis. So, what exactly is collagen, and could a collagen supplement have a place in your wellness routine?

What is collagen?

Collagen is the body's most abundant structural protein. It helps provide structure and strength to connective tissues throughout the body, including the skin, bones, cartilage, tendons and ligaments.

Our body's natural collagen production changes as we get older. This has helped make collagen supplements particularly popular as part of healthy ageing and beauty routines.

Most collagen supplements contain hydrolysed collagen or collagen peptides. These are broken-down forms of collagen protein that are easier to incorporate into a supplement.

Collagen can be sourced from several places, including fish, cattle and other animal sources. Marine collagen, which is generally derived from fish, has become particularly popular among people looking for a collagen supplement.

What are the potential benefits of collagen supplements?

Research into collagen supplementation is continuing to develop. The latest umbrella review brings together a substantial amount of existing evidence and provides some useful insight into where collagen supplementation may be most promising.

Skin is one of the areas where collagen supplementation has received the most attention.

The latest research found evidence suggesting that collagen supplementation may improve measures including skin elasticity and hydration.

Collagen is an important structural component of the skin, so it's understandable why researchers have been interested in whether consuming collagen peptides can influence aspects of skin health.

However, it's important to keep expectations realistic.

Skin health is influenced by many factors, including age, genetics, nutrition, hydration, sun exposure, sleep and lifestyle. A collagen supplement should therefore be considered as one potential part of a wider approach to healthy skin, rather than a replacement for good skincare and healthy habits.

Collagen for joints and mobility

Joint health is another promising area of research.

The latest review found evidence of improvements in some measures of joint pain and symptoms associated with osteoarthritis among people taking collagen supplements.

This is particularly interesting because collagen plays an important structural role in cartilage and other connective tissues.

However, collagen supplements should not be considered a treatment or cure for osteoarthritis or other medical conditions. Anyone experiencing persistent joint pain should speak to an appropriate healthcare professional.

For people interested in supporting their joints as part of a healthy lifestyle, collagen may be worth considering alongside regular movement, maintaining a healthy weight and a balanced diet.

Marine collagen vs bovine collagen

If you've been researching collagen supplements, you'll probably have noticed that there are different sources and types available.

• What is marine collagen? 

Marine collagen is typically derived from fish skin or scales and is generally a source of type I collagen.

Type I collagen is particularly abundant in tissues such as skin and bone, which is one reason marine collagen is frequently associated with beauty and healthy-ageing supplements.

• What is bovine collagen?

Bovine collagen is sourced from cattle and can contain different collagen types, depending on the formulation and part of the animal used.

Rather than assuming that one source is universally better than another, it's sensible to look at the specific formulation, sourcing, quality and manufacturing standards of the product you're considering.

At Oceans Alive, we offer a selection of collagen supplements, including marine collagen and collagen peptide formulations, giving you different options depending on your preferences.

How long does collagen take to work?

One of the most common questions people ask is how quickly they can expect to notice a difference from collagen supplements. There isn't a single answer.

Research into collagen supplementation generally looks at continued use over a period of weeks or longer, rather than expecting an immediate effect after taking a supplement once or twice.

The latest review also suggests that the duration of supplementation can be relevant to some outcomes.

If you're considering collagen, it's therefore more sensible to think about it as part of a consistent, long-term wellness routine, rather than a quick fix.

How should you take collagen supplements?

Collagen supplements are available in several forms, including:

• Collagen powders

• Collagen capsules

• Collagen tablets

• Liquid collagen

• Collagen blends containing additional nutrients

Powders are particularly easy to incorporate into an existing routine. Depending on the product, collagen can be mixed into water, smoothies, porridge, yoghurt or other foods and drinks.

Capsules and tablets can be convenient if you prefer a simple, measured serving. The most suitable option ultimately comes down to your personal preferences and the product formulation.

The bottom line: are collagen supplements beneficial?

The latest scientific evidence gives collagen a credible place within the world of health and wellness. Research suggests that collagen supplements may support skin elasticity and hydration and may help improve some symptoms associated with osteoarthritis.

For anyone interested in supporting their skin, joints and healthy ageing, collagen may be one useful piece of a much bigger picture.

Explore the Oceans Alive collagen collection to discover marine collagen, collagen peptides and other collagen formulations from selected health and wellness brands.

Find a collagen supplement that fits your routine and make it part of your everyday approach to wellbeing.

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A note from Oceans Alive: Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. Always follow the instructions on the product label. If you have a medical condition, take medication, or have any concerns about taking a supplement, speak to a qualified healthcare professional.