Collagen Supplements: Do They Really Improve Skin, Joints, and Hair Health?
Collagen supplements have exploded in popularity over the past few years, with bold claims that they can improve skin elasticity, strengthen hair and nails, and even reduce joint pain. From powders and capsules to collagen-enriched snacks, this “miracle” protein seems to be everywhere. But with all the hype surrounding collagen, it’s natural to ask:
👉 “Do collagen supplements really work, or are they just another health trend?”
At XLR8 Your Health, we believe in taking a balanced, evidence-based approach to supplements. While collagen supplementation shows promise for certain health benefits, it’s not a one-size-fits-all solution—and its effectiveness depends on factors like your age, lifestyle, and overall nutrition. Let’s explore what collagen is, its potential benefits, and whether it’s worth adding to your routine.
What Is Collagen, and Why Is It Important?
Collagen is the most abundant protein in your body, accounting for about 30% of your total protein content. It’s often referred to as the “scaffolding” of your body because it provides structure and strength to connective tissues, including:
✔️ Skin.
✔️ Hair and nails.
✔️ Bones.
✔️ Joints and cartilage.
✔️ Tendons and ligaments.
✔️ Blood vessels.
Your body naturally produces collagen, but this production slows with age. Starting in your mid-20s, collagen production declines by about 1-2% per year, leading to visible signs of aging like wrinkles, fine lines, and joint stiffness. Factors like UV exposure, smoking, stress, and poor diet can further accelerate collagen loss.
💡 Did You Know? Collagen is made from amino acids, primarily glycine, proline, and hydroxyproline, which your body derives from protein-rich foods. However, your body’s ability to produce collagen relies on more than protein—it also depends on nutrients like vitamin C, zinc, and copper.
How Do Collagen Supplements Work?
Collagen supplements are typically made from hydrolysed collagen peptides, which are broken down into smaller amino acids that your body can absorb and use. These peptides are thought to stimulate your body’s natural collagen production by acting as building blocks and triggering repair processes in connective tissues.
💡 The Science: Unlike some proteins, hydrolysed collagen is easily absorbed in the gut because it’s pre-broken down into smaller peptides. Once it’s absorbed, these peptides are distributed throughout the body via the bloodstream.
Evidence-Based Benefits of Collagen Supplements
While more research is needed, studies have shown that collagen supplementation may provide benefits in several key areas. Let’s break it down:
1. Skin Health: Improved Elasticity and Hydration
The most well-documented benefit of collagen supplements is their effect on skin health. As you age, your skin produces less collagen, leading to wrinkles, dryness, and reduced elasticity. Collagen supplementation may help combat these changes.
What the Research Says:
A 2019 review in the Journal of Drugs in Dermatology found that collagen peptides significantly improved skin elasticity, hydration, and density in individuals over the age of 35 (1).
A 2015 study showed that women who took 2.5–5 grams of collagen daily for 8 weeks experienced reduced skin dryness and better elasticity compared to placebo groups (2).
💡 Key Factors: The benefits of collagen supplements on skin may take 8–12 weeks to become noticeable and are most pronounced in individuals with signs of aging or skin damage.
2. Joint Health: Reduced Pain and Stiffness
Collagen is a major component of cartilage, the tissue that cushions joints. As cartilage breaks down with age, joint pain and stiffness can develop—particularly in people with osteoarthritis or physically demanding lifestyles.
What the Research Says:
A 2018 study in Current Medical Research and Opinion showed that collagen supplementation reduced joint pain in athletes and improved their ability to perform physical activities (3).
Another study published in Nutrition Journal found that individuals with osteoarthritis who took 10 grams of collagen daily for 24 weeks experienced reduced joint pain and improved mobility (4).
💡 Key Factors: Collagen may be particularly beneficial for individuals with arthritis, athletes, or those who want to protect joint health as they age.
3. Hair and Nail Strength
Collagen is often marketed as a beauty supplement, with claims that it enhances hair growth and strengthens brittle nails. While research in this area is less robust than for skin and joints, early evidence is promising.
What the Research Says:
A 2017 study found that women taking collagen supplements reported stronger nails with fewer breaks after 24 weeks of use (5).
Collagen’s role in maintaining skin health may also support hair follicles by improving scalp circulation and elasticity.
💡 The Verdict: While the evidence is limited, collagen may help improve the strength of hair and nails, especially in individuals with deficiencies or signs of aging.
Are Collagen Supplements Right for You?
While collagen supplements show potential benefits, they’re not a magic bullet. Their effectiveness depends on factors like:
✔️ Your Age: Older individuals may see more noticeable benefits due to declining collagen production.
✔️ Your Diet: If you’re already consuming adequate protein and nutrients like vitamin C, collagen supplements may offer minimal added benefit.
✔️ Your Goals: Are you targeting skin, joints, or overall health? The specific benefits of collagen may vary depending on your primary focus.
💡 Important Note: Collagen supplementation is generally safe, but not all products are created equal. Some collagen powders are poorly sourced, contain unnecessary additives, or are low in bioavailability.
How Can Clinical Nutritionists Support You?
At XLR8 Your Health, we help cut through the confusion around supplements like collagen and provide evidence-based, personalised advice. Here’s how we can support you:
1. Assess Your Nutrient Needs
We’ll evaluate your diet, lifestyle, and health goals to determine whether collagen supplementation is necessary—or whether you can achieve similar benefits through dietary changes.
💡 Example: If you’re already consuming plenty of protein, bone broth, and vitamin C-rich foods, we may focus on optimising your overall diet rather than adding supplements.
2. Recommend High-Quality Products
Not all collagen supplements are created equal. We can help you choose:
✔️ Collagen types (e.g., Type I for skin, Type II for joints).
✔️ Trusted brands with clean, sustainable sourcing.
✔️ Effective dosages based on your specific goals.
💡 Pro Tip: Marine collagen is particularly bioavailable and suitable for skin health, while bovine collagen may be better for joints.
3. Explore Complementary Strategies
Collagen works best when paired with a nutrient-rich diet and lifestyle. We’ll help you incorporate foods and habits that naturally support your body’s collagen production, including:
✔️ Vitamin C (from citrus fruits, capsicum, or leafy greens).
✔️ Zinc and Copper (from nuts, seeds, and shellfish).
✔️ Bone Broth and Gelatin (natural sources of collagen).
4. Address the Root Cause of Aging or Joint Issues
If you’re experiencing skin aging, joint pain, or hair thinning, we’ll look beyond supplements to explore underlying factors like inflammation, nutrient deficiencies, or hormonal imbalances.
Take the Guesswork Out of Supplements
Collagen supplements can be a valuable addition to your wellness routine—but they’re not for everyone. At XLR8 Your Health, we’ll help you determine whether collagen is the right choice for your needs and how to maximise its benefits with a personalised approach.
💡 Ready to optimise your health with expert guidance?
👉 Book a free 15-minute call with us today: xlr8yourhealth.com/contact.
Why Trust XLR8 Your Health?
At XLR8 Your Health, we combine evidence-based insights with personalised care to help you navigate the complex world of supplements and nutrition. Whether you’re exploring collagen for skin, joints, or overall health, we’re here to provide the clarity and support you need.
