Should I take a collagen supplement in midlife?

We get asked this question a lot from clients or at our retreat days. The answer is always - it depends! Collagen is a type of structural protein and is found in connective tissue, skin, bones, tendons and cartilage.

As we get older our collagen becomes fragmented and our production slows down. By the age of 55 over 15% of our capacity to produce collagen is gone. While some of this loss is natural the loss can be sped up by smoking, high alcohol intake, excessive sun exposure or a high intake of ultra processed foods or sugar. Some autoimmune diseases can also accelerate collagen loss.

There are 28 types of different collagen, but five main types.

• Type I. This type makes up 90% of your body’s collagen. Type I is densely packed and used to provide structure to your skin, bones, tendons and ligaments.

• Type II. This type is found in elastic cartilage, which provides joint support.

• Type III. This type is found in muscles, arteries and organs.

• Type IV. This type is found in the layers of your skin.

• Type V. This type is found in the cornea of your eyes, some layers of skin, hair and tissue of the placenta.

You can support collagen production from eating a protein rich diet alongside fruit and vegetables which contain vitamin C to support collagen production.

Collagen is a protein that can be found in meat and fish with most supplements coming from a bovine source (from cows) or a marine source (fish). Bovine-sourced collagen is usually preferred for bone health benefits while marine collagen is more commonly associated with skin, hair and nail health.  Most collagen supplements are made using a process known as ‘hydrolyzation’ whereby water is used to break down the collagen into smaller pieces known as ‘peptides’ which are easier for our bodies to absorb. Different collagens are needed for different functions. A collagen designed for skin health won’t be able to support bone health.

Collagen for skin health

Some studies point to collagen supplements as supporting skin elasticity, hydration and wrinkles. However a lot of these studies have been paid for by manufacturer’s of collagen so I am a little sceptical. I think a lot of skin wrinkles and elasticity comes down to genetics and lifestyle.

Collagen for bone health

There is an interesting group of studies that shows an improvement in bone health using a particular type of collagen peptide and I take myself and recommend to all those clients with osteopenia, osteoporosis or a family history of these diseases. It is a type of bioactive collagen peptide (bonebalance) and studies show an increase of 9.9% in spine and 11.91% in hip in those that have been taking for 4 years. If you have a family history of osteopenia or osteoporosis or have had a DEXA scan with unfavourable results then taking a collagen peptide especially designed for bone health is essential. While calcium might provide strength to the bones you need flexibility in the bones to prevent fractures.

Collagen for nail and hair health

I find that clients often report good nail growth with collagen supplements - but this could also be down to the fact that collagen is a form of protein. When I increased protein in my diet my nails showed the first improvement and this was before taking any collagen supplements.

Collagen for joint health

Collagen can improve joint pain for some and improve the symptoms of osteoarthritis and this is backed up by some studies. However joint pain can also be contributed to iron or vitamin D deficiency and I would want to check this out with a blood test before recommending a supplement.

I take a collagen that is designed for my bone health, but if you eat a diet high in protein, vitamin C, vitamin D and zinc, avoid the risk factors and maintain regular exercise you might not need a supplement. However you might find that it works for you. Just make sure you take a collagen supplement in the right form for what you need to support.

Brands we recomend

These are brands that we have used personally and so would recommend. There of course many other brands out there that might be just as good. Ossa, Hunter and Gather, Bare Biology and bonebalance.