A simple guide to collagen

Collagen has become a popular supplement for skin, joints, hair, nails and healthy ageing, but it can be hard to know what is actually evidence-based and what is just clever marketing.

Collagen is a structural protein found in skin, bones, tendons, ligaments, cartilage and other connective tissues. As we age, our bodies gradually produce less collagen, and lifestyle factors such as UV exposure, smoking, poor sleep, excess alcohol and inadequate nutrition can also affect collagen health.

One of the biggest misconceptions is that eating collagen simply sends collagen straight to your skin or joints. In reality, collagen is broken down during digestion into amino acids and smaller peptides. Your body then uses these building blocks where they are needed. Some research suggests certain collagen peptides may also help stimulate pathways involved in collagen production, but this area is still evolving.

The strongest evidence for collagen supplements is for modest improvements in skin hydration, elasticity and wrinkle appearance, and some support for joint comfort, particularly in people with osteoarthritis or exercise-related joint discomfort. Evidence for hair growth, nails, gut health and broad anti-ageing claims is much weaker.

Collagen may be useful for some people, but it is not essential and it is not a complete protein. It should not replace good-quality protein foods, strength training, sleep, sun protection or the basics of a balanced diet.

At Mission Nutrition, we can help you look at the bigger picture - your protein intake, nutrient needs, lifestyle habits, health goals and whether supplements are worth considering for you.

Want to know more? If you are unsure whether collagen is worth taking, or what would actually make the biggest difference for your skin, joints, energy or overall health, book a personalised appointment with the Mission Nutrition team.