Let's learn about... Collagen

Hype? Helpful? Or hormonal essential? I do the research so you don't have to.

Photo by Miguel Bruna on Unsplash

Over the past few months, I've had a growing number of questions about collagen, especially from women in midlife looking to support skin, joints, sleep, energy, and that elusive sense of vitality. It’s no wonder: collagen is suddenly everywhere, and seemingly in everything, from beauty products to protein bars, with big promises in tow.

But what exactly is it? Does it matter more as we age — especially for women? And is supplementation really worth the investment, or is this yet more marketing hype in a wellness wrapper? Here’s my understanding of the science, the options, the truth, and the brand I choose to test.

So what is collagen?

Collagen is the most abundant protein in the body — a structural powerhouse that keeps our skin firm, joints cushioned, bones strong, and connective tissues elastic. Think of it as scaffolding for your body. Without it, things start to sag, ache, or weaken. There are at least 28 types of collagen, but the three most relevant to our health and aging are:

• Type I – found in skin, bones, tendons

• Type II – found in cartilage and joints

• Type III – found in skin, organs, and blood vessels

But, my first question on getting this far in the research was how does the protein that we find in food, differ from the protein we’re talking about here, in our bodies?

Turns out, when you eat protein — whether it’s from a steak, lentils, tofu, or a collagen powder — you're consuming chains of amino acids, which are the building blocks of protein. These are broken down during digestion into individual amino acids (collagen, for example, is built mainly from glycine, proline, and hydroxyproline) which your body then absorbs and repurposes to build or repair your own proteins — including things like muscle, enzymes, hormones… and yes, collagen.

So when we talk about protein in a piece of food, we’re really talking about the raw materials your body needs to carry out repairs, regeneration, and growth. If we used a building analogy, imagine food protein as the bricks, vs the roofs and walls we’d build with them ie how it gets used in the body. another way to look at it is: dietary protein gives you the ingredients, body protein is the final recipe — created when you have the right ingredients in the right proportions, along with co-factors like vitamin C.

This is important because eating more general protein (like chicken, beans, or eggs) gives your body a broad amino acid profile, but not necessarily the high levels of the specific, concentrated and exact amino acids needed for collagen production. So collagen supplements or collagen-rich foods (like bone broth) can be helpful.

Why Collagen Matters (especially in midlife)

From our mid-20s, collagen production begins to decline — subtly at first, then more dramatically. For women, the biggest drop-off comes during perimenopause and post-menopause, when falling oestrogen levels trigger up to a 30% reduction in skin collagen in just five years.

The result? Thinner skin, more visible wrinkles, joint stiffness, slower recovery, fragile hair and nails, and a creeping sense that things don’t quite bounce back like they used to. This is where collagen supplementation enters the chat — not as a cure-all, but potentially as a supportive ally in weathering the changes of midlife with a bit more resilience and glow. And Lord knows we could all do with a bit of that!

But does it actually work?

According to some studies (as linked), high-quality collagen supplements have shown benefits such as improved skin elasticity, hydration, and smoothness; reduced joint pain in active or aging adults as well as support for bone density. Also stronger hair and nails; better gut health via support for the intestinal lining; even a possible calming effect (thanks to the glycine content, which may support sleep).

That said, collagen supplementation is not a magic potion — and it won’t reverse aging. But as part of a broader vitality toolkit, it would appear (via the studies) to be surprisingly effective. Here’s another study on 99 Japanese women aged 35-50 years old, showing the effects of collagen supplementation on skin hydration.

How to Use Collagen Effectively

If you’re curious to try it, the good news is that it’s easy to incorporate into daily life. Most clinical studies showing benefits used a dose of 5–10 grams per day (1-2 heaped teaspoons), which you would typically mix as a powder into a hot drink like coffee or tea, add to smoothies, or stir into soups or porridge. It’s generally tasteless and dissolves well in warm liquids — a big plus if you’re adding it to your morning ritual. But…

• Consistency is key — daily use over 8–12 weeks is what most studies are based on.

• Pair it with vitamin C — your body can’t synthesize collagen without it. Either take a vitamin C supplement or eat a rich source of it (like berries, citrus, red peppers) around the same time.

• Time of day is flexible, though some people prefer taking it in the morning or after exercise.

Bovine or Marine collagen?

Both bovine (from grass-fed cow hides) and marine (extracted from fish skin or scales) collagen offer benefits, but they’re slightly different in structure and focus.

Roughly speaking, bovine-sourced collagen is generally Type I & III, good for skin, joints, bones, the gut, and is considered a more complete support for body-wide connective tissue. Marine-sourced collagen is primarily Type I, so good for skin, hair and nails, and is composed of smaller peptides, so offers slightly faster absorption — it’s also sometimes viewed as the more environmentally responsible choice because it’s effectively upcycling fish industry by-products.

That said, both sources are effective, and the best choice depends on your health priorities, values, and dietary preferences.

Vegetarian? Your Best Options

True collagen only comes from animal sources, so there’s currently no such thing as vegetarian or vegan collagen. However, you can still support your body’s natural collagen production with a collagen-building approach via products like vegan collagen boosters that contain:

• Vitamin C – essential for collagen synthesis

• Zinc, copper, and silica – trace minerals that support connective tissue

• Amino acids like glycine, proline, and lysine – derived from plant proteins

While these won’t provide collagen directly, they will support your body to produce it. Combining a protein-rich diet with antioxidant and mineral support can still go a long way toward maintaining strong skin, joints, and bones — without animal products.

The Brand I Chose: Ancient & Brave True Collagen

To clarify up front, I have no professional affiliation to Ancient & Brave True Collagen, nor have I been paid to advocate for it. I picked it purely based on my research and recommendations from friends, and started taking it for this feature. However, swaying my judgment was the fact that it’s a UK-based brand known for clean ingredients, thoughtful sourcing, and an ethical footprint (plus Davina McCall uses it!). It contains 100% hydrolysed bovine collagen peptides (Type I) sourced from grass-fed, pasture-raised European cows. It’s free from fillers, flavours, or any additional additives, and really does have no smell or discernible taste. Ancient & Brave also do a marine version sourced from wild swimming Alaskan white fish.

A heaped teaspoon (approx. 5g) is the standard serving so I’ve been mixing it into a bowl of porridge or combining it with a glass of juice (apple and mango). It’s worth noting though that this version does not include vitamin C, which is essential for collagen synthesis. Hence my taking it with juice, or I add some chopped fruit or berries to my porridge.

Most studies underline that collagen supplementation is a slow burner in terms of noticeable effect, so I’ll report back in a month, with 8 weeks said to be the average time to really notice a difference. For me, I’m always chasing extra energy and less dark circles, so that’s what I’ll be hoping for! I’ll let you know.

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