Let’s Talk About Collagen: What You Really Need to Know
Collagen is one of those buzzwords we hear everywhere these days, especially among women around menopause. As someone passionate about both skin and nutrition, I often get asked, “Should I be taking collagen supplements?” So, let’s dive in together and uncover the facts so you can decide what’s best for you.
What Exactly Is Collagen?
Collagen is the superstar protein of our body—it’s the most abundant and acts as the structural framework for your skin, tendons, bones, and other connective tissues. Because it’s so crucial for skin elasticity and hydration, collagen is often marketed as the ultimate “youth elixir.”
Its makeup is fascinating—it’s primarily made up of three key amino acids: glycine, proline, and hydroxyproline. This unique structure makes it stand out from other proteins.
How Does Your Body Use Collagen?
Here’s something many people don’t know: when you consume collagen (whether it’s in food or supplement form), your body doesn’t just absorb it and plug it into your skin. Instead, collagen is broken down into amino acids during digestion.
From there, your body decides how to use those amino acids—it might rebuild them into collagen or use them elsewhere for other proteins it needs. Essentially, consuming collagen is similar to eating any other protein.
Natural Sources of Collagen
If you want to support your body’s natural collagen production, you can start with the right foods:
- Protein-rich options: Think chicken, beef, fish, and bone broth—these are all packed with the specific amino acids your body needs to build collagen.
- Vitamin C-rich foods: This is the magic helper for collagen production! Include plenty of fruits and veggies like oranges, kiwis, strawberries, peppers, and broccoli in your meals. Vitamin C helps your body use those amino acids efficiently to maintain healthy skin, bones, and connective tissue.
Should You Take Collagen Supplements?
Here’s where it gets tricky. The evidence on collagen supplements is mixed. Some studies show benefits for skin elasticity and hydration, but others suggest you can achieve similar results through a well-balanced diet without the added cost of supplements. In conclusion, although there have been studies showing some benefits for reducing the signs of ageing (de Miranda et al, 2021; Pu et al, 2023) the jury is still very much out.
Collagen Supplements
Here’s my advice:
- Weigh the cost vs. benefit: Many collagen supplements are expensive, and their effectiveness can vary greatly from person to person.
- Prioritise a whole-food approach: A diet rich in high-quality proteins and vitamin C often provides what your body needs to produce collagen naturally.
- Consider your unique needs: If you have dietary restrictions or specific health goals, supplements might be helpful—but they shouldn’t replace a healthy diet.
Tip for Trying Supplements
If you do decide to try a collagen supplement, I encourage you to approach it like a little science experiment on yourself. Take note of your skin’s condition before starting and reassess after 8–12 weeks. If you don’t notice any difference, it might be better to save your money and focus on nourishing your skin and body in other ways.
My Takeaway for You
Collagen is essential for healthy skin, connective tissue, and bones, but the body’s ability to produce it depends on more than just supplements. By focusing on a nutrient-dense diet and adding collagen-boosting foods, you’ll be giving your body the tools it needs to naturally thrive.
When combined with a personalised skin and wellness routine, you can enhance both your inner health and outer glow.
If you’re wondering whether collagen supplements might be right for you or how to include more collagen-boosting foods in your diet, I’m here to help. Drop me a message, and let’s explore the best options for your unique skin and wellness journey.