An evidence-based look at how collagen supports skin,
joints and bones, and why levels decline as part of the ageing process.
As the most abundant protein in the human body, collagen forms the structural framework of skin, bones, tendons, ligaments and muscles - supporting strength, flexibility and overall integrity.
Natural collagen levels decline with age
From around the age of 25, collagen production begins to decrease by approximately 1% each year. Over time, this natural decline contributes to visible and structural signs of ageing, including wrinkles, joint discomfort, reduced bone density and loss of muscle mass [0].
Supplementing with high-quality collagen peptides can help support the body’s collagen framework and overall wellbeing.
Types of collagen
Type I is dominant in skin, bones, tendons, ligaments & teeth, supporting structure & strength.
Type II is primarily found in cartilage, where it helps cushion joints and support smooth mobility
Type III is present in muscles, blood vessels & organs, contributing to flexibility & elasticity.
Building
blocks of
collagen
Collagen comprises nineteen amino acids, with four key players - arginine, glutamine, glycine, and proline - driving its functionality [3].
These amino acids are critical for collagen’s role in tissue repair and maintenance:
Collagen's function in the body
Skin Health
Type I and III collagen peptides support skin hydration and elasticity by stimulating fibroblasts, enhancing dermal structure, reducing wrinkles and helping minimise visible signs of ageing over time naturally [2, 14, 19, 20].
Joint Health
Type II collagen supports joint comfort and mobility by promoting cartilage health, maintaining connective tissue integrity, helping to reduce inflammation and joint stiffness over time naturally [15, 16, 21, 22].
Bone Health
Type I collagen forms the organic matrix of bones, helping to support bone strength, density, structural integrity and overall skeletal resilience and long-term health and vitality [17, 18].
Gut & Vascular Health
Type III collagen supports the gut lining and blood vessel flexibility, helping to maintain digestive function, support healthy circulation and promote overall vascular integrity and resilience [13].
Collagen & ageing
From age 25, collagen production declines by approximately 1% annually, accelerating signs of ageing [0].
External factors like UV exposure, smoking, pollution, and poor diet further degrade collagen through oxidative stress and reduced biosynthesis [0]. This leads to visible effects such as wrinkles and sagging skin, as well as physical issues like joint stiffness and reduced bone density. Supplementing with collagen can help counteract these effects, supporting tissue repair and resilience.
Collagen for bones, tendons
& joint health
Type I collagen forms the organic matrix of bones, enhancing bone mineral density (BMD) and calcium absorption, which helps prevent osteoporosis [17, 18]. In tendons and ligaments, collagen ensures tensile strength and supports repair, benefiting athletes and those with injuries.
For joints, Type II collagen promotes cartilage regeneration and reduces inflammation by lowering cytokines like TNF-alpha, alleviating osteoarthritis symptoms such as pain and stiffness [15, 16, 21, 22]. Clinical studies show that collagen supplementation improves joint comfort and supports bone and tendon health, making it valuable for active lifestyles and ageing gracefully.
+ Bone Broth: Rich in gelatin, a cooked form of collagen.
+ Fish Skin and Chicken Skin: High in Type I collagen.
+ Connective Tissues: Found in cuts of meat like tendons & ligaments.
+ Vitamin C-Rich Foods: Citrus fruits, bell peppers, and strawberries [27].
+ Copper and Zinc: Nuts, seeds, & leafy greens enhance collagen production.
+ Amino Acids: Legumes, tofu, and quinoa contribute to collagen formation.
Mechanisms of action
Collagen peptides work by:
Absorption: Hydrolysed peptides, like Gly-Pro-Hyp, are absorbed into the bloodstream within 15 minutes, reaching the skin and joints [2].
Fibroblast Stimulation: Peptides activate fibroblasts, boosting collagen and hyaluronic acid production for skin hydration and joint cushioning [2].
Extracellular Matrix Repair: Support tissue regeneration by providing amino acids for structural repair [2].
These mechanisms underpin collagen’s ability to enhance skin, joint, and bone health.
Understanding the Differences
Our collagen supplements are derived from marine (fish) or bovine (cattle) sources, each offering unique benefits. Both sources are enzymatically hydrolysed for bioavailability, making them equally effective depending on dietary preferences and health goals.
Marine Collagen
Sourced from wild-caught fish skins, it is rich in Type I collagen, ideal for skin and bone health. Its smaller peptide size (1-4 kDa) enhances absorption [25]. It’s sustainable and suitable for pescatarian diets but should be avoided by those with fish allergies.
Bovine Collagen
Derived from grass-fed cattle, it contains Types I and III collagen, supporting skin, muscles, and gut health. It’s effective for joint and bone support, promoting strength, flexibility and overall connective tissue function [26]. Avoid if allergic to beef.
Marine vs. bovine: which is right for you?
Collagen supplements: evidence from research
Clinical trials show that 2.5–10 g/day of collagen peptides improves skin hydration, elasticity, & wrinkle reduction [14, 19, 20]
Studies demonstrate reduced joint pain & improved mobility in osteoarthritis patients, with doses of 5–10 g/day [15, 16, 21, 22].
Human trials report increased BMD in the spine & femur after one year of supplementation at 5–10 g/day [17, 18].
Show antioxidant & anti-inflammatory effects, though human applicability is limited [0].
Collagen is a vital protein for skin, joints, bones, and overall health. Its decline with age underscores the value of supplementation, with research confirming benefits for skin elasticity, joint mobility, and bone density [14, 15, 17].
A balanced diet rich in collagen-supporting nutrients, combined with high-quality marine or bovine collagen supplements, can promote long-term wellness.
As research continues to explore collagen's potential, incorporating it into your routine offers a science-backed approach to healthy ageing.
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