# Collagen Hype vs Collagen Science

Published March 2026 • 5 min read
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### Key Takeaways

- Collagen production declines about 1% per year after 25
- Hydrolysed collagen peptides are absorbed and reach skin tissue
- Clinical trials show improved skin elasticity and reduced wrinkles
- Joint pain and bone density also benefit from collagen supplementation

Collagen supplements are a multi-billion-pound industry. Sceptics argue your stomach just digests them into amino acids, making them no different from any protein source. But the research tells a more interesting story: hydrolysed collagen peptides are absorbed intact, detected in the bloodstream, and do accumulate in skin and joint tissue. The question isn't whether they're absorbed — it's whether they work.

## What Happens to Collagen as You Age

Collagen is the most abundant protein in your body — it's the structural scaffold of your skin, bones, tendons, ligaments, and blood vessels. After 25, production declines by approximately 1% per year. By 50, you've lost roughly a quarter of your collagen. The visible result: wrinkles, sagging skin, and joint stiffness.

Beyond appearance, collagen loss affects structural integrity everywhere. Cartilage thins, tendons become more injury-prone, bones weaken, and blood vessels stiffen. UV exposure, smoking, sugar (via glycation), and poor nutrition all accelerate collagen breakdown. The decline is natural, but lifestyle factors determine how fast it happens.

## Do Supplements Actually Help?

The sceptical argument — that collagen is just digested into amino acids — turns out to be incomplete. Hydrolysed collagen (broken into small peptides of 2-3 amino acids) is absorbed through the gut and detected in the bloodstream as collagen-specific peptides (like Pro-Hyp and Hyp-Gly). These peptides accumulate in skin and stimulate fibroblasts to produce new collagen.

A double-blind, placebo-controlled trial in Skin Pharmacology and Physiology showed that 2.5g of collagen peptides daily for 8 weeks significantly improved skin elasticity in women aged 35-55 compared to placebo. Another study in the Journal of Cosmetic Dermatology found reduced wrinkle depth and improved skin hydration. For joints, a study in Current Medical Research and Opinion showed reduced knee pain in athletes taking 10g of collagen daily.

## How to Supplement Effectively

Use hydrolysed collagen peptides (not gelatin or unhydrolysed collagen) — the smaller peptides are better absorbed. For skin, 2.5-5g daily is effective based on the studies. For joints, 10g daily is the studied dose. Type I and III collagen are most relevant for skin; type II for cartilage and joints.

Take collagen with vitamin C (needed for collagen synthesis) — 50-100mg of vitamin C with your collagen dose. Morning or evening doesn't matter; consistency does. Results take 4-12 weeks to become noticeable. Choose a reputable brand that provides third-party testing for heavy metals, as collagen sourced from animal bones can concentrate contaminants.

#### Who Is This For?

Anyone interested in evidence-based longevity strategies, health optimisation, and understanding the latest research on ageing and healthspan.

#### Consult Your Doctor If...

You are pregnant, breastfeeding, taking prescription medications, or have a pre-existing medical condition. This content is educational and does not replace professional medical advice.

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Medical Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any new supplement or making changes to your health regimen.

#### Sources & References

1. Skin Pharmacology and Physiology - Collagen Peptides and Skin Elasticity
2. Journal of Cosmetic Dermatology - Collagen and Wrinkle Reduction
3. Current Medical Research and Opinion - Collagen and Joint Pain
4. Nutrients - Collagen Peptide Absorption and Distribution