Collagen – Should You Be Taking It?
Morning,
I can’t believe it’s September already! With schools going back, it always feels like a fresh start. This year feels a little different for me, with my eldest now moving from education into full-time work! September is also a busy time in clinic, as many people decide it’s the right moment to focus on themselves. If that’s you, this is the perfect month for a reset and to make lasting changes—whether that’s through working with me 1:1, or by joining my 1-week NOURISH programme starting on 22 September. I’ve tested all the recipes now, and everything is ready to go.
And with that in mind, I thought I would share some of my thoughts on a subject that comes up a lot—collagen.
When people ask me about collagen, it’s usually in the context of supplements—particularly for hair, skin and nails. The honest answer isn’t straightforward, because the benefits can be quite mixed and often very individual. I know that can feel a little frustrating when all you really want is a clear “yes, go for it” or “no, don’t bother.” But like so much in nutrition, it really does come back to personalisation—what works brilliantly for one person might not make much difference for another.
Collagen is a structural protein that helps to form connective tissue, skin, bones, tendons and cartilage. It’s something our bodies naturally produce, but frustratingly, we make less of it as we age. Production is also affected by lifestyle factors such as smoking, high sun exposure, excess alcohol and sugar.
There are at least 28 types of collagen, but five stand out as the most relevant:
Type I – The most abundant type (about 90% of your body’s collagen), giving structure to skin, bones, tendons and ligaments.
Type II – Found in cartilage, supporting healthy joints.
Type III – Present in muscles, arteries and organs.
Type IV – Found in the layers of your skin.
Type V – Present in the eye and certain layers of skin and hair.
Food first
You know I’m a big fan of prioritising dietary protein. Eating a protein-rich diet, alongside nutrients like vitamin C, is essential for collagen production. Think citrus fruit, kiwi, peppers, broccoli and—in season right now—blackberries. Zinc and vitamin D also play a role, as does resistance exercise. And don’t forget about the mighty bone broth—such a nourishing way to support natural collagen. A splash of apple cider vinegar in the pot helps draw out even more goodness from those bubbling bones.
Supplements
Collagen supplements usually come from two main sources: bovine (cow) or marine (fish). In general, bovine is often used for bone health, while marine is more associated with skin, hair and nails. Both are processed through hydrolyzation, which breaks the collagen down into peptides that are easier for your body to absorb.
Do I recommend collagen for skin, hair and nails? Not usually. Some people swear by it, but in my experience, optimising protein intake and maintaining a healthy lifestyle (no smoking, limited alcohol, sensible sun exposure) has a far greater impact.
Do I recommend collagen for joint health? Sometimes. I look at someone’s diet, health history and symptoms before deciding. For some people, especially those with osteoarthritis, it can be helpful.
Do I recommend collagen for bone health? Yes. If you have osteoporosis, osteopenia, a family history of bone issues, or are recovering from a fracture, there is good evidence to support collagen supplementation. I recommend it in clinic, particularly during perimenopause, when women are at greater risk of bone density loss.
The takeaway
Focus on protein and vitamin C for natural collagen production.
Consider collagen supplements selectively—particularly for bone and joint health.
Lifestyle choices matter: resistance exercise, vitamin D and zinc are all key, while smoking, excess alcohol and too much sun can undermine collagen production.
As always, it’s about the bigger picture rather than one single supplement.
Keep me updated, and as always, any questions—just get in touch.
Happy eating,
Tasha
Ps. the picture is to encourage you to get out there and lift some weights !
