Collagen Supplements

What is Collagen?

Collagen is an essential protein found in the epithelial layer and connective tissue beneath of humans and animals. It plays a vital role in maintaining the structural integrity of the skin, bones, tendons and cartilage. Collagen is also found within and is part of many organ structures like the gut, heart and liver.

As we age, our collagen begins to degrade naturally. This can contribute to thinner and drier skin, reduced bone density and muscle mass, thinner hair and weaker nails. Following this, there is an increased risk of bone fracture and osteoporosis, weaker joints leading to stiffness and pain, and superficial wrinkling and sagging of the skin

Why would a Naturopath recommend a collagen supplement?

Well, for many of the reasons listed above. However, one of the times I will prescribe a collagen supplement is to support the structural integrity of the gut when symptoms of dysfunction appear, like bloating, constipation, diarrhoea, tenderness, nausea and decreased appetite.

If we consider collagen structurally, it’s a protein made of amino acids like glycine, proline and hydroxyproline. When combined, they create a rope-like structure. This means the structure of collagen is strong and stable, perfect for supporting tissue that undergoes lots of mechanical stress. So, it’s a fantastic component for reinforcing a compromised structure like the gut.

So much of the marketing about collagen that saturates our social media feeds is tied to hair, skin and nails, promising plumper skin, longer, thicker hair and stronger nails. While supplementing can contribute to these improvements, we need to ensure we’re using the right kind of collagen. Hydolysed collagen or collagen peptides are terms often used interchangeably, and this is essentially what you want, because in this form it is far more bioavailable, meaning your body can use it.

What about marine versus bovine?

Marine collagen is often cited to target hair, skin and nails. It is derived from fish skin, scales and bones. Marine collagen is often marketed as more bioavailable due to its smaller peptide size, house both marine and bovine collagen are effectively absorbed. It is a type 1 collagen, meaning it is found abundantly in skin, hair, bones and tendons. A 2020 study found a statistically significant improvement in skin health in the aging population when supplementing with hydrolysed marine collagen (Evans et al., 2020). The participants reported a reduction in wrinkles and an improvement in skin elasticity (Evans et at., 2020). This study also found a significant reduction in trans-epidermal water loss after 12 weeks, meaning improved skin hydration.

Bovine collagen derived from cow hides and bones, contains both type 1 and type 3 collagen that supports hair, skin, nails, blood vessels and the gut lining. A very recent 2025 study concluded that the use of bovine collagen effectively reduced wrinkles, improved skin elasticity and improved hydration, likely by promoting extracellular matrix biosynthesis (Proksch et al., 2025). In the market, bovine collagen is often a more budget-friendly option. However across all kinds of collagen supplements, quality, source and consistency is key.

I also want to address diet and lifestyle before supplementing. As true collagen is only available through animal sources, consuming a diet inclusive of grass-fed beef and fatty sustainably caught fish such as mackerel and salmon are fantastic sources of collagen. Ensure you include vitamin C to enhance collagen synthesis and foods like leafy greens, seaweed, kiwi and tofu may also help support the body’s production of hyaluronic acid aiding in the skin’s hydration.

Foods to include before you reach for a collagen supplement or to have alongside.

Fish – sustainably caught salmon from deep cold waters and oily fish like mackerel and sardines.

Beef – grass fed and organic

Fruit – anything citrus, berries, kiwi,

Vegetables – kale, broccoli, seaweed, sweet potato

Adequate hydration – 1.5-2L water daily (generally).

Address gut complaints– bloating, constipation, diarrhoea. Remove inflammatory culprits like alcohol, processed foods, lifestyle stress, smoking and vaping.

Evans, M., Lewis, E.D., Zakaria, N., Pelipyagina, T. and Guthrie, N. (2020). A randomized, triple‐blind, placebo‐controlled, Parallel Study to Evaluate the Efficacy of a Freshwater Marine Collagen on Skin Wrinkles and Elasticity. Journal of Cosmetic Dermatology, 20(3). doi:https://doi.org/10.1111/jocd.13676.

Proksch, E., Zdzieblik, D., & Oesser, S. (2025). The Oral Intake of Specific Bovine-Derived Bioactive Collagen Peptides Has a Stimulatory Effect on Dermal Matrix Synthesis and Improves Various Clinical Skin Parameters. Cosmetics, 12(2), 79. https://doi.org/10.3390/cosmetics12020079