What Is Collagen?
Collagen is the most abundant protein in the human body and plays a central structural role. It forms the framework of connective tissues, helping to provide strength, flexibility and resilience. Collagen supports the body’s ability to cope with everyday movement and mechanical stress, while also contributing to ongoing tissue maintenance and renewal.
Naturally occurring collagen is present throughout the body, including the skin, bones, tendons and ligaments, cartilage, blood vessels, as well as hair and nails. Together, these collagen-rich tissues help maintain structural integrity and functional movement over time.
For a deeper look at how collagen fits into both internal and external wellbeing, explore our related blogs on collagen’s role in joints and muscles as well as skin health.
What are the Types of Collagen?
There are at least 28 recognised types of collagen in the human body, each with a specific structural role. The most well-studied and abundant types include:
- Type I: The most prevalent form, accounting for over 90% of the body’s collagen. Found in skin, bones, tendons and ligaments, it contributes to skin firmness and connective tissue strength.
- Type II: Located mainly in cartilage, where it supports the structure and resilience of joints.
- Type III: Often found alongside Type I in skin, muscles and blood vessels, contributing to tissue flexibility and support.
- Type IV & V: Involved in specialised structures such as basement membranes, cell surfaces, hair and the placenta.
How Can I Take Collagen?
Collagen intake can be increased in two main ways: through diet and through targeted supplementation. Both approaches can be useful, particularly when combined with nutrients such as vitamin C, zinc and specific amino acids that support collagen synthesis.
Dietary collagen is obtained from animal connective tissues, including bones, skin and cartilage. Traditional food sources include bone broth and collagen-rich cuts of meat, which provide naturally occurring collagen as part of a varied diet.
Collagen supplements are typically sourced from animals such as bovine, marine, porcine or chicken. These supplements usually contain hydrolysed collagen peptides, which are broken down into smaller molecules to support easier digestion and absorption.
Some products marketed as vegetarian or vegan collagen do not contain collagen itself, as collagen is an animal-derived protein. Instead, these formulations provide nutrients such as amino acids, vitamins and minerals that support the body’s own collagen synthesis.
To learn more about the different forms of collagen, explore our in-depth guide, featuring insights from Associate Nutritionist Rebecca Traylen (ANutr).
What Do Studies Show?
According to the NHS, protein intake is essential for maintaining strength and energy, and collagen forms part of this broader protein picture rather than acting alone[1].
Research suggests that dietary collagen and collagen supplementation may support joint health, including aspects of comfort, flexibility and mobility, particularly when used consistently alongside a balanced diet and an active lifestyle[2]. Some studies also indicate a potential role for collagen in supporting muscle recovery and tissue repair following exercise-induced muscle damage (EIMD)[3].
Collagen works alongside other structural components, such as hyaluronic acid and elastin, which help maintain skin hydration, elasticity and structural integrity[4]. In addition, collagen provides amino acids used in the formation of proteins such as keratin, which contributes to the structure of skin, hair and nails.
However, it is important to note that results vary between individuals and benefits depend on overall diet, protein intake and lifestyle habits.
Protein Requirements and Ageing
Protein requirements do not decrease with age and may, in fact, increase. From midlife onwards, the body becomes less efficient at using dietary protein to stimulate muscle protein synthesis, a change that can contribute to gradual age-related muscle loss, known as sarcopenia[5].
As a result, paying attention to protein intake and protein sources becomes increasingly important for maintaining muscle mass, strength, balance and mobility. These factors play a key role in supporting joint health by helping to reduce strain on joints and surrounding connective tissues.
High-quality protein sources include:
- Eggs, dairy and yoghurt
- Fish and lean meat
- Legumes, tofu and tempeh
- Collagen peptides as a supplementary protein source
While collagen supplements are not a complete protein (they lack certain essential amino acids), they can complement a balanced diet when combined with other protein-rich foods.
Other Joint Nutrients Worth Knowing
Collagen rarely works in isolation. Many people interested in joint supplements look to combine collagen with other nutrients that support cartilage and connective tissue.
Glucosamine & Chondroitin
Glucosamine is a naturally occurring compound found in cartilage and is commonly included in joint supplements for its role in supporting cartilage structure. Chondroitin helps cartilage retain water, which contributes to its resilience and shock-absorbing properties within the joint. Together, these compounds are often used to support joint comfort and mobility, particularly in weight-bearing joints such as the knees[6].
MSM (Methylsulfonylmethane)
MSM is a sulphur-containing compound involved in connective tissue structure. It is often combined with glucosamine in joint formulas. It can help reduce inflammation as well as stiffness and swelling in the joints[7].
Hyaluronic Acid
Hyaluronic acid supports joint lubrication and hydration, helping joints move smoothly.
Anti-Inflammatory Herbs for Joint Support
Herbal ingredients are often included alongside collagen supplements to support joint comfort.
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Napiers has been trusted for over 165 years, supporting generations with their health, naturally. Book a free 1:1 consultation with one of our herbalists, and we can recommend a collection of herbs tailored to your individual needs.
- Turmeric – contains curcumin, known for its antioxidant properties. It is often used to support mobility, particularly following physical exertion
- Ginger – traditionally used to support circulation and muscle comfort, helping to ease stiffness and reduce inflammation
- Boswellia – valued for it's potent anti-inflammatory properties, which help reduce pain, swelling and stiffness
These herbs do not replace medical treatment but may complement lifestyle strategies such as movement, strength training and weight management.
To explore more on natural anti-inflammatories and how they can support joint and muscle health, read our related blog here.
How to Stack Nutrients for Best Results
A practical approach to joint and connective tissue support may include:
- Adequate daily protein intake from varied sources
- Hydrolysed collagen peptides for targeted collagen support
- Complementary joint nutrients such as glucosamine or hyaluronic acid
- Anti-inflammatory herbs and a balanced diet rich in fruits and vegetables
Consistency, rather than high doses, appears key. Benefits are typically gradual and work best alongside regular movement and strength training.
Napiers Swiss Collagen
Support your skin, joints, and everyday vitality with Napiers Swiss Collagen: a pure, premium source of hydrolysed Type I and III collagen peptides. Sustainably sourced from grass-fed Swiss cattle and free from additives, this neutral-tasting collagen blends seamlessly into your daily routine, offering a simple way to complement overall wellbeing from within.
Our collagen promotes skin firmness, hydration, and elasticity while supporting healthy joints and ligaments for greater mobility. It also strengthens hair and nails, helps preserve muscle tone, and aids recovery.
The powder is tasteless and odourless, blending effortlessly into any diet. A daily dose of 5g (around three teaspoons) can be mixed into hot or cold drinks such as coffee, tea, or smoothies, or stirred into foods like yoghurt or soup, making it an easy addition to your everyday routine.
Supporting Strength and Joint Health with Herbal Remedies
Herbal remedies have traditionally played a role in supporting muscle and joint health as well as overall wellbeing.
The Napiers Strength & Joint Health Protocol contains a 4-week supplement regime to support muscle ease, joint comfort and connective tissue resilience.
This 4-week protocol includes:
- Napiers Swiss Collagen
- Napiers Capsicum and Ginger Double Strength Warming Cream
- Napiers Magnesium Body Gel
This protocol is ideal for those looking to stay active, support recovery from physical exertion or maintain long-term mobility as part of a broader strength-focused lifestyle.
By combining various herbs, vitamins and minerals, the protocol avoids a one-size-fits-all approach often seen in standalone supplement products. A four-week structure allows for gradual, consistent support as part of a wide strength and joint health routine.
Save 20% when you shop this 4-week reset protocol with code PROTOCOL20.*
Shop our personalised 4-Week Reset Protocols here.
*Code PROTOCOL20: Code valid once per customer between 00.01 on 26/12/25 and 23.59 on 31/01/26 (GMT). Offer valid on Brain & Stress Support Protocol, Gut Health Protocol, Hormone Balance Protocol, Strength & Joint Health Protocol, Sleep & Recovery Protocol, Complete 4‑Week Reset, and Detox Protocol. This code cannot be used in conjunction with any other discount. Napiers terms of the site apply.
Shop Napiers' herbal recommendations for joint and muscle support here.
To deepen your understanding of joint health, explore our blogs on muscle and metabolism and strength training. Discover everyday habits that may help support strength and mobility.
References
Does collagen cause weight gain?
Collagen supplements contain calories like any protein but do not inherently cause weight gain. Weight changes depend on overall calorie intake and activity levels.
What foods are high in collagen?
Foods rich in collagen include bone broth, slow-cooked meats, chicken skin and fish skin. Vitamin C-rich foods also help support collagen formation.
Can collagen replace other proteins?
No. Collagen is not a complete protein and should complement, not replace, varied protein sources.
How long does it take to notice results from taking collagen?
Most studies assess collagen use over 8–12 weeks. Consistency and overall diet are key factors.
FAQs
- NHS. (n.d.) Protein. Available at: NHS.
- Campos, L.D., Santos Junior, V. de A., Pimentel, J.D., Carregã, G.L.F. and Cazarin, C.B.B. (2023) ‘Collagen supplementation in skin and orthopedic diseases: A review of the literature’, Heliyon, 9(4), pp. 1-10. Available at: ScienceDirect.
- James, T.J., Mayes, H., Alnajjar, M., Newell, Y., Kohlert, E., Shute, J., Perissiou, M., Corbett, J., Costello, J.T., Neupert, E., Moore, J.M., Morgan, P.T., Simms, C., Saynor, Z.L. and Shepherd, A.I. (2025) ‘The effect of intact vs hydrolysed collagen on recovery from exercise-induced muscle damage: A double-blind, randomised, placebo-controlled trial’, The Journal of Nutritional Physiology, 1, pp. 1-11. Available at: The Journal of Nutritional Physiology.
- Patel, P. and Makredes Senna, M. (2023) Considering collagen drinks and supplements? Harvard Health Publishing, Harvard Medical School. 12 April. Available at: Harvard Medical School.
- BBC Food (2024) Do you need to eat more protein as you get older? BBC. June. Available at: BBC.
- NHS. (n.d.) Glucosamine and Chondroitin Patient Information Leaflet. Available at: NHS.
- Kubala, J. (2023) 8 science-backed benefits of MSM supplements. Healthline. Updated 1 February. Available at: Healthline.
