Is Collagen Worth the Hype?

Firstly, What is Collagen?

"Protein is known as the “building blocks” for life."

Our bodies need protein for several key functions throughout our body including:

• Growth and repair: build new cells and repair damaged ones, making them vital for growth and recovery (especially after exercise – queue protein powders at gyms!).
• Enzymes: carry out chemical reactions that are necessary for life
• Hormones: regulate body functions
• Transport: carry vital substances around the body
• Structure: provide structural support for your skin, hair, nails and bones
• Immune function: proteins play a key role in supporting your immune system

"Protein is known as the “building blocks” for life, needed for growth, repair and the maintenance of all the body’s cells, tissues and organs (muscles, bones)."

Collagen is the most abundant protein in the human body – making up about 1/3 of your total protein content^[1].

"I like to think of collagen as the glue that holds everything together – found in your skin, bones, tendons, ligaments, cartilage and blood vessels."

Each of these tissues relies on collagen for different structural roles:

• Skin: provides elasticity and firmness
• Bones: contributes to strength and firmness
• Tendons and ligaments: offers tensile strength and flexibility
• Cartilage: cushions joints
• Blood vessels: maintains vascular integrity
• Hair and nails: supports growth and strength

For a deeper dive into both the internal and external benefits of collagen, explore our blogs that discuss collagen's benefits on joints and muscles as well as skin.

How Does Collagen Work?

Collagen functions as a structural protein, forming strong fibres that give tissues both strength and stability. Its distinctive triple-helix structure is what makes collagen uniquely durable and adaptable across different parts of the body^[2]. When consumed in the form of hydrolysed collagen peptides, the protein is broken down into smaller amino acids. These are absorbed into the bloodstream, where the body can use them to stimulate natural collagen production and repair tissues.

What are the Types of Collagen?

"There are 28 different types of collagen in the body, the most common are Types I through to V."

• Type I: The most abundant type (over 90%), found in skin, bones, tendons, and ligaments. It supports skin elasticity and firmness.
• Type II: Found primarily in cartilage, ideal for joint health.
• Type III: Often works alongside Type I, found in skin, muscles, and blood vessels.
• Type IV & V: Play roles in basement membranes, hair, placenta, and cell surfaces.

Can We Make Collagen Naturally?

"Yes, your body naturally produces collagen using amino acids such as glycine, proline and hydroxyproline. Your body can make these amino acids as well as being obtained through protein in your diet such as bone broth, chicken, fish, organ meats, berries, leafy greens, egg whites and citrus fruits."

Collagen is a protein found exclusively in animal tissues, therefore you cannot extract collagen from plant-based foods. However, according to Rebecca, "plants do contain nutrients like vitamin C, amino acids (glycine, lysine and proline), zinc and silica which are essential for your body to product its own collagen".

Collagen-Rich Foods:

Bone Broth: bone broth is arguably the most direct dietary source of collagen. Made by simmering animal bones and connective tissue for hours, it extracts gelatine, a form of partially hydrolysed collagen, along with key amino acids like glycine and proline.

Pro tip: Make your own at home using chicken or beef bones, or look for high-quality, slow-cooked varieties with no added preservatives.

Animal Skins and Connective Tissue: Collagen is found in the connective tissue and skin of animals. "Foods like chicken skin, pork skin, and cuts of meat with cartilage (like oxtail or short ribs) are naturally rich in collagen."

Fish (especially with skin): Fish skin and bones are excellent sources of marine collagen, especially Type I. Sardines, salmon with the skin on, and whole anchovies can provide collagen peptides naturally.

Collagen-Boosting Foods:

Egg Whites: While egg whites don’t contain collagen themselves, they’re rich in proline, one of the primary amino acids your body uses to produce collagen.

Vitamin C–Rich Fruits: "Your body can’t build collagen without vitamin C, which acts as a co-factor in collagen synthesis." Boost your intake with:

• Citrus fruits (oranges, lemons, grapefruits)
• Strawberries
• Kiwi
• Pineapple

Leafy Greens: Spinach, kale, and Swiss chard are high in antioxidants and chlorophyll, which may help support collagen production and protect against collagen breakdown.

Berries: Blueberries, raspberries, and blackberries are loaded with vitamin C and antioxidants, which help neutralise free radicals that degrade collagen over time.

Is a Collagen Supplement Necessary? 

"As we age, our body naturally slows collagen production. This decline starts as early as your mid-20s, and by the age of 40, we may lose about 1% of collagen each year. By 80, total collagen production can be reduced by up to 75%."

So, if we don’t want to be chugging bone broth for breakfast, lunch and dinner how can we protect our collagen production?

This is where supplements come in!

How Do You Choose the Right Collagen Supplement? 

When looking at a collagen supplement label you may see the term ‘hydrolysed collagen’ or ‘collagen peptides’ – but what does this mean?

‘Hydrolysed collagen’ or ‘collagen peptides’ means that the collagen has been broken down through a process called hydrolysis to break down the large protein into smaller, most easily absorbed molecules, making it more effective for your body (known as ‘bioavailability’).

"When you consume collagen, whether through food or supplements, it’s broken down during digestion into peptides and amino acids, which are then absorbed into the bloodstream. These building blocks can travel to tissues where your body uses them to stimulate collagen production."

The most common collagen supplements are derived from the following:

• Bovine (cow): Rich in Types I & III; good for skin, joints, and bones
• Marine (fish): Mostly Type I; highly bioavailable; praised for skin benefits
• Porcine (pig): Similar to human collagen; used in both food and beauty products
• Chicken: Rich in Type II; typically used for joint health

When choosing between bovine and marine collagen, which are "the most researched and common" types in supplements, the main difference lies in their composition.

"Generally speaking, bovine collagen is more complete, as it contains both Type I and Type III collagen. Collagen of fish origin provides mainly Type I collagen, which is also the most abundant collagen type in the human body."

Neither marine nor bovine collagen is inherently better or safer, the key factors are the quality and sourcing of the raw material. The choice depends on the benefits you are targeting. If you are looking to support only skin health, marine collagen may be preferable. If you are looking for support for overall health, including joints, bones, and gut health, bovine collagen may be a more suitable option.

But, What About Vegetarian and Vegan Collagen?

"Vegetarian or vegan marketed collagens will not provide collagen directly but contain nutrients (like vitamin C, silica and amino acids) that support your body’s own collagen synthesis."

Napiers Swiss Collagen:

Support your skin, joints, and everyday vitality with Napiers Swiss Bovine 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 to support strength and skin from within.

Why Take Our Collagen?

"Napiers Collagen is a brilliant complete collagen that isn’t just targeting the skin, like other collagen brands."

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. It is both 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.

"Napiers Collagen is a brilliant complete collagen that isn’t just targeting the skin, like other collagen brands sources from marine. It provides both Type I and Type III, and is a complete collagen supplement having a benefical impact on skin, joint, bone, gut and overall health".

 

Can Collagen Improve Skin Health?

"Oral supplements reach the deeper dermal layers, making them more effective over time."

The skin is the largest organ of the body exposed to the external environment with both internal and external factors impact the aging process. Skin aging is characterised by dehydration, a loss of skin elasticity and the presence of wrinkles. This ageing process is partly due to the slowing production of collagen.

Numerous studies have shown that oral collagen supplements, particularly hydrolysed collagen peptides^[3], may help:

• Improve skin hydration and elasticity
  
• Reduce wrinkle depth
• Support skin rejuvenation

Collagen peptides work in two ways:

1. They provide amino acids that serve as raw materials for new collagen and elastin.
2. They act as bioactive compounds that stimulate fibroblasts (collagen-producing cells) to produce more collagen, elastin, and hyaluronic acid.

"Unlike topical creams, which often can’t penetrate deeply enough, oral supplements reach the deeper dermal layers, making them more effective over time."

So, Do You Need a Collagen Supplement?

"[It] depends on your age, diet, lifestyle, and health goals."

You might consider supplementation if:

• You’re over 30 and starting to notice signs of aging
• Your diet lacks high-collagen foods (like bone broth, chicken skin, fish, or organ meats)
• You want to support skin, joint, or bone health
• You’re healing from injury or surgery
• You’re exposed to factors that degrade collagen (UV light, smoking, poor diet, stress)

"Whether or not you need collagen supplements depends on your age, diet, lifestyle, and health goals."

The evidence for collagen is strong and growing and can be a valuable tool in your wellness routine. They are generally safe and well tolerated.

"If you're considering adding collagen to your daily regimen, look for hydrolysed collagen peptides from a trusted source, and remember – consistency is key. It can take 8–12 weeks of regular use to see visible changes in skin or joint health."

Professional Guidance

Before considering any herbal remedies or supplements, we recommend speaking to a registered herbalist first. Book a consultation at Napiers to receive personalised guidance based on your individual health profile.