If you’re in your 40s, 50s or 60s, you may already know what a change in collagen feels like: skin that’s a little less springy, joints that take longer to warm up, or hair that doesn’t feel quite as thick as it once did.
Collagen is one of the quiet background players in that story. It’s no surprise that collagen powders, broths and “beauty drinks” are now everywhere. The real question is: do they actually do anything? And are they worth adding to your routine?
From what we’ve seen in the research and in real life, the answer is:
This guide walks you through the key questions we’re asked most often.
Over the last few years, several human trials and systematic reviews have looked at hydrolysed collagen, the broken-down form used in most powders and drinks.
Taken together, the research points in the same general direction: daily hydrolysed collagen (usually 2.5-10g) can improve skin hydration and elasticity and may soften fine lines and wrinkles when taken consistently for at least 8-12 weeks.
There’s also evidence that collagen can modestly reduce joint pain and improve function in some people with osteoarthritis, especially when it’s paired with movement, a balanced diet and healthy weight management. Early signs for bones, joints, and muscles are encouraging, particularly when collagen is used alongside strength training, but this area still needs more long-term, independent trials to confirm what’s possible.
Independent reviewers and nutrition experts add an important layer of realism: many collagen studies are small and funded by manufacturers, the benefits tend to be modest rather than dramatic, and lifestyle factors such as sun exposure, smoking, stress, sleep and diet have far more influence on how we age than any supplement ever could. Our view matches this: collagen can be a helpful extra, especially for skin and joint comfort, but it won’t replace the basics. It’s a supportive ingredient, not the star of the show.
This is the question we hear the most, and it makes perfect sense to ask it. The reality is that you don’t absorb whole cow, fish or chicken collagen in its natural form. What your body can absorb are the smaller collagen peptides that come from hydrolysed collagen, the broken-down version used in most good supplements. Collagen in its original form is too large to pass through the gut wall, so it must be predigested into tiny pieces first.
Once you take hydrolysed collagen, these small peptides can be found in the bloodstream for several hours afterwards. Critics point out, quite rightly, that your body decides where to use them. They won’t march straight to your crow’s feet or your knees on command. Your system will send them wherever repair or maintenance is needed most at that moment.
Supporters highlight another point: these tiny peptides may also act as helpful “signals,” encouraging skin and cartilage cells to make more collagen or to tidy up damaged tissue, an effect that shows up in several skin and joint studies.
In short, your body isn’t absorbing animal collagen whole and pasting it in place, but hydrolysed collagen does give you useful building blocks and gentle signalling peptides that can support your body’s own repair work. Like CBD or bioregulators, it works best when it sits alongside the basics: sleep, movement, good food, regular daylight exposure and stress support.
If two products contain similar amounts of hydrolysed collagen, they behave similarly in the body. The real difference is convenience.
When choosing, we look at three things first:
Everything else comes down to personal preference.
We've seen how collagen works slowly and steadily rather than dramatically, so the most important ingredient is consistency. Most skin studies run for 8-12 weeks at daily doses of 2.5-10 g, while joint trials often take 3-6 months before changes become noticeable. Taking this into account, a good rule of thumb is to give collagen at least three months of steady use before judging its effect.
As for how much to take, most research supports 2.5-10 g per day of hydrolysed collagen peptides for skin, joints and general connective tissue. Some joint-specific formulas use around 40mg of undenatured type II collagen. Our usual suggestion is to start at around 5 g/day, see how your digestion and overall energy respond, and adjust gently from there. More isn’t always better and regularity matters more than a precise amount, especially over time.
Aim for 2.5-5 g/day for skin, and closer to 5-10 g/day if joints or bones are also a priority.
If you’d like one product that covers multiple areas gently and reliably, we often point our customers to Planet Paleo Multi Collagen + Vitamin C & Silica.
It brings together collagen types I, II, III, V and X from grass-fed bovine collagen, fish cartilage and eggshell membrane, with added vitamin C and bamboo silica for connective-tissue support.
One scoop supports:
And because it’s unflavoured and dairy-free, it slips into daily routines without fuss.
From our experience and from listening to thousands of you, the people who do best with collagen are those who weave it into a broader pattern of care. They take it consistently for several weeks, protect their sleep, eat colourful, balanced meals, move every day, look after their skin in the sun and keep stress in check where they can. It’s not about perfection, it’s about giving your body the raw materials and the lifestyle support it needs to make the most of what you’re taking.
If you’d like to build this into something steadier and more enjoyable, these two pieces are a great companion to collagen:
5 mental keys to supplement success – mindset, courage, self-knowledge
5 physical keys to supplement success – movement, posture, diet, sleep, nature
Together, they make the whole journey far more enjoyable and effective.
Comments will be approved before showing up.
Tracked & signed
Orders over £35
Orders over £199
Soil Association certified
Chat, email or call
for the Ageless Team
Author
A mighty team of natural health researchers led by Daniel Perez Vidal. We follow strict selection criteria and test everything we retail, from ground-breaking food supplements to natural skincare products. Our main area of expertise is CBD.