Can You Eat Your Way to Better Skin and Joints — Without a Collagen Supplement?
We make collagen in our own bodies, so why all the supplements?
You’ve probably seen collagen powders, drinks, capsules, “beauty from within” products everywhere — and not just promoted to women, but increasingly among men too. In my clinic, I hear patients describe taking collagen for skin, hair, joints, or “anti‑ageing.” But what is it really, and is it worth the investment?
In this blog, I want to walk through:
What collagen is, and how it works
Different types / sources and the “animal vs eco‑friendly” question
Whether you can get it from diet (without supplements)
What research says (benefits, limitations)
Things to watch out for when choosing a product
My reflections: for whom and when might collagen make sense
What Is Collagen & Why It Matters
Collagen is the body’s most abundant structural protein. It provides strength and structure to skin, tendons, ligaments, cartilage, bone, and connective tissues. Over time, collagen production naturally declines, and damage from UV exposure, smoking, poor diet, and inflammation accelerates its breakdown.
When you ingest collagen supplements, they are usually “hydrolyzed collagen peptides” — broken down forms that are more digestible, hoping that the amino acids and peptides are used by your body to support tissue repair.
Because many collagen peptides include amino acids like glycine, proline, and hydroxyproline, they can serve as building blocks — but whether they preferentially “go to your skin” or tendons is less certain.
Types & Sources: Animal, Marine, or “Vegan Collagen”?
Animal-Derived Collagen (Bovine, Porcine, Chicken)
These are the traditional sources. Bovine (cow) collagen is widely used. Some products use porcine or chicken sources. These are generally well-studied.
Marine Collagen
Derived from fish or other marine life, marine collagen is promoted as more bioavailable in some cases and potentially more appealing for those avoiding bovine sources. But marine sources raise sustainability, trace contamination, and allergen concerns.
One interesting approach: using by-products or waste from marine food industry (e.g. fish scales, membranes) to source collagen more sustainably.
“Vegan Collagen” / Plant-Based Options
Strictly speaking, plants don’t supply collagen (which is animal protein). What vegan/plant-based collagen products tend to do is provide nutrients that support your body’s own collagen production (vitamin C, zinc, copper, amino acids) or use synthetic peptides.
These can be a more eco-friendly option, though their effects are indirect and rely on your body’s capacity to synthesise collagen.
How is Collagen extracted?
🐄 Bovine (Cow) or Porcine (Pig) Collagen Extraction
Source: Skin, bones, tendons, or cartilage from cows or pigs (by-products of the meat industry).
Process:
Cleaning & Preparation: The raw animal material is cleaned to remove fat, blood, and impurities.
Acid or Alkaline Treatment: Used to break the bonds between collagen and other proteins, helping isolate the collagen.
Enzymatic Hydrolysis: Enzymes are added to break collagen into smaller peptides for easier digestion and absorption.
Filtration & Concentration: The liquid is filtered to remove non-collagen materials and then concentrated.
Drying: The result is dried into powder form — this is your typical collagen peptide supplement.
Pros: Widely available, relatively inexpensive
⚠️ Considerations: Not suitable for vegetarians or vegans; sustainability and ethical sourcing vary by producer
🐟 Marine Collagen Extraction
Source: Fish skin, scales, bones — usually by-products of seafood processing
Process: Very similar to bovine collagen, but marine collagen typically uses milder acids and lower temperaturesdue to the sensitivity of fish proteins.
Pros: Smaller peptides (Type I collagen) — often touted as more bioavailable
⚠️ Considerations: More expensive; allergen risk for those with fish/shellfish allergies; sustainability concerns
🌱 Vegan / Plant-Based Collagen
Technically, true collagen does not exist in plants.
“Vegan collagen” refers to:
Collagen builders: Supplements that support the body’s own collagen production using nutrients like vitamin C, silica, biotin, and amino acids.
Recombinant collagen: Lab-grown collagen produced using genetically modified yeast or bacteria to produce human collagen proteins. Still emerging, expensive, and not widely available.
Diet vs Supplements: Can You Get Enough Without Pill Pouches?
Yes — to a good extent.
Legumes are high in protein supplying building blocks for collagen production within the body.
Foods rich in the amino acids your body uses to make collagen (glycine, proline, hydroxyproline) include:
Bone broth, meat on the bone, skin-on poultry, fish with skin/bones
Eggs, especially egg whites (provide proline)
High-protein foods like meat, dairy, legumes, soy (these supply building blocks)
Nutrients that support collagen synthesis: vitamin C (citrus, berries, peppers), zinc, copper, antioxidants
So a well-balanced diet gives you what your body needs to support collagen production. Supplements may fill gaps, especially in later life or under high demand, but they’re not the only route.
What Does the Research Actually Show?
The research is fairly promising — but not definitive. Here are some of the stronger findings (and caveats):
Skin & Anti-Ageing Benefits
A meta-analysis of randomized controlled trials found supplementing with collagen peptides improved skin hydration, elasticity, and wrinkle depth more than placebo, over periods of 8 to 12 weeks.
A systematic review of 11 studies (805 participants) showed that collagen peptides increased hydration, elasticity, and dermal collagen density. Side effects were minimal.
The benefits tend to increase with longer use (> 8 weeks) compared to short-term use.
Muscles, Joints & Connective Tissues
A recent systematic review (2025) of Type I hydrolyzed collagen noted beneficial outcomes in joint pain reduction, improvements in mobility, and clinical parameters, though evidence for bone health was weaker.
Some in vitro / animal studies suggest collagen supplementation may help reduce markers of cartilage breakdown and support connective tissue repair — but human data is more limited.
Caveats & Limitations
Many trials are industry-funded or smaller in scale; long-term efficacy and safety need more research.
The body breaks down ingested collagen into amino acids — whether those building blocks are preferentially used for skin or tendons vs general protein needs is unclear.
People with certain allergies (fish, shellfish) may have issues with marine collagen sources.
Gastrointestinal discomfort or mild digestive upset is sometimes reported, especially at higher doses.
What to Look for When Choosing a Collagen Product
Here’s a practical guide to making smarter choices:
Form: Hydrolyzed collagen peptides (powders, capsules) are most common and better absorbed.
Source & transparency: Know whether it’s bovine, porcine, marine, or mixed.
Third-party testing: Certifications like NSF, Informed-Sport, or equivalent help ensure purity and absence of contaminants.
Simplicity: Avoid overpriced blends with many additives, flavors, or fillers.
Dosage clarity: Look for clear labeling (e.g. grams per scoop).
Ethics & sustainability: Marine by-product sourcing, or use of sustainably farmed animals, can mitigate environmental concerns. Avoid products that contribute to overfishing or poor agricultural practices.
My Perspective (as an Osteopath)
From what I see in patients and in the research, collagen supplements have potential — especially for skin health, joint comfort, recovery, and connective tissue support. But they are not miracle cures.
I’d consider collagen supplementation in people who:
Are older or in the later decades of life, when natural collagen decline accelerates
Have skin or joint concerns but are already implementing good diet, sleep, movement, and anti-inflammatory habits
Are okay with animal-derived products (or choose well-sourced marine options)
Accept the investment and treat it as a supportive, not primary, therapy
I’d be cautious in recommending collagen where there is little underlying deficit or in younger, healthy individuals already consuming adequate protein and nutrients — its marginal benefit may be small.
📚 References
Campos, L., Camargo, M., & da Silva, A. (2023). Collagen supplementation in skin and orthopedic diseases: A review of clinical trials. Heliyon, 9(4), e16842. Available at: https://www.sciencedirect.com/science/article/pii/S2405844023021680 [Accessed 17 Sep. 2025].
de Miranda, R.B., Weimer, P., Rossi, R.C. et al. (2021). Effects of hydrolyzed collagen supplements on skin aging: A systematic review and meta-analysis. International Journal of Dermatology, 60(8), pp.1049–1057. Available at: https://pubmed.ncbi.nlm.nih.gov/33742704 [Accessed 17 Sep. 2025].
Lin, Y., Zhang, Z., Li, J. et al. (2023). Analgesic efficacy of collagen peptide in knee osteoarthritis: A meta-analysis.Journal of Orthopaedic Surgery and Research, 18, 392. Available at: https://josr-online.biomedcentral.com/articles/10.1186/s13018-023-04182-w [Accessed 17 Sep. 2025].
Liang, H., Deng, Y., Chen, W. et al. (2024). Efficacy and safety of collagen derivatives for osteoarthritis: A meta-analysis of randomized controlled trials. Osteoarthritis and Cartilage, 32(1), pp.101–112. Available at: https://www.oarsijournal.com/article/S1063-4584(24)00004-9/fulltext [Accessed 17 Sep. 2025].
Martínez-Puig, D., Miralles-Pérez, B., & López-Pedret, J. (2023). Collagen supplementation and joint health: An updated review. Nutrients, 15(2), 452. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045 [Accessed 17 Sep. 2025].
Pu, D., Cheng, Y., & Zhang, Y. (2023). Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis. International Journal of Molecular Sciences, 24(7), 6100. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699 [Accessed 17 Sep. 2025].
Brueckheimer, E., Shah, R., & Gonzalez, L. (2025). The effects of type I collagen hydrolysate supplementation on bones, muscles, and joints: A systematic review. Orthopedic Reviews, [online] Available at: https://orthopedicreviews.openmedicalpublishing.org/article/129086 [Accessed 17 Sep. 2025].