Collagen Uncovered: The Truth About This Wellness Wonder

Pair collagen peptides with vitamin C-rich fruits and leafy greens for glowing skin, strong joints, and healthy bones.

In the world of wellness and beauty, collagen has become a staple. Among the various forms available, hydrolysed collagen—also known as collagen peptides—has gained particular traction for its bioavailability and research-backed benefits. But does science truly support the buzz?

What Is Hydrolysed Collagen?

Collagen is the most abundant protein in the human body, forming the scaffolding of our skin, bones, tendons, and ligaments. Hydrolysed collagen is derived by breaking down whole collagen proteins into smaller peptides, which are easier for the body to absorb and utilise.

Proven Benefits for Skin, Joints, and Bone Health

Recent research has consistently shown that hydrolysed collagen supplementation can positively impact skin elasticity, hydration, and dermal collagen density. In a double-blind, placebo-controlled study, participants who consumed 10 g of hydrolysed collagen daily for 12 weeks showed a statistically significant improvement in skin hydration and elasticity compared to the control group¹.

Beyond skin health, hydrolysed collagen appears to support joint function and bone density. According to clinical trials, it can reduce activity-related joint pain and improve mobility—especially in individuals with osteoarthritis or physically active lifestyles². A study published in Nutrients further supports its role in bone metabolism, showing increased bone mineral density in post-supplementation follow-ups³.

The Collagen-Vitamin C Connection

For collagen synthesis to occur effectively within the body, vitamin C plays a vital role. This essential nutrient is a cofactor in the hydroxylation of proline and lysine—two amino acids necessary for stable collagen formation. Without adequate vitamin C, even a generous collagen supplement might not yield optimal results⁴.

This synergistic relationship means that pairing hydrolysed collagen with vitamin C—whether through citrus fruits, peppers, or dedicated supplements—can significantly enhance its effectiveness.

What to Look for in a Supplement

When shopping for collagen, consider:

• Type I and III collagen for skin, hair, and nails.

• Type II collagen for cartilage and joint support.

• Products that combine vitamin C or recommend pairing with a C-rich food source.

• Hydrolysed or low-molecular-weight peptides for better absorption.

  
  

  

  Type I & III support skin, hair, and nails, while Type II keeps your joints and ligaments strong and flexible.

  
  

Natural Sources of Collagen and Collagen-Boosting Nutrients

While supplements offer a convenient way to increase collagen intake, your diet can also play a powerful role. Collagen is naturally found in animal-based foods such as bone broth, chicken skin, pork rinds, and fish with the skin on. These provide direct sources of collagen types I and III. Additionally, certain nutrients help your body produce collagen more effectively. For example, vitamin C, found in citrus fruits, strawberries, bell peppers, and broccoli, is crucial for collagen synthesis⁴. Other helpful foods include zinc-rich options like pumpkin seeds and shellfish, and those high in proline and glycine, such as egg whites and gelatin. Including a variety of these whole foods in your diet may support the body’s natural collagen production and maintenance of skin, joints, and bone health.

Get natural collagen from bone broth, chicken skin, fish skin, and meat, and boost production with veggies, fruits, and nuts like broccoli, avocado, and oranges.

Final Thoughts

Hydrolysed collagen, when consistently consumed and supported by vitamin C, offers science-backed benefits that extend well beyond aesthetics. Whether your goal is to improve skin texture, support joint health, or maintain bone strength, collagen peptides could be a smart addition to your wellness routine.

References 

1. Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. doi:10.1159/000351376

2. Clark KL, Sebastianelli W, Flechsenhar KR, et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008;24(5):1485-1496. doi:10.1185/030079908X291967

3. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women: a randomized controlled study. Nutrients. 2018;10(1):97. doi:10.3390/nu10010097

Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866. doi:10.3390/nu9080866

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