Collagen is the most abundant protein in the human body, making up roughly 30% of total protein content. It's the structural backbone of your skin, joints, tendons, ligaments, and bones. But from our mid-20s onwards, collagen production begins to decline — and supplementation can help bridge the gap.
What Is Collagen?
Collagen is a fibrous protein made up of amino acids — primarily glycine, proline, and hydroxyproline. There are at least 28 types of collagen, but Types I, II, and III are the most relevant for supplementation:
- Type I: Skin, tendons, bones, and ligaments
- Type II: Cartilage and joints
- Type III: Skin, blood vessels, and organs
Benefits of Collagen Supplementation
Joint Health and Pain Relief
Collagen is a primary component of cartilage — the tissue that cushions your joints. As collagen declines with age, cartilage breaks down, leading to joint pain and stiffness. A 2008 study in Current Medical Research and Opinion found that athletes taking collagen hydrolysate experienced significantly less joint pain during activity compared to placebo.
Skin Elasticity and Anti-Ageing
Collagen gives skin its firmness and elasticity. Multiple studies have shown that collagen peptide supplementation improves skin hydration, elasticity, and reduces the appearance of wrinkles. A 2014 study in Skin Pharmacology and Physiology found significant improvements in skin elasticity after just 4 weeks of collagen supplementation.
Muscle Recovery and Lean Mass
Collagen provides the amino acids needed for muscle tissue repair. While it's not a complete protein for muscle building (it lacks leucine), it plays an important supporting role in recovery, particularly for connective tissue repair after exercise.
Gut Health
Glycine — the primary amino acid in collagen — supports the integrity of the gut lining. This makes collagen a popular supplement for those with leaky gut or digestive issues.
Hydrolysed Collagen vs. Collagen Peptides
These terms are often used interchangeably. Both refer to collagen that has been broken down into smaller peptides for better absorption. Look for products that specify hydrolysed collagen peptides — these are the most bioavailable form.
How Much Collagen Should You Take?
Most studies use between 5g and 15g per day. For joint health, 10g daily is a common effective dose. For skin benefits, 2.5–5g has shown results in clinical trials. Taking collagen with vitamin C enhances absorption and collagen synthesis.
Shop Supplarium's collagen supplements — hydrolysed, clean, and third-party tested.