The benefits of adding collagen to your diet
The Benefits of Adding Collagen to Your Diet
Collagen is the most abundant protein in the body, and as we age we produce less of it — a key reason behind fine lines, weaker skin elasticity and stiffer joints over time. The good news is that you can support your intake through both food and supplements. This updated guide covers what collagen genuinely does, where to find it in your diet, and how to add it sensibly — with the honest version of the claims you'll see elsewhere. For the complete foundations, start with our complete guide to liquid marine collagen.
What Collagen Actually Is
Collagen is a structural protein that gives skin, bones, tendons, ligaments and cartilage their strength and elasticity. What makes it distinctive is its amino acid profile: it's particularly rich in glycine, proline and hydroxyproline, which together make up roughly half of its content. That combination isn't found in most everyday proteins, which is part of why collagen is studied as its own thing rather than just "another protein."
A quick myth-correction while we're here: you may read that collagen is a good source of glutamine for "gut repair." That's misleading — collagen contains only small amounts of glutamine, and its signature amino acids are the three above. We'd rather correct that than pass it on.
Getting Collagen-Supporting Nutrients From Food
Before reaching for a supplement, it's worth knowing your diet already plays a role. Your body makes its own collagen using amino acids and certain cofactors, so a varied diet supports that process:
- Bone broth and slow-cooked cuts — among the few foods that contain collagen directly.
- Fish and shellfish — provide the amino acids used in collagen production (and fish skin is the source of marine collagen).
- Eggs, poultry and lean meats — supply proline and glycine.
- Vitamin C-rich produce — citrus, peppers and berries; vitamin C contributes to normal collagen formation for the normal function of skin.
- Beans, soy and leafy greens — plant proteins and nutrients that support the body's own production.
When a Supplement Makes Sense
Food first is always sound advice — but hydrolysed collagen supplements offer a convenient, consistent, pre-measured way to top up, which is hard to match with diet alone day after day. Hydrolysis breaks collagen into small peptides that are easily digested and absorbed, and the format (liquid or powder) matters less than the fact it's hydrolysed. If you prefer the powder route for blending into food, our complete guide to collagen powder covers it; if you'd rather a grab-and-go sachet, Kollo's liquid format is built for that.
What the Evidence Genuinely Supports
Skin is where collagen's evidence is strongest. A 2023 systematic review and meta-analysis in Nutrients, pooling 26 randomised controlled trials and 1,721 participants, found that hydrolysed collagen significantly improved skin hydration and elasticity versus placebo. For joints, a 2023 meta-analysis of randomised trials found collagen peptides were associated with modestly reduced knee osteoarthritis-related pain — covered fully in our guide to joint supplements. Smaller studies suggest benefits for nail strength, while hair and bone evidence remains more limited and early-stage.
And the Gut Question — Honestly
Older articles (including a previous version of this one) claimed collagen "repairs the gut wall," treats IBS, or "breaks down proteins and carbohydrates" in digestion. We've removed those claims, because they don't hold up. Collagen isn't a digestive enzyme, so it doesn't break down your food. The gut lining is collagen-rich tissue, so there's a plausible mechanistic rationale being researched — but the human clinical evidence is currently limited to small pilot studies, and IBS in particular is a medical condition that should be managed with a GP or dietitian, not a supplement. We'll update this section if the evidence strengthens; for now, honesty wins.
How to Add Collagen at a Glance
| Route | What to know |
|---|---|
| Bone broth & collagen-rich foods | Contain collagen directly, but amounts and consistency vary |
| A balanced, protein-rich diet | Supplies the amino acids your body uses to make its own collagen |
| Hydrolysed liquid supplement | Convenient, pre-measured, consistent — e.g. Kollo's 10g daily sachet |
| Hydrolysed powder | Good for blending into food and drinks |
| Vitamin C alongside | Contributes to normal collagen formation for normal skin function |
Featured Product
Premium Liquid Marine Collagen
10,000mg of clinically studied Naticol marine collagen daily - for visibly smoother, firmer, more hydrated skin in as little as 28 days.
Shop Now →The Bottom Line
Adding collagen to your diet is genuinely worthwhile — for the right reasons. The strongest evidence is for skin hydration and elasticity, with promising support for joints, and the most reliable approach is a balanced, protein-rich diet topped up with a hydrolysed supplement if consistency is a struggle. What it isn't is a digestive treatment or a fix for IBS, and we'd rather tell you that than sell you a story.
If a daily sachet suits you, Kollo's 10g of Naticol® marine collagen plus its vitamin blend is an easy way to stay consistent. Our complete guide to liquid marine collagen has the full detail, and for women thinking about skin, joints and wellness together in midlife, our women's wellness guide for over 40s ties it all together.
Kollo Health was co-founded by Jenni Falconer - TV presenter, Smooth Radio breakfast host, ten-time London Marathon runner and host of the RunPod podcast. Read her story and why she created Kollo.
