Who should take collagen supplements?
Who Should Take Collagen Supplements?
You've probably heard the word "collagen" floating around the skincare world but might be unsure exactly what it is — and whether it's right for you. The short answer: collagen supplementation has a genuinely broad evidence base, and the research has strengthened considerably in recent years, with large meta-analyses now pooling dozens of clinical trials. This updated guide covers who tends to benefit most, what the current science supports, and who should have a chat with their GP first. For the full foundations, start with our complete guide to liquid marine collagen.
Anyone Noticing the First Signs of Skin Ageing
Collagen is a structural protein that acts as a building block, keeping skin firm and plump — and natural levels decline with age, contributing to lines, wrinkles and loss of firmness. This is where the evidence is now strongest: a 2023 systematic review and meta-analysis in Nutrients, pooling 26 randomised controlled trials and 1,721 participants, found that hydrolysed collagen supplementation significantly improved skin hydration and elasticity compared with placebo. A second 2023 meta-analysis of 14 double-blind trials reached the same conclusion, specifically supporting a 12-week daily regimen — the timeframe Kollo recommends.
On the "prevention" idea: production does start slowing from our mid-twenties, so starting earlier is reasonable — but we won't claim collagen prevents wrinkles from ever forming, because no trial has demonstrated that. What the research measures is improvement in hydration and elasticity in people who take it consistently.
A Quick Word on Acne — and What We No Longer Claim
Older articles (including a previous version of this one) suggested collagen helps heal post-acne marks and calms inflammation. We've removed those claims: there's no good clinical evidence that oral collagen treats acne, acne scarring or skin inflammation. If acne scarring is your concern, a GP or dermatologist is the right port of call — that's the honest answer.
People With Joint Discomfort — With a Caveat
Collagen is a major structural component of cartilage, which cushions and supports the joints. The research here has genuinely moved on: a 2023 meta-analysis of randomised controlled trials in the Journal of Orthopaedic Surgery and Research found collagen peptide supplementation was associated with reduced knee osteoarthritis-related pain compared with placebo, with a good safety profile. Effects are modest rather than dramatic, and study quality varies.
The caveat matters: arthritis is a medical condition. A supplement may sit alongside your treatment plan, but it isn't a replacement for it — speak to your GP before adding collagen if you're managing arthritis or taking medication. For the full evidence picture on joint support, including ingredients researched specifically for mobility, see our guide to joint supplements.
Anyone Wanting Stronger Nails — and the Truth About Hair
Small studies suggest daily collagen peptides may improve nail growth and reduce brittleness, though the research is limited in scale. For hair, we'll be straight with you: direct clinical evidence that collagen makes hair grow thicker or longer is thin. Collagen provides amino acids the body can use, and Kollo's vitamin blend supports general wellbeing, but we won't dress that up as proven hair growth — because it isn't.
Women in Their 40s and Beyond
The group most represented in collagen research is women in midlife — for good reason. The fall in oestrogen through perimenopause accelerates collagen loss in skin and joints, so the decline steepens exactly when several other things are changing too. Our women's wellness guide for over 40s covers how collagen fits alongside other key nutrients at this life stage.
Who Should Check First — or Skip It
| If you are... | Our guidance |
|---|---|
| Allergic to fish or shellfish | Avoid marine collagen — it is derived from fish |
| Pregnant or breastfeeding | Check with your GP or midwife before starting any supplement |
| Managing a medical condition or on medication | Speak to your GP first — especially for arthritis, where collagen should complement, not replace, treatment |
| Vegetarian or vegan | Marine collagen is animal-derived, so it won't be suitable |
| Under 18 | Collagen supplements are formulated for adults |
What to Look For if Collagen Is Right for You
- Hydrolysed peptides — the hydrolysis process is what makes collagen absorbable; it matters more than liquid vs powder format.
- A clinically studied dose — Kollo delivers 10,000mg of Naticol® marine collagen peptides per daily sachet.
- A 12-week commitment — the timeframe supported by the 2023 meta-analyses.
- Added vitamins — Kollo includes B1, B5, B6, B12 and C plus the amino acid l-lysine; several of the vitamins carry authorised UK health claims, including contribution to the reduction of tiredness and fatigue.
- Independent testing — Kollo is Informed Choice certified, with every batch screened for banned substances.
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
The honest answer to "who should take collagen?" is broader than it was six years ago, because the evidence is stronger than it was six years ago — meta-analyses of dozens of trials now support the skin benefits, and the joint research has matured from promising to credible. If you're past your mid-twenties, want evidence-led support for skin, nails or active joints, and none of the cautions above apply to you, collagen is a reasonable addition to a balanced routine.
Start with our complete guide to liquid marine collagen for the full detail on dose, format and the 12-week timeline — and give it those 12 weeks before you judge it. That's what the research did.
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.
