Ask an expert: Collagen according to a nutritionist

What is collagen anyway?

Collagen is often referred to as an 'elastic structural protein' because it supports your body's strength and flexibility. Vincent Carrié explains that it helps keep bones strong without making them brittle, which reduces the risk of fractures. Collagen also provides key amino acids like glycine and proline, essential for maintaining and repairing tissues. It plays a role in signaling between cells to aid tissue repair.

Why the collagen craze?

Collagen isn't just about joints and bones—it also helps the body produce keratin, a major structural protein found in hair. It contributes to cartilage formation too, which cushions your joints and supports free movement.

What happens to collagen as we age?

Starting in our mid-20s, we naturally begin losing about 1–1.5% of collagen per year. According to Vincent Carrié, the rate is fairly similar for both men and women until menopause, when collagen loss in women speeds up significantly during the first five years.

Lifestyle habits also play a role. Smoking, high sugar intake, drinking heavily, and overexposure to the sun all contribute to faster collagen degradation. As production slows down, collagen fibers weaken, leading to wrinkles, sagging skin, thinning hair, and joint issues. Lower collagen levels also decrease bone density, increasing the risk of osteoarthritis and osteoporosis over time.

"For most of our lives, men and women lose collagen at pretty much the same rate – until menopause"

Are collagen supplements worth it?

For many, the answer is yes. Vincent Carrié points out that supplements provide amino acids like glycine and proline that may benefit skin, joints, hair, and more. While collagen is present in meat and fish, it’s most concentrated in parts we rarely eat—like bones and ligaments. That’s why supplementation can be helpful.

Potential benefits include improved skin hydration and elasticity, stronger hair and nails due to collagen’s influence on keratin, and support for tendons, ligaments, and muscle recovery. These effects are still being researched, but existing evidence is promising.

Is there good research to support the benefits?

While earlier studies were limited, newer research has started to back up the claims. Results vary, but the growing body of literature points to encouraging outcomes for skin, joints, and recovery.

How much collagen do we need per day?

That depends on your goals. Vincent Carrié notes that higher doses may bring quicker effects, within limits. Intake above 25 grams a day doesn’t typically offer more benefits. For specifics, follow the dosage on the product label and consult a healthcare professional before starting a new supplement.

Which is better – marine or bovine collagen?

Bovine collagen comes from cow hides and bones, while marine collagen is derived from fish skin and scales. Both types offer health perks, but your choice might depend on factors like allergies, dietary preferences, or religious practices.

Marine collagen is notably effective for skin hydration, though both marine and bovine forms are about equally beneficial for joints and muscle recovery. Vincent Carrié notes that good-quality marine collagen shouldn’t have a fishy taste. There’s also vegan collagen on the market—produced from genetically modified yeast and bacteria—though the appeal may vary.

Are collagen gummies as good as powder?

Gummies can work, but they usually offer smaller amounts of collagen per serving compared to powders and are often pricier. It really comes down to what suits your routine—consistency is key for results.

How long does collagen take to work?

If your goal is better skin elasticity and hydration, research shows daily doses of up to 10g may take around eight weeks to show effects. For athletic recovery, taking 20g daily can yield results within a week, though 5g daily over eight weeks could also be effective. As Vincent Carrié puts it, it’s often worth trying to see how your body responds.

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