COLLAGEN: WHAT IS IT, HOW DOES IT WORK, IS IT WORTH THE HYPE? - BY MISHKWAATH

I am Mishkwaath nutritionist at The Kenko Life.

What Is Collagen?

Collagen is the most abundant protein in the body, providing structure and elasticity to the skin, joints, bones, tendons, and ligaments. There are at least 28 types, but the most common are: Type I (skin, tendons, bones, ligaments), Type II (cartilage), Type III (skin, muscles, blood vessels), Type IV (skin layers), and Type V (hair, placenta).

How Does Collagen Work? 

Your body naturally produces collagen, but this slows down starting in your mid-20s and can be worsened by UV exposure, smoking, poor diet, and high sugar intake. When you consume collagen through supplements or food, it's broken down into amino acids during digestion, which your body can then use to help rebuild collagen in the skin, joints, and bones.

Benefits of Collagen:

• Healthier skin (fewer wrinkles, more glow)

• Stronger joints and bones

• Improved hair and nail strength

• Better muscle recovery

• May support gut and heart health (more research needed)

Side Effects of Collagen:

Collagen supplements are generally safe, but some people may experience mild side effects like digestive issues, a bad aftertaste, or allergic reactions - especially if they're sensitive to ingredients like fish or eggs. Choosing a high-quality product and consulting a healthcare provider can help minimize any risks

Natural Sources:

• Bone broth, fish skin, chicken skin, meat with connective tissue

• Foods rich in vitamin C, zinc, and copper (boost your own collagen)

Pros: Natural, whole foods, affordable Cons: Hard to get enough daily, time-consuming

Supplements:

• Powders, pills, or drinks from bovine or marine collagen

Pros: Convenient, consistent dose, good for targeted results Cons: Can be pricey, not vegetarian/vegan, varies in quality

What’s better - supplements or natural food sources?

While both food and supplements support collagen levels, natural foods like bone broth, fish skin, and vitamin C-rich fruits are better for long-term health due to their broader nutrient content. Supplements offer a convenient, concentrated option, especially for busy lifestyles or targeted goals like skin or joint health. Combining both approaches can provide optimal benefits.

Does collagen actually work?

Collagen supports healthy skin, joints, and tissues, but its production naturally slows with age. Foods like bone broth, fish skin, and vitamin C-rich fruits help boost collagen naturally, while supplements offer a convenient way to get a consistent dose, especially for improving skin, joints, hair, and nails.

Although collagen isn’t an instant fix, consistent use alongside healthy habits like hydration, sun protection, and a nutrient-rich diet can enhance its benefits. Combining both food and supplements can be an effective way to support collagen levels as you age.

Is Collagen Really Worth the Hype?

Collagen supplements can support skin, joint, and hair health, especially in older adults or those with deficiencies, and research increasingly backs their benefits. However, they aren't a cure, all results vary depending on age, lifestyle, and overall health habits.

Younger people with a balanced, protein-rich diet may not need supplements, as their bodies likely produce enough collagen. But for older adults, athletes, or those aiming to maintain skin and joint health, a quality collagen supplement can be a helpful addition to their wellness routine. 

To Conclude: Collagen is much more than a passing trend, it’s a foundational protein that plays a vital role in your body's structure and function. While it may not deliver overnight miracles, consistent use (especially in combination with a healthy lifestyle) can offer real, measurable benefits.

So, is it worth the hype? If you’re looking to support your skin, joints, or general aging process, collagen might just live up to its reputation.