Collagen is the most abundant structural protein in the human body — found in connective tissues, skin, tendons, ligaments, bones and even the gut lining, and makes up roughly 30% of the body’s total protein. The body’s own collagen production declines with age, which is why many people choose to supplement with collagen as part of their daily nutrition routine.
We’ve heard so many of you talk about the benefits you’ve already experienced from supplementing with our Grass Fed Collagen, but we also know how important it is to share the science and research behind your favourite supplements. By learning about the research behind collagen supplementation, you can feel more empowered to take control of your health and gain a deeper understanding of what you truly need. A growing number of people include collagen supplements in their daily routines, with the intention of supporting skin appearance, joint comfort, bone health, digestion and more, so let’s explore how it may support you too…
What is collagen, and what do the different types mean?
Collagen is a structural protein, accounting for a significant proportion of the body’s total protein. It makes up 70-80% of the dry weight of the skin, 70-85% of the dry weight of connective tissue like tendons and ligaments, and constitutes about 30% of bone tissue by weight. It’s a major component of cartilage, making up around 60-70% of its dry weight, as well as making up 90% of the cornea of the eye, up to 10% of muscle mass, and contributes to the integrity and support of blood vessels and organs.
Types I and III collagen are primarily found in skin, bone and connective tissue. Bovine collagen is a particularly rich source of these types of collagen.
Type I collagen forms around 90% of your body’s collagen, and is found in skin, tendons, ligaments, bone, dentin, cornea, and other connective tissues. It has high tensile strength, making it essential for load-bearing tissues.
Type III collagen is found in skin, lungs, blood vessels, and the walls of hollow organs like the intestines and stomach. During phases of tissue repair such as after an injury, surgery or childbirth, types I and III collagen are produced together in large amounts to support healing.
Many - but not all - types of collagen are hydrolysed, meaning they contain broken-down collagen forms which are designed to easily dissolve into hot or cold liquids, as well as be more effectively absorbed and utilised by the body.
What The Research Says
Collagen research in humans has focused on several key areas:
- Skin health
- Bones
- Connective tissue support
- Joint health
- Sleep and cognitive effects
- Digestive health
Skin Health & Appearance
Many clinical trials have found that oral collagen peptide supplementation can improve aspects of skin aging, specifically; hydration, elasticity and dermal collagen density.
In this randomised, double-blind, placebo-controlled clinical trial, female participants supplemented orally with hydrolysed bovine collagen. Outcomes showed that compared with placebo, women receiving the supplement showed significant improvements in objective skin parameters, including hydration, elasticity, skin roughness, and aspects of facial appearance after 12 weeks of supplementation. This provides direct clinical evidence that oral supplementation with hydrolyzed bovine-sourced collagen peptides can improve key skin health markers in humans.
Another randomized, double-blind, placebo-controlled clinical trial evaluated the effects of 5000 mg/day (5 grams) bovine collagen peptides over 12 weeks in healthy female participants. Objective measures showed statistically significant increases in dermal density, hydration, and skin firmness and elasticity compared with placebo. These improvements were sustained even after a 4-week washout period, indicating lasting effects on underlying dermal structure.
External reviews on collagen peptide studies agree that it’s not a ‘quick fix’, but can contribute to long-term improvements in skin elasticity and hydration with consistent use.
“Amazing!! Been using a month and my skin has never been better. I’ve had so many people commenting on how ‘glowy’ I look”. - Jenny F.
Bone, Joint & Connective Tissue Support
Clinical data suggests beneficial effects of collagen supplementation on joint comfort (e.g. reducing stiffness and pain), and markers linked to bone strength, particularly in demographics where bone loss is a risk factor.
This randomized controlled trial in postmenopausal women with osteopenia evaluated calcium and vitamin D supplementation with or without added bovine collagen peptides. Results showed that the addition of collagen peptides to calcium and vitamin D was associated with significant reductions in bone turnover markers over 3 months compared with calcium and vitamin D alone, indicating a shift toward reduced bone resorption and potentially improved bone strength and linking collagen supplementation to favourable changes in biomarkers associated with age-related bone loss.
In another randomised, double-blind, placebo-controlled trial in adults with knee osteoarthritis, subjects received hydrolysed bovine collagen peptides from bovine bone alongside a porcine skin collagen peptide arm and placebo. Participants in the bovine collagen peptide group had significantly greater reductions in joint pain compared with placebo, indicating improved joint comfort and functional outcomes.
“I have been taking this for the past six months and I have really noticed a difference in my joints - no more aches and pains and my hair is growing like mad!” - Dara S.
Sleep and cognitive health
The amino acid glycine found in generous amounts within bovine collagen is one of the ways in which it can support the nervous system and sleep by lowering core body temperature and acting as an inhibitory neurotransmitter to calm the brain.
In a randomised, placebo-controlled, crossover trial with 13 physically active male adults who reported sleep complaints, participants consumed 15g per day of bovine collagen peptides (bovine source) or a placebo 1 hour before bedtime for 7 nights.
Results found that the participants supplementing with collagen woke up fewer times through the night, versus placebo. The morning after the supplementation period, participants taking collagen also had higher correct responses on a Stroop cognitive test compared with the placebo group.
“Best quality collagen. I've noticed my hair feels stronger, thicker. I usually break out slightly before my period but since taking Ape collagen my skin is clearer. I also take it with raw milk in the evening and find my sleep quality has improved”. - Charlene B.
Digestion
Researchers comment that more exploration is necessary in order to draw firm conclusions about the benefits of collagen for digestion, but a study involving healthy women supplementing with 20g hydrolysed collagen peptides per day for 8 weeks found that 93% reported reported reductions in digestive symptoms, including bloating, in the absence of any other dietary or lifestyle changes. Bloating scores (self‑reported via questionnaire) decreased by ~31 % from baseline to week 8, and improvements were also seen in bowel habits and reductions in stomach pain and acid reflux scores.
“A great quality product from natural sources. As a powder I find it easily digestible - my preference is stirring it into a nice warm cup of tea!” - Mark
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Frequently asked questions
1.) What’s the best way to take collagen?
Based on current research, the best way to take collagen is to consume 5-15g hydrolysed collagen peptides daily. For maximum absorption, take it on an empty stomach - particularly if you want to use it to support gut health. It can also be mixed into smoothies, coffee, and taken 30-45 minutes before exercise for joint and tendon benefits. Long-term supplementation with collagen in combination with resistance training can also offer benefits for improving fat-free mass, strength, and reactive strength recovery.
2.) What are the benefits of grass-fed collagen vs other types?
Grass fed collagen offers a cleaner, more nutrient-dense product derived from pasture-raised cattle, free from antibiotics, hormones, and GMO feed. Key benefits include higher omega-3 and CLA levels, better ethical sourcing, and enhanced purity.
3.) If I already take beef protein, do I need to take collagen too?
Beef protein is rich in complete amino acids, especially branched-chain amino acids (BCAAs), which support muscle growth, repair and recovery, making it ideal for muscle recovery and strength training. Collagen is low in BCAAs but high in glycine, proline, and hydroxyproline, which support connective tissues like tendons, ligaments, and cartilage, which muscles rely on for proper function. By combining the two, you’ll get both muscle protein synthesis (from beef protein) and connective tissue repair (from collagen), which helps reduce injury risk and improve overall musculoskeletal health. Research in this area is ongoing and continually evolving, though results are promising.
For skin, hair and nail health, collagen supports skin elasticity, hydration, and wound healing, whilst beef protein provides amino acids like cysteine, methionine, and lysine, which contribute to keratin and collagen synthesis in the skin, hair, and nails.
To support gut health, collagen’s amino acids, especially glycine, can help support the gut lining and reduce intestinal permeability, whilst beef protein adds high-quality protein that is generally easily digested, supporting overall nutrient absorption. Combining both supports gut integrity and protein nutrition at the same time.
4.) Does collagen need to contain vitamin C?
Whilst vitamin C is a key cofactor for collagen synthesis, it is not essential for a collagen supplement to contain vitamin C for it to be effective. Oral collagen supplements are hydrolysed into di‑ and tripeptides or amino acids during digestion. These small peptides are absorbed in the gut independently of vitamin C. Studies show these peptides appear in the bloodstream after ingestion and can be utilised by the body. Many clinical studies also show beneficial results from supplementation with collagen in the absence of vitamin C. Most people consume enough vitamin C in their daily diet to support sufficient collagen synthesis, so whilst vitamin C is needed for collagen synthesis, it is not necessary or natural for a collagen supplement to contain it.
5.) Will taking collagen break a fast?
Collagen can break a fast because its protein and small amount of calories trigger insulin and stop autophagy. For fat loss, longevity, or cellular repair goals, take it after the fast ends. This way, you still get its benefits for joints, skin, and connective tissue without interrupting fasting effects. If you are practising intermittent fasting, consuming collagen after your fasting window can support muscle, joint, and connective tissue health. It also helps maintain skin, hair, and nail quality, complementing the benefits of intermittent fasting while aiding recovery and tissue repair.
6.) How long do I need to take collagen in order to notice a difference?
Most research shows that consistent, daily use of collagen for 8-12 weeks can provide the most noticeable benefits.
Collagen supplementation is not a miracle cure, but may be a supportive way to promote skin, joint, sleep and digestive health.
As demonstrated by all the studies above, Collagen is showing some really positive signs in terms of the plethora of benefits it can have on the human body. However, more research is needed before these benefits can be determined as absolute facts.
Transparency: Some studies include the use of branded supplements such as Fortibone, Peptan, Verisol, Bodybalance and BioCell Collagen. Some studies include the use of bovine collagen alongside porcine skin, but all studies include types I and III hydrolysed bovine collagen.