Collagen seems to be everywhere, but despite its popularity, some people are still wondering: what is collagen powder, and do I need it? Here’s a clear and simple guide to collagen in your body, collagen supplements, and the different types of collagen you might take.
What is a collagen supplement good for?
In simple terms, collagen is the most abundant protein in the body and is found in our ligaments, tendons, cartilage, muscles, bones, blood vessels, hair, skin and nails. As we get older, our natural collagen production gradually declines. Collagen powder isn’t a miracle and won’t turn back the clock, but many people choose to take collagen supplements as extra support.
How does the body use collagen?
Your body naturally produces collagen by combining amino acids from the protein in foods. The body is constantly breaking down and rebuilding collagen and other proteins, which is why lifestyle habits, as well as collagen intake, play a role in supporting healthy collagen levels.
What happens to collagen as you get older?
As we age, natural collagen production gradually decreases, with levels starting to decline from around the age of 25. A few factors can influence your body’s ability to produce, maintain and use collagen at any age, including:
- Sun exposure
- Smoking
- Poor sleep
- Quality of diet
This is one reason collagen supplements have become popular. They’re not meant to replace lost collagen, but they may support a collagen-friendly wellness routine that includes good nutrition, exercise and healthy habits.
What are collagen supplements?
Collagen supplements are products that give your body collagen-derived peptides. They’re usually available in collagen powder form, but can also come as capsules or ready-to-drink products.
You might see terms like collagen peptides, multi collagen, collagen powder or hydrolysed collagen. If we focus on collagen powder, it’s collagen that has been broken down into smaller peptides, making it easier to dissolve and digest.
What does collagen powder do?
One of the biggest misconceptions around collagen is that it’s a magic supplement. The truth is more nuanced. Collagen supplements are commonly used as part of daily wellness routines, but collagen shouldn’t be relied on as a treatment for specific concerns.
When people talk about collagen supplement benefits or collagen powder benefits, they’re often referring to skin health, hair and nails, or joint support, because these are the areas people may be more likely to see or feel. Collagen supplements may also support bone health and connective tissue, but that’s harder to evaluate.
Collagen for skin, hair and nails
Interest in collagen for skin, hair and nails is one of the main reasons people use collagen supplements. Skin contains large amounts of collagen, which is why collagen is often included in beauty supplement stacks.
The key thing to remember is that collagen works best as a long-term habit and as part of a healthy lifestyle.
Collagen for joints, bones and connective tissue
Collagen is also found throughout connective tissues, cartilage and bones, which is why collagen for joints is another big area of interest. Many people who train regularly or want to support healthy ageing use collagen as part of their daily routine.
Again, it’s important to keep expectations realistic. Collagen supplements are designed to support overall wellness rather than replace medical care.
Are collagen powder and protein powder the same thing?
No, collagen powder and protein powder are different, and this is important to understand if you’re considering a collagen supplement. They’re both powders that contain protein, but they’re not the same thing.
Protein powder
Protein powder, such as whey, plant protein powder or egg white protein powder, is used to support daily protein intake and help people reach their protein macro targets. This can support muscle growth and recovery from training.
Collagen powder
Collagen powder is generally used to provide collagen peptides, support skin, hair, nails, joints and connective tissues, and add to daily wellness routines.
If someone asks, “Is collagen the same as protein powder?”, collagen shouldn’t be used as a replacement for protein powder if your goal is hitting daily protein targets. Protein powder also won’t contain the same type of protein, collagen peptides, as a collagen supplement powder.
Collagen powder vs protein powder
Protein powder is usually used for muscle and lean-tissue nutrition goals. Collagen powder is usually used for daily wellness support.
Some people use both: protein powder with breakfast, snacks or after training, and collagen powder as part of their daily routine.
What to look for in a collagen supplement
There are a lot of collagen supplements out there, and it can feel confusing when you don’t know what the different types of collagen mean. Here’s a quick guide to finding a good-quality collagen powder. Look for:
- Transparent dosing on the label
- Clearly stated collagen amounts
- High-quality collagen sources
- Easy mixing and good solubility
- Good flavour options, as this can make a big difference
- Single-source vs multi-source collagen
What is multi collagen?
One thing to look for is multi collagen. This means the product contains more than one collagen source.
Why does this matter? Different collagen sources are associated with different collagen-type profiles. Many collagen products only use a single source, so be sure to check.
Marine collagen is often associated with skin, hair and nails, while bovine collagen is commonly used in products focused on joint health, bones and connective tissue. If a product contains both marine and bovine collagen, it provides a broader collagen profile in a single supplement.
Tips for taking collagen consistently
If you’re new to collagen supplements, it’s important to find a way to take them consistently. There’s no magic window for taking collagen. When you should take collagen comes down to your routine. Try:
- Adding it to water in the morning
- Adding it to a mid-morning smoothie
- Enjoying it as an after-dinner drink
Who should take collagen supplements?
Because most collagen is derived from animal sources, such as marine collagen from fish and bovine collagen from cattle, it’s worth checking the source if you have allergies, dietary restrictions or preferences around animal proteins.
If you’re pregnant, breastfeeding or managing a medical condition, it’s sensible to speak with a healthcare professional before adding any new supplement to your routine.
Collagen supplements for skin, hair, nails and joints
For most people, the best collagen supplement is the one they’ll enjoy taking consistently. This is why flavour and mixability make such a big difference when adding collagen to your daily routine.
If you’re looking for a great-tasting option, Per4m Multi-Blend Collagen is a multi-source collagen powder with 5g of marine collagen and 5g of bovine collagen, providing a combination for skin, hair and nails, as well as joints, bones and connective tissue, in one drink. It comes in three delicious flavours too.
