The Best Collagen Supplements in the UK for 2024
9th Jan 2024 Wellbeing
10 min read
Collagen has become a star supplement in recent years, promising to benefit everything from your skin to your nails to your joints and beyond. But as with any popular health and wellbeing product, choosing the right one for you isn’t always easy.
Which type of
collagen is best? What exactly do those labels mean? And how do you separate
the reputable brands from the chancers and scammers?
In this in-depth
guide to the UK’s best collagen supplements, we’ll answer all those questions
and more…
What is collagen?
Collagen is the
most abundant protein in your body, representing about 30% of the total protein
content. It provides structure, strength and support all over the body, in
tissues and organs such as:
• Skin
• Ligaments
• Tendons
• Joints
• Bones
• Muscle
• Heart
• Blood vessels
• Eyes
• Hair
• Nails
Can I get collagen from my diet?
Your body makes its
own collagen by combining certain amino acids — mainly glycine and proline. You
can produce these amino acids even if you’re not getting them in your diet, but
you should still eat a plentiful supply to maximise your body’s ability to
produce the collagen it needs.
Foods and drinks
that contain collagen (or the amino acids you need to make it) include:
• Bone broth
• Gelatin
• Tough cuts of meat
• Chicken or pork skin
• Fish (especially skin and scales)
• Eggs
• Dairy
Collagen can’t be
produced without certain vitamins and minerals. For best results, make sure
your diet also features plenty of:
• Vitamin C — found in citrus fruits, bell peppers
and tomatoes.
• Zinc — found in red meat, seafood, dairy, nuts
and whole grains.
• Copper — organ meats, shellfish, beans, nuts and
whole grains.
Should I take a collagen supplement?
As we get older,
existing collagen breaks down and the production of new collagen slows. This happens much sooner than you think! From
as early as 20 years old, you’ll lose around 1-1.5% of your collagen every
year.
The effect of
collagen loss is most obvious in the skin, where it shows up as wrinkles and
sagging. However, loss of collagen also affects muscle and bone strength, joint
health and flexibility, organ function, and hair and nail quality, among other
things.
To keep collagen
levels high, lots of people turn to supplements. They can be especially helpful
if you don’t have a lot of collagen-rich foods in your diet. In fact, some
experts believe that certain supplements may be even more effective than dietary sources.
That’s because no
matter what protein you eat — collagen or otherwise — it will be broken down
into its individual amino acids during the digestion process. Once this
happens, your body will then use the amino acids to re-build the proteins it
needs.
If a collagen
supplement is hydrolysed, that means it’s already
been broken down into peptides, or smaller chains of amino acids. You’re then
able to break down these peptides faster, potentially absorbing much more of
the amino acids for collagen production.
What should I look for in a collagen supplement?
1. Collagen types
When you’re
shopping for collagen supplements, you’ll notice they’re referred to by “type”
— type I, type II, etc. There are about 28 types of collagen in the body, each
slightly different depending on where they’re found and what jobs they do. The
five main types are:
• Type I
— found in large quantities in
the skin, bones, ligaments and tendons.
• Type
II — a more elastic type II
collagen found in flexible tissues, mainly the joints and spinal discs.
• Type
III — found mostly in the skin,
muscles, internal organs, arteries and blood vessels.
• Type
IV — found in the skin,
kidneys, and the lens of the eye.
• Type V
— found in the eyes, skin and
hair, as well as the placenta of pregnant women.
The best type of
collagen for you depends on why you’re taking a collagen supplement. For
example, if you’re looking specifically for beauty benefits, you may look for a
supplement that contains type I and/or type III collagen; these are the main
types that make up your skin and hair. For joint support, on the other hand,
you might look for a supplement containing type II collagen.
2. Collagen source
Collagen
supplements can also be classified by source. Here are some common sources that
you might see on the label, what they mean, and which one may be best for you…
Marine (fish) collagen is rich in collagen types I and II (found in skin, hair and joints). So if you’re looking for
both a healthy glow and a spring in
your step, marine collagen could be the right choice for you.
Marine collagen is
more bioavailable than other types, so you absorb more. And it often comes from
wild-caught fish, so it can be more sustainable than other types of collagen.
It’s also ideal for those who don’t want to use pig, cow or chicken collagen for
dietary, religious or health reasons.
Bovine (cow) collagen is rich in types I and III collagen, so it’s the
supplement of choice for people who are interested mainly in skincare benefits
. It also contains collagen found in hair, joints and muscles.
Porcine (pig) collagen, like bovine collagen, contains mostly types I and III
collagen. It has a slight edge over bovine collagen, though, because it’s
considered closer in structure to human collagen. That means it may be better
absorbed and tolerated.
Chicken collagen is made mostly of joint-friendly type II collagen. It also
includes lots of chondroitin and glucosamine, two essential nutrients for
healthy joints. For that reason, chicken collagen is a good option for those
looking mainly for joint support.
Vegan collagen is usually made from genetically modified yeast and bacteria. Because
natural collagen is an animal product, vegan collagen is a popular alternative
for vegans, vegetarians, and anybody else who prefers to avoid animal products.
However, it’s not yet clear whether vegan collagen has the same benefits as
collagen from animal sources.
3. Supplement form
The most common
form of collagen supplement is powder, but it also comes in capsules, liquids,
and even gummies.
People often enjoy
collagen powder because it’s versatile and easy to take. It can be mixed into
liquids, such as water, juice, protein shakes, smoothies, yoghurt or spreads.
But beware that some brands can be difficult to mix, so you may end up with a slightly
lumpy or clumpy consistency.
Liquid collagen is
similarly versatile. Some liquid collagens come in a concentrate that you can
mix with water or juice, while others are available ready to drink for added
convenience.
If you’d rather
take your supplement quickly without needing to down a drink, liquids or
powders may not be the right choice for you. Also, if you want to be able to
take your collagen supplements on the go, you might find them impractical.
If that’s the case,
you might prefer collagen capsules. They’re pre-dosed and portable, so you can
just pop them in your bag and take them anywhere, anytime, with no preparation.
However, those who don’t like swallowing pills might struggle to take enough to
reach their daily dosage.
If that sounds like
you, collagen gummies might be a good alternative. They have all the portable,
pre-dosed convenience of collagen capsules, but they’re more like your
favourite sweet than a supplement. Just be conscious that you may need to take
quite a few gummies to reach your desired dose, so try to choose high-quality,
low-sugar brands.
The Best Collagen Supplements in the UK
1. TRUE MARINE Collagen
When it comes to collagen supplements, TRUE MARINE
have secured the top spot in the UK market. These exceptional capsules offer a
unique blend of hydrolysed marine collagen, primarily type 1 collagen,
constituting a remarkable 90% of your body's collagen content.
This potent formulation is complemented by
the inclusion of Hyaluronic Acid and Vitamin C, creating a powerhouse of
nourishment for skin, hair, nails, and joints. With each bottle containing 120
easy-to-swallow capsules, providing 30 servings of 2,400mg premium marine
collagen.
Experience the TRUE MARINE difference –
marine collagen has shown upto a 1.5x better absorption rate in
clinical-studies compared to other collagen types like bovine, ensuring that
you get the maximum benefit from your daily collagen regimen.
Don't compromise on your collagen
supplementation, manufactured right here in the UK, TRUE MARINE adheres to the
highest quality and safety standards, including GMP, ISO 9001, and HACCP
certification. Choose TRUE MARINE Collagen and embark on the journey to a
healthier, more beautiful you.
2. Vital Proteins Collagen Peptides
Unlike the other
collagen supplements on our list, cult-favourite brand Vital Proteins doesn’t
contain any extra nutrients. However, it more than makes up for this with a
mega 20g of collagen, making it one of the most potent supplements we reviewed.
Vital Proteins
mixes easily into any drink, and it’s even available in travel-friendly sachets
so you can get your collagen fix on the go. It uses 100% bovine type I and type
III collagen, sourced from grass-fed, pasture-raised cows. The result is super-clean,
high-quality collagen peptides that celebs like Jennifer Aniston swear by for
their skin, nail and hair health.
3. Revive Multi Collagen Protein Powder
Not only does
Revive pack an impressive 20g of collagen per serving, it’s the only supplement
on our list to feature all five of the main collagen types. If you’re looking
to get a head-to-toe beauty and wellbeing boost, then, this great all-rounder
might just be perfect for you.
For maximum
benefits, Revive takes their collagen from a diverse range of high-quality
sources, including free-range chicken, wild-caught fish, grass-fed cows and egg
shell. And the collagen is hydrolysed, of course, giving you maximum absorption
and tolerability.
As a bonus, 10% of
the profits are donated to non-profit organisations that feed and clothe some
of the world’s most disadvantaged children.
4. Nutrabytes Marine Collagen Powder
Made with the same enzymatic hydrolysation
process as their liquid collagen, Nutrabytes’ marine collagen powder packs 10g
of highly bioavailable collagen into each serving. The ultra-fine powder is
completely unflavoured and doesn’t clump like some other brands, so it can be
mixed quickly and easily into your drink without a trace.
Premium Marine Collagen is made from
wild-caught fish, so you can rest assured that you’re buying a clean and
sustainable product. It also contains 19 amino acids — even more than the
collagen liquid — for an extra boost to your skin, hair and nails.
5. The Pretty Smart Food Co 100% Marine Collagen HydroPro+
The Pretty Smart
Food Co’s marine collagen liquid contains a relatively low dose of type I
collagen compared to the other supplements on our list. However, when it comes
to added nutrients, it outshines the rest by far. In addition to
collagen-promoting copper, zinc, and vitamins C and E, you’ve got:
• Hyaluronic acid for plump, hydrated, youthful
skin.
• Silica and sea kelp for shiny hair and strong
nails.
• Superfoods blueberry and açai for an antioxidant
boost.
• Turmeric to fight inflammation.
• Black pepper to boost absorption.
If beauty is your
main goal from a collagen supplement, this UK-made supplement may just be your
key to a gorgeous glow. It also places a heavy emphasis on ethically sourced,
sustainable ingredients, so you can feel as good as you look!
What are the benefits of collagen supplements?
1.
Skin
Collagen provides a sturdy framework, or
scaffold, for the skin, giving it shape and structure. Collagen also gives the
skin elasticity and smoothness, locks in moisture, and forms a protective
barrier against external stressors like UV radiation. When the skin starts to
wrinkle or sag, this is a sign that the collagen content is starting to
decline.
That’s why skin health is one of the most
popular reasons people use collagen supplements. Fans claim that collagen
supplements help to keep their skin firm, smooth, hydrated and youthful — and
there’s some evidence to back this up.
A 2022 review in the Dermatology Practical & Conceptual journal
concluded that collagen supplements
improved skin moisture, elasticity and hydration, and reduced wrinkling and
roughness. This echoes the findings of an earlier 2019
review that found
similar positive results.
2. Hair
The hair follicles depend on collagen to
grow and regenerate hair. Collagen also influences hair quality by providing
strength, thickness and smoothness to the hair shaft. Because of this, some
collagen supplements promise to leave you with healthier, longer and shinier
hair. Is this too good to be true, though?
Maybe not! It’s worth noting that there
isn’t a great deal of research on this topic, but one study did find that women with thinning
hair experienced significant improvements in hair quantity and thickness after
taking collagen supplements.
3.
Nails
Collagen provides the nails with certain
amino acids needed for growth. It also keeps nails flexible, strong and
hydrated, reducing the risk of brittleness, breakage and splitting. So does
that mean collagen supplements can give you stronger, longer, healthier nails?
Possibly! Again, there’s limited research
on this topic. But a recent study did find that taking daily
collagen peptides increased nail growth by 12% and reduced nail breakage by
42%. And if you’ve got brittle nails, you’ll be happy to hear that 88% of
people in the study reported improvements in brittle nails after four weeks.
4. Joints
Your joints are the places in your body
where two bones meet, e.g. the elbow, shoulder, spine, knee, etc. There are
various different tissues that give support, strength and stability to the
joints:
• Cartilage — a tough, rubbery material that cushions your joints and
absorbs force.
• Synovial fluid — a lubricating fluid that reduces friction between
bones.
• Tendons — strong, flexible cords of tissue that connect bones to
muscles.
• Ligaments — bands of tissue that connect the bones and keep them in
place.
All of these joint tissues rely heavily on
collagen for their health and function. For example, two thirds of the cartilage in your knees and
other joints is made up of collagen. That’s one reason why your joints start
to become stiff and achey as you get older, when your collagen
levels decline.
So can collagen supplements soothe your
aching joints? While it’s too early to say whether supplemental collagen can
treat joint problems, some clinical studies suggest it may be able to support
healthy joint function.
One study explained that supplemental collagen
accumulates in the cartilage and stimulates natural collagen production. In
theory, this may improve joint support and keep inflammation low. Another study suggested that collagen supplementation
may have a protective effect on the cartilage between the joints. And in a
further study, student athletes who took collagen
supplements reported that their joints felt better than usual after exercise.
What are the potential risks of collagen supplements?
Side effects
Collagen
supplements are generally safe and well-tolerated for most people. However,
some people do experience mild side effects like nausea, bloating or
indigestion. If you’re at all concerned, stop taking your supplement and
contact your doctor.
Allergens
Collagen
supplements are often made with common allergens like fish, shellfish and eggs,
so be sure to check the label carefully if you have allergies. If in doubt,
speak to the manufacturer for confirmation or consider an alternative collagen
product.
Pre-existing medical conditions
If you’re pregnant
or breastfeeding, or you have a medical condition, it’s a good idea to check
with your doctor before taking a collagen supplement. This is especially
important if you suffer from kidney problems or connective tissue disorders.
Product quality
As with all animal
products, there is a risk of contamination from microbes (e.g. bacteria or
fungi), heavy metals or other toxins. To be sure you’re getting a clean and
safe product, always buy your collagen supplements from a reputable brand, like
the ones on our Top 5 list.
How much collagen should I take and when?
A 2019 review of clinical studies found
that taking 2.5–15 grams of hydrolyzed collagen peptides each day may be safe
and effective.
There’s no evidence
to suggest that collagen should be taken at a specific time of day. Take it
whenever is most convenient for you.
The bottom line…
There’s a lot of
hype around the benefits of collagen supplements, and there is some research to
suggest that they can support healthy skin, hair, nails and joints. If you
struggle to get enough collagen in your diet, they’re an especially helpful way
to quickly and easily boost your intake.
For best results,
always choose a clean, responsibly sourced collagen supplement from a reputable
brand (like those on our top 5 list!), and combine it with a diet rich in
essential vitamins and minerals.
