The Benefits of Collagen for Skin, Hair & Joint Health

Collagen levels can drop by up to 30% during menopause, which is why many of us start noticing changes in our skin, hair, and joints seemingly overnight. While I fully embrace the beauty of a well-lived-in face, I also want to support my skin’s elasticity, hair strength, and overall musculoskeletal health as I move through my 50s and beyond.

What is Collagen & Why Does It Matter?

Collagen is the most abundant protein in the body, making up 25-35% of total protein.

It plays a crucial role in:

✅ Providing structure and elasticity to skin

✅ Strengthening hair and nails

✅ Supporting joint and bone health

✅ Maintaining the integrity of cartilage

There are different types of collagens, with Type I found in bones, skin, and tendons, Type II in cartilage, and Type III in soft tissues like blood vessels and skin. This is why collagen supplementation isn’t just about glowing skin, it’s also beneficial for bone density and joint function, with strong evidence from sports science showing its impact on joint health in athletes.

Where to Get Collagen from Food

The best natural sources of collagen include:

🥣 Bone broth – A powerhouse of collagen and minerals

🐟 Fish, poultry & red meat – Rich in collagen-building amino acids

🥚 Eggs – Especially the membrane inside the shell

I love making my own bone broth by boiling chicken bones after a roast, it’s an easy, nutrient-dense base for soups, ramen, and risottos. For convenience, Freya Foods’ long-life bone broths are a great option, free from additives.

What About Vegan Collagen?

There’s no such thing as true vegan collagen. However, plant-based products labelled as “vegan collagen” contain nutrients that support collagen production, including:

🍊 Vitamin C – Citrus fruits, peppers, broccoli, kiwi

🍫 Copper – Shiitake mushrooms, dark chocolate, leafy greens

🥜 Biotin – Nuts, seeds, sweet potatoes

🎃 Zinc – Pumpkin & sesame seeds, dark chocolate

What to Look For When Buying Collagen Supplements

Most bovine and marine collagen supplements contain Type I and III collagen.

Some of my top picks include:

✅ Ancient + Brave True & Wild Collagen  

✅ Bare Biology Marine Collagen – Sustainably sourced

✅ BioCare Collagen Complex – Includes vitamin C, zinc, hyaluronic acid, and antioxidants

✅ WillPowders by Davinia Taylor – Swiss collagen with no additives, affordable at £23 for 400g

For cartilage and osteoarthritis support, Ancient + Brave’s Noble Collagen (Type II) is a great option.

Watch Out for Marketing Hype

Many liquid collagen products come with big marketing claims, but if you check the labels, they often contain preservatives, artificial Flavors, and sweeteners. One well-known brand, for example, contains only 65% collagen, with the rest made up of water, orange juice concentrate, citric acid, and stevia (E960a).

My advice?

Always read the ingredients list. Just like with food, quality matters. Choose high-potency, sustainably sourced collagen without unnecessary additives and your skin, hair, and joints will thank you!

Thanks for reading!

Louise x

Learn more about Louise here.