Collagen is all the rage, with every self-certified expert advocating the use of collagen. From skincare, it has now become a trending nutritional ingredient and consumption of collagen is being thought of as a must. How true is this? Dr Suranjit Chatterjee, senior consultant, internal medicine, Indraprastha Apollo Hospitals, says: “Collagen supplements are often marketed as essential, but they are not a necessity for most people. The body can generally meet its collagen needs through a balanced diet rich in protein, vitamin C, zinc and copper. Supplements may help in specific situations such as ageing, joint concerns or poor dietary intake. Their benefits are modest and vary widely across individuals.”
Does the body not make its own collagen?
Yes, the body naturally produces collagen. It breaks dietary protein into amino acids, which are then used to build collagen.
Production does decline with age and is influenced by lifestyle factors such as smoking, high sugar intake and excessive sun exposure. A healthy diet and good lifestyle choices support collagen synthesis without the need for supplements.
There is marine and vegan collagen. Which works better?
Marine collagen is actual collagen derived from fish, so it can directly supply collagen peptides, mainly type I, which supports skin and connective tissue. Vegan collagen is not true collagen; it typically contains plant-based ingredients that support the body’s own collagen production.
If the goal is to increase collagen peptide intake, marine collagen has more evidence. If someone prefers a plant-based option, vegan formulations can still support collagen synthesis through nutrients and amino acids but do not replace collagen structurally.
Who should consume collagen, and in what dose and frequency?
People who may benefit include those with early signs of skin ageing, individuals with mild joint pain, athletes with high physical load or people who do not meet protein requirements. Typical studied doses range from 2.5 to 10 grams per day, taken consistently for at least eight to twelve weeks to see potential effects. The specific dose depends on the product type and purpose.
Can collagen consumption be harmful?
Collagen is generally safe for most people, but it can cause digestive discomfort in some. Those with fish allergies should avoid marine collagen. Since supplements are not regulated as strictly as medicines, quality can vary, and impurities may be a concern if the brand lacks proper testing. Overconsumption offers no additional benefit and is unnecessary. It is always best to choose reputable brands and consult a clinician if there are medical conditions or ongoing treatments.