Collagen Explained: What It Is, What It Does, and the Science Behind It

Collagen is the most abundant protein in the human body. Think of it as the structural scaffolding that helps give shape, strength and support to skin, joints, tendons, ligaments, bones, blood vessels and the gut lining.

If you have ever described skin as looking bouncy, firm, plump or strong, you are basically talking about collagen, plus elastin and hydration.

Collagen: The Foundations

Collagen is made from amino acids, the building blocks of protein. Collagen is especially rich in glycine, proline and hydroxyproline. These are part of what gives collagen its unique structure and strength.

Your body makes collagen naturally, but production tends to decline with age. Collagen also breaks down faster with things like UV exposure, smoking, high stress, low protein intake, poor sleep, and inflammation.

This is the “why” behind collagen supplements, people are trying to top up the raw materials and support the body’s building and repair processes.

Types of Collagen

There are many types of collagen in the body. The most talked about are:

• Type I is the most abundant, found in skin, tendons, ligaments and bone
• Type II is found mainly in cartilage
• Type III is found in skin, blood vessels and organs

Most collagen powders are hydrolysed collagen peptides, often called collagen peptides or hydrolysed collagen. This means the collagen has been broken down into smaller peptides, so it dissolves easily and is easier to digest.

Your Vigor Collagen is a blend of marine and bovine collagen peptides, providing Type I and Type III benefits, and it dissolves into hot or cold drinks and food.

How collagen supplements work and what happens when you take them

This is where people get confused, and where some of the scepticism comes from.You don’t just swallow collagen and have it magically appear as collagen in your cheeks.

When you eat any protein, your body breaks it down into amino acids and small peptides. Collagen peptides are still digested, but research suggests some collagen derived peptides can be absorbed and may act as signals that encourage collagen production in the skin and connective tissue. This signalling idea is one of the proposed mechanisms for why collagen might help, even though it is “just protein”. 

So, the two likely ways collagen helps are:

• It provides key amino acids that are heavily used in connective tissue
• It may provide bioactive peptides that act as messengers in the body

 

Skin: What does the evidence say?

This is where the evidence is strongest.

Multiple systematic reviews and meta-analyses of randomised controlled trials have found that oral hydrolysed collagen supplementation can improve measures like skin hydration and elasticity, and may reduce wrinkle depth, compared to a placebo. 

There is also newer evidence suggesting benefits across a wider pool of trials, but with an important caveat; results can vary by product type, dosage, duration, and study quality. Some analyses also flag potential funding bias, meaning industry funded studies may show bigger effects. 

What this means in real life
Collagen is not a facelift in a tub. The best evidence suggests modest, gradual improvements, usually seen over 8 to 12 weeks, sometimes longer, and best supported by overall nutrition and lifestyle.

Aching Joints: What does the evidence say?

The evidence here is mixed but promising, especially for osteoarthritis related pain and function.

Several reviews and meta-analyses report that collagen peptides or collagen derivatives can reduce pain and improve function in knee osteoarthritis compared to a placebo, with overall good safety profiles. 

However, effects are not always large, not every study shows benefit, and different collagen forms are often grouped together in research. So, we can say there is evidence of benefit for some people, but it is not a guaranteed outcome.

Important UK and EU context
European regulators have historically been unconvinced that the evidence is strong enough to approve certain specific health claims for collagen, for example maintenance of joints, and some skin related claims. That does not mean collagen does nothing, it means the bar for authorised marketing claims is very high. 

Muscle, Strength and Body Composition: What does the evidence say?

Collagen is not a complete protein; it is lower in essential amino acids than proteins like whey, so it is not a replacement for a high-quality dietary protein source.

That said, research into collagen peptides combined with regular training suggests potential benefits for fat free mass, strength, tendon properties and recovery, although certainty is often rated low to moderate, and the best outcomes still come from training plus adequate total protein. 

A sensible takeaway
If you train, collagen can be a helpful add on, especially for connective tissue support, but it should sit alongside an overall protein sufficient diet.

What about hair and nails?

There are studies and plenty of anecdotes suggesting improvements in nail brittleness and hair quality, but the evidence base is less consistent than skin hydration and elasticity.

What about gut health?

You will see collagen marketed heavily for gut lining support. Mechanistically it is plausible, because collagen is rich in amino acids used in connective tissue, but high-quality human trial evidence is limited compared with skin and joint research.

It is fair to say that some people feel it helps them but the science is still developing.

How to get the most out of your collagen

Dosage

Many studies use doses anywhere from 2.5g to 15g per day depending on the outcome measured and the product used.

Your Vigor Collagen is flexible dosing, with 8g as a practical daily serving, and you can go higher if needed within your guidance.

Timing

Consistency matters more than timing. Take Vigor Collagen daily and give it at least 8 to 12 weeks to start feeling the results.

Take with Vitamin C

Vitamin C is required for normal collagen formation in the body. So having collagen alongside a vitamin C source is a smart move, whether that is food, or your daily vitamin routine. 

Safety: Who should be cautious?

Collagen peptides are generally well tolerated in trials, with adverse effects usually only mild if they occur. 

But you should be cautious if:

You have a fish allergy, marine collagen may not be suitable

You are pregnant or breastfeeding, check with a qualified professional

You have a medical condition or take regular medication, ask your clinician if unsure

The honest bottom line

Collagen is not a miracle, detox, or quick fix, and anyone telling you that is having you on!

What the current evidence suggests is:

Skin: Modest but meaningful improvements in hydration and elasticity are supported by meta-analyses of Randomised Controlled Trials, especially with consistent use

Joints: Evidence suggests reduced pain and improved function for some people with osteoarthritis, but results vary 

Muscles and Recovery: Potential benefits when paired with training, but it is not a replacement for complete protein 

Hair, Nails, Gut: Plausible and often reported, but evidence is less robust

 

If you want to try collagen, treat it like a supportive daily habit, not a magic wand. The best collagen results come from consistency, alongside protein sufficient meals, vitamin C, strength training, sleep, and stress management. Annoying, I know, but it is the truth! 

At Vigor, we believe in simple, honest products and clear information, so you can choose what genuinely supports your body 💓