Are Collagen Supplements a Waste of Money? What the Science Really Says
Collagen supplements have become increasingly popular in recent years. Social media is full of debates and opinions, with some people swearing by it and others dismissing it is a waste of money. So, before you settle on whatever Suzie says in the FB comments, let’s do a deep dive into what the science says and discover whether collagen is worth the investment. Yes, we might be a bit bias.
Discover Uvora’s collagen range - backed by science and built for real-life needs.
Collagen vs. Protein
Both collagen and protein are made up of amino acids, so collagen is often dismissed as “just another protein.” I used to think that if I consumed enough protein, I didn’t need collagen supplements, and as someone who is fit and healthy, I always prioritized protein in my meals. You can read more about my story here.
The truth is, collagen functions very differently from standard protein sources like whey, eggs, or meat.
Collagen is rich in bioactive peptides and specific amino acids, like glycine, proline, and hydroxyproline, which are not as abundant in other proteins.
Here’s a breakdown of these three amino acids:
- Glycine: Glycine makes up about 33% of the total amino acids in collagen. It is the most abundant amino acid in collagen, playing an important role in its structure. Meat Proteins such as beef, chicken, and fish contain much smaller amounts of glycine, and typically makes up only 5-10% of the amino acid profile.
- Proline: Proline accounts for around 10-15% of the total amino acids in collagen while muscle meats typically contain only 3-5% of the total amino acids.
- Hydroxyproline: Hydroxyproline is unique to collagen and accounts for approximately 10-13% of its amino acid composition. This amino acid is rare or virtually absent in most other proteins. Hydroxyproline is primarily found in connective tissues and bones, which are not commonly consumed in our modern diets.
Why Does This Matter?
These amino acids, unique to collagen supplements, are essential for the structural integrity and repair of connective tissues, skin, and joints. They are much more abundant in collagen than in other protein sources, making collagen particularly beneficial for skin elasticity, connective tissue repair, and joint health.
Protein sources from meat or protein shakes are rich in other essential amino acids like leucine, isoleucine, and valine, which support muscle repair and growth (muscle protein synthesis). So, while proteins from meat or whey help with general muscle repair and overall body maintenance, collagen’s unique structure and peptides target areas that traditional proteins do not.
How Collagen Digestion and Absorption Works
Another argument against collagen is that it’s not absorbed in the gut, so it’s basically “expensive urine.” This is false and based on a misunderstanding of how proteins, including collagen, are digested and used by the body.
Like any other protein, collagen is broken down in the digestive system. When you consume collagen supplements (especially hydrolyzed collagen, which is already broken into smaller peptides), enzymes in your stomach and small intestine break it down into smaller peptides and amino acids.
These peptides and amino acids are absorbed through the lining of the small intestine into the bloodstream. Once absorbed, they travel to various tissues, including your skin, joints, and bones, where they can stimulate the body's own collagen production.
Specialized Bioactive Peptides vs. Generic Hydrolyzed Collagen Peptides: Why They Are More Effective
Most consumers know there’s a difference between regular collagen and hydrolyzed collagen peptides. However, we’ve taken our collagen one step further, with the key difference being the molecular weight of the peptides and how they function in specific areas of the body.
Hydrolyzed collagen, also known as collagen peptides, refers to collagen that has been enzymatically broken down into smaller peptide chains, typically with a molecular weight of around 3,000 to 5,000 daltons. This process makes it easier for the body to digest and absorb compared to intact (native) collagen found in foods. The downside of generic hydrolyzed collagen is that it’s not always optimized for specific functions. Its larger molecular weight may take longer to be absorbed and may not target specific tissues as efficiently as specialized bioactive peptides. Don't get me wrong. It is still an amazing supplement to take. I personally use collagen twice a day. I'll take Uvora Flexi in the morning and Uvora Multi (our generalized hydrolyzed collagen) in the evening before bed.
Taking collagen before bed can support muscle recovery and deep sleep due to its high glycine content, an amino acid known to promote relaxation and improve sleep quality.
Specialized Bioactive Collagen Peptides
Specialized bioactive collagen peptides are hydrolyzed collagen. They have a smaller molecular weight and they’re specifically designed for targeted benefits. What sets bioactive collagen peptides apart is the specificity of the peptide sequences and their molecular weight.
- Molecular Weight: For example, our beauty collagen peptides have a lower molecular weight, typically around 2,500 daltons, making them smaller and more bioavailable than standard hydrolyzed collagen.
- Targeted Bioactivity: These bioactive peptides aren’t randomly hydrolyzed; they are optimized to stimulate specific biological processes. For example, our joint collagen, Flexi+ targets collagen synthesis in cartilage, helping to protect, rebuild, and slow down cartilage degeneration.
- Better Absorption: Our specialized bioactive peptides are more easily absorbed and act as signaling molecules, directing collagen where it’s needed in the body.
Collagen in Historical Diets: Why We Need It More Today
Another argument is to simply make your own bone broth because it’s much cheaper than collagen supplements. We are all too familiar with hectic weekly routines, coming home late at night, and rushing to make dinner for our families. I made my own bone broth for many years, adding extra gelatinous pieces of meaty bones such as oxtail for extra collagen. But I simply don’t have the time to make a continuous supply of bone broth every week and the effort of cooking it (12 hours in the slow cooker, straining and bottling) is just too much for me.
Consistency is another important factor when it comes to collagen supplements. The body regenerates itself continuously, and daily collagen supplementation supports cell turnover.
Historically, humans consumed a much more collagen-rich diet. Animal parts like connective tissue, bones, and gristle—all rich in collagen—were commonly eaten. Today, these parts are much less common in our modern diets. We’ve shifted from eating organ meats or whole chickens with skin and bones to mostly consuming skinless and boneless chicken breasts (driven by the fat-free movement). Even slow-cooked, bone-in meats have been replaced with choice cuts like steaks. Collagen supplements can fill this gap, providing a concentrated source of collagen that’s hard to get through food alone but very convenient in powder form.
Lastly, just as we drink whey protein for added protein, collagen supplements contain higher concentrations of bioactive peptides than you’d find in collagen-rich foods like ground beef or chicken. This makes supplements more efficient for people with specific needs.
Last, but not least. Vegan and vegetarian diets omit this essential macronutrient entirely and already find it challenging to get sufficient protein in their diets. And, yes there is this whole new drive for “vegan collagen”, which I’ll have to leave for another blog post.
Gene Expression: The Science Behind Collagen’s Effectiveness
One of the most fascinating findings about collagen supplementation is its ability to influence gene expression. Studies have shown that collagen supplements can increase the expression of genes responsible for collagen production, providing a direct biological mechanism for how collagen supplements work. This goes beyond just absorbing peptides—collagen actively signals the body to ramp up its own collagen production, leading to more profound benefits.
Conclusion
As you've seen, the evidence suggests otherwise- collagen supplements are not a waste of money and our busy lives demand supplementation. Even if your diet is top notch, collagen’s unique amino acid profile provide critical benefits to that of regular protein sources.
So, if you see those fine lines and wrinkles starting to set in, or if you’ve just run a marathon and your knees are sore, go ahead and put on a pot of bone broth. Or, you could simply mix collagen powder into your morning coffee. Easy and well worth the investment.
Whether you are considering a collagen to support your joints, skin, or recovery, explore Uvora’s bioactive collagen range.
