Is taking Collagen supplements a waste of money?

Collagen supplements can be a valuable option for individuals who are peri-menopausal, menopausal, or post-menopausal. As a 51-year-old woman myself, I took a genetic test (available through KWA) to better understand whether the health, longevity, and biohacking strategies I was already following were truly benefiting me. This test also helped guide my next steps in preserving my health and aging well. I’ll be sharing more about this journey through a series of blogs and newsletters, but for now, I want to begin by sharing the facts about collagen.

Collagen improves skin elasticity, reduces joint pain, and supports hair, nail and bone health. Typically derived from bovine, marine, or porcine sources, collagen peptides are broken down for easier absorption in the body and are often marketed for anti-ageing, recovery, and general wellness.

Benefits

Supplementing with collagen stimulates and enhances our collagen molecules in our bodies, when levels begin to decline. Clinical studies suggest benefits such as improved skin hydration and firmness, reduced fine lines and better joint mobility. Some users report stronger nails, shinier hair, and enhanced recovery post-exercise. Hydrolysed collagen peptides are generally well tolerated and can be added to drinks or smoothies.

Things to Watch Out For

Not all supplements are created equal, some may contain fillers, sugars, or artificial additives. Always check for third-party testing and source transparency. People with allergies (especially to fish, eggs, or shellfish) should be cautious with marine-based formulas. Additionally, some collagen products are derived from animal by-products, making them unsuitable for vegetarians or vegans.

Risks

Side effects are rare but may include mild digestive upset or a lingering aftertaste. Collagen alone is not a miracle cure—it works best when combined with a healthy diet rich in vitamin C, which supports collagen synthesis. There is limited evidence on its long-term effects, and pregnant or breastfeeding individuals should consult their healthcare provider first.

Below are the facts to consider when purchasing collagen:

– Bovine collagen is a classic choice and is particularly known for supporting joint health, cartilage repair, and connective tissue, so if you’re thinking about mobility, strength, or recovery, it’s often a solid option.

– Marine collagen, by contrast, tends to be favoured for its benefits to skin elasticity, hydration, and fine lines.

One thing that often gets missed is how collagen is absorbed and that’s where the Dalton weight comes in.

For collagen to be effectively absorbed and used by the body, it needs to be broken down into smaller peptides. If the molecule size (Dalton weight) is too high, it may not be absorbed efficiently, which can make even high-quality collagen less effective. Ideally, you want hydrolysed collagen peptides with a low Dalton weight for optimal bioavailability. 500 Daltons (or ‘Da’) would be the maximum to consider, with 100 to 200 being the ideal Dalton weight. 

It’s also worth mentioning that collagen works best when taken with Vitamin C, as this plays a critical role in collagen synthesis.

Without it, your body can’t properly utilise the collagen you’re consuming so pairing them is key for real results but also be ware of companies that say they have “all in one formulas”.

These often try to cover all bases whilst compromising on nutrient quality.

In summary, collagen supplements are generally safe and offer promising benefits, but always choose reputable brands and tailor use to individual needs.