Is Collagen worth the Hype? Doctor Paul's guide to 8 evidence backed benefits.

Why Collagen Supplements?

Hi there, it's me again, Dr Paul. I'm back to give you another (hopefully) insightful look at a supplement.

I must admit I was more than a little skeptical about 'this' when I first heard about 'it' a few years ago. 


As someone who knows a fair amount about cartilage and joint tissues (very related to what my PhD was in) it seemed to me that as collagen protein are simply peptides (chains of amino acids that make up proteins) and the fact they are broken down in the body into individual amino acids. That I had a hunch that if someone had enough quality protein in their diet that the benefits of collagen would likely be either very specific or possibly none.


Understanding a bit about protein metabolism, I knew one thing. That the amino acid profile of collagen proteins was not ideal for muscle growth, and this has since been shown to be true. However, the real question was always this…


If specific types of protein are best for muscle repair and growth due to their amino acid composition, is it possible that collagen proteins amino acid composition offered a more favourable amino acid profile to stimulate repair and recovery in collagenous tissues in the body such as skin, ligaments, cartilage, bone, and tendons?


The answer to this could be ‘yes’ IF the ratios and amounts of certain amino acids were important and demonstrated effectiveness for collagen tissue repair and/or most importantly if these were likely to be missing when compared to a ‘normal diet’.

 My Skeptical Face

What are collagen's roles in the body?

Let’s take a small step back before we speed forwards to some answers.


Collagen, often referred to as the body's scaffolding, is a crucial protein that plays a central role in maintaining skin elasticity, joint flexibility, and overall connective tissue health.


As we age, our body's natural collagen production declines, leading to a range of issues such as wrinkles, joint pain, and brittle nails. In an injury situation, where there is damage to tissues that contain collagen such as ligaments, tendons, and cartilage there is the potential for specific amino acids present in collagen supplements such as proline to promote recovery.


To combat these problems, many people turn to collagen supplements. In recent years, Multi-Collagen Protein has gained significant attention as it combines various types of collagen's, including types I, II, III, V, and X collagen, potentially providing support for various body functions.


In this article, we will delve deep into the world of Multi-Collagen Protein, exploring its ingredients, benefits, proper usage, and dosage, and what scientific evidence exists to back up its claims.


We'll take a comprehensive look at each common collagen type and its potential advantages.


What is Type I Collagen?

Type I collagen is the most abundant collagen in the body, primarily found in the skin, tendons, and bones. Its inclusion in Multi-Collagen Protein promotes skin elasticity, reduces wrinkles, and enhances overall skin health. Additionally, it supports bone density and strength, making it an essential component for preventing osteoporosis.


Type I collagen is a fibrous protein that provides structure and support to the skin. It forms the basis of a youthful and smooth complexion, serving as a natural anti-aging remedy.


As we age, the production of Type I collagen decreases, resulting in the formation of fine lines, wrinkles, and sagging skin. Multi-Collagen Protein, with its Type I collagen content, works to replenish and rejuvenate the skin, promoting a more youthful appearance.


Furthermore, Type I collagen contributes to bone health by providing the framework for calcium and other minerals to adhere to. This fortifies bone structure and reduces the risk of fractures or osteoporosis, particularly in aging individuals.


What is Type II collagen?

This collagen type is primarily found in cartilage and joints. The consumption of Type II collagen in Multi-Collagen Protein has been associated with reduced joint pain and stiffness, making it a valuable supplement for individuals suffering from arthritis or joint-related issues.


Type II collagen is the primary structural protein in cartilage, providing cushioning and support to the joints.


When the cartilage deteriorates or becomes damaged, as seen in conditions like osteoarthritis, joint pain and stiffness can occur. Multi-Collagen Protein, containing Type II collagen, offers a natural solution by promoting cartilage health and potentially reducing the symptoms of joint disorders under certain conditions.


This collagen type is especially beneficial for athletes and individuals with an active lifestyle as it supports joint health and aids in the recovery from strenuous physical activities.


What is Type III Collagen?

Type III collagen is abundant in the skin, blood vessels, and internal organs. Including Type III collagen in your Multi-Collagen Protein can enhance blood vessel integrity and elasticity, contributing to cardiovascular health and skin rejuvenation.


Type III collagen is crucial for maintaining the structural integrity of blood vessels. It forms the foundation of the extracellular matrix in blood vessel walls, ensuring their flexibility and strength. When blood vessels lose elasticity, it can lead to various cardiovascular problems, including hypertension and reduced blood flow.


Multi-Collagen Protein with Type III collagen content not only supports cardiovascular health but also rejuvenates the skin by promoting the formation of collagen fibers. This results in improved skin texture, reduced sagging, and increased hydration.


What it Type V Collagen?

This collagen type is often found in the surface of cells, hair, and placenta. Multi-Collagen Protein with Type V collagen can aid in maintaining healthy hair, skin, and cell structure, promoting an overall youthful appearance.


Type V collagen is a less common but equally essential collagen type, especially for maintaining the integrity of cell surfaces and various tissues. It is involved in cell adhesion and plays a significant role in hair and skin health.


Including Type V collagen in Multi-Collagen Protein can have a positive impact on hair and skin quality. It contributes to the structure and strength of hair strands and supports the overall health of the skin by improving cell cohesion.


What is Type X Collagen?

Type X collagen plays a crucial role in the formation of new bone tissue and cartilage. Incorporating Type X collagen into Multi-Collagen Protein can support the regeneration of damaged joint cartilage and promote bone health, especially for those dealing with age-related bone issues.


Type X collagen is primarily associated with the growth and maintenance of bones and cartilage. It is instrumental in the mineralization of bone tissue and the development of the growth plates in growing bones.


Individuals facing bone and joint issues can benefit significantly from Multi-Collagen Protein containing Type X collagen. This collagen type aids in the repair of damaged cartilage and the maintenance of bone density, reducing the risk of fractures and enhancing overall skeletal health.


How do you use Collagen Protein?

Usage: Multi-Collagen Protein is commonly available in powder form, making it easy to incorporate into your daily routine.

Start with a small dose (typically 10-20 grams) per day, and gradually increase it as needed.

You can mix the powder with water, juice, or your favourite beverage.

Some people prefer to add it to smoothies or incorporate it into recipes for soups, stews, or baked goods.

Dosage: The appropriate dosage can vary depending on individual needs and the product's concentration.

It's advisable to consult with a healthcare professional or follow the manufacturer's recommendations for dosage.

Splitting the daily dosage into multiple servings throughout the day can enhance absorption.

Quality: When choosing a Multi-Collagen Protein product, opt for one that sources its collagen from high-quality, reputable sources.

Look for products that undergo rigorous testing for purity and potency.

Check for third-party certifications to ensure the product meets quality standards.


What are the Benefits of Multi-Collagen Protein?

  1. Injury recovery: When combined with rehabilitation, collagen supplementation seems to support increased rate and levels of recovery especially when combined with vitamin C.

This is likely due to stimulatory effects of collagen and exercise on the extracellular matrix of connective tissues, improving structure and load bearing capabilities. Vitamin C helps in this process due to its role in the incorporation of the amino acid’s proline and lysine into the collagen cartilage ‘matrix’.



  1. Improved Skin Health: Multi-Collagen Protein containing Types I and III collagen can promote skin elasticity, reduce wrinkles, and increase hydration, leading to a more youthful appearance.

Types I and III collagen are essential for maintaining skin health. They provide the structural foundation for the skin's dermal layer, contributing to its firmness and resilience. The regular consumption of Multi-Collagen Protein can result in visibly smoother and more youthful-looking skin.



  1. Joint Pain Relief: The inclusion of Type II collagen in Multi-Collagen Protein can help alleviate joint pain and stiffness, making it beneficial for individuals with arthritis or joint-related discomfort.

Joint pain, often caused by the breakdown of cartilage, can significantly impact one's quality of life. Type II collagen, being a key component of cartilage, can aid in cartilage repair and provide relief from joint pain. Over time, this can lead to improved joint mobility and a reduced need for pain management medications.



  1. Stronger Hair and Nails: Type V collagen in Multi-Collagen Protein contributes to the strength and vitality of hair and nails, reducing brittleness and promoting healthy growth. 

Brittle nails and thinning hair are common concerns that can affect one's self-esteem. Type V collagen, with its role in cell adhesion and tissue cohesion, can enhance the strength and resilience of both hair and nails. This can lead to thicker, more lustrous hair and stronger, less brittle nails.


  1. Bone Density: Type I and X collagen in Multi-Collagen Protein can enhance bone density and strength, making it a valuable supplement for preventing age-related bone issues. 

Osteoporosis, characterized by decreased bone density and increased susceptibility to fractures, is a significant health concern, especially among the elderly. Type I collagen provides the framework for calcium deposition in bone tissue, while Type X collagen supports bone growth and repair. Together, these collagen types contribute to improved bone density and resilience.


  1. Cardiovascular Health: Type III collagen may improve blood vessel elasticity and integrity, which can support cardiovascular health by reducing the risk of artery damage. 

Cardiovascular diseases are a leading cause of mortality worldwide, often linked to factors such as high blood pressure and artery stiffness. Type III collagen plays a pivotal role in maintaining the structural integrity and elasticity of blood vessels. By incorporating Multi-Collagen Protein into your diet, you may help reduce the risk of cardiovascular issues by promoting healthier blood vessel function.


  1. Wound Healing: Multi-Collagen Protein may accelerate wound healing by providing essential building blocks for the skin's regenerative processes. 

Wound healing is a complex biological process that requires the synthesis of new tissue. Collagen, being a fundamental component of skin, is integral to this process. Multi-Collagen Protein, with its collagen-rich content, can expedite wound healing, potentially reducing the risk of infection and scarring.



  1. Arthritis Management: Type II collagen in Multi-Collagen Protein can alleviate the symptoms of osteoarthritis and rheumatoid arthritis, providing relief to those with these conditions.

Arthritis, a condition characterized by joint inflammation and pain, can severely impact one's quality of life. Type II collagen, as a key component of joint cartilage, has demonstrated the potential to reduce the symptoms of arthritis and support cartilage tissue integrity. By regularly consuming Multi-Collagen Protein, individuals with arthritis can experience improved joint function and less discomfort.


Where collagen isn’t as effective?

The areas where it is least likely to be effective are related to body composition. The reason for this is ‘simple’. Muscle protein response to exercise and it’s demands for optimal repair, recovery and growth are different and seem to require both greater total amounts of protein and a different amino acid profile, especially leucine and a few other ‘limiting’ amino acids such as methionine.


Collagen has shown some benefits in this regard and even fat loss. But these tend to be in populations that are consuming sub-optimal amounts of protein and from sub-optimal sources.


What questions still need to be answered on Collagen?

There is an abundance of solid research that shows various collagen proteins, and their unique compositions have tissue specific benefits, hence why CSN Multi-Collagen Protein has a blend of the different types that have shown benefits in research.


The questions to be answered are related to the populations that have been studied and how applicable this is to normal healthy people and the benefits for them. There is also a lack of research compared to diets that are already very high in protein.


Multi-Collagen Protein, encompassing the various collagen types (I, II, III, V, and X), offers a wide array of health benefits. Whether you're aiming to improve your skin, alleviate joint pain and support injury recovery. Inclusion of Multi-Collagen Protein in your daily routine may provide significant advantages.

About the author:
Dr Paul holds a degree in Sports Science, post-graduate degrees in Sport Rehabilitation & Sport Nutrition and a PhD in Biomechanics.

He is a SENr Nutritionist and is the co-founder of Nuvictus where he is the performance director, working with athletes as well as providing education and resources through their community and has written thousands of articles, blogs on all aspects of health and fitness. He is a 'hybrid' athlete, competing in both ultra-endurance events and powerlifting, recently completing a 100km trail ultra-marathon. 

Find him on instagram @theperformancestrategist or on his personal blog