Collagen Confusion: Eat It, Drink It or Apply It?

Collagen has become a buzzword in the beauty and wellness world, with endless products promising to boost, rebuild, or replenish it. From collagen powders and bone broth to skincare creams for face and body infused with collagen, it’s easy to feel overwhelmed. But what’s the best way to support your body’s natural collagen production? Should you eat it, drink it, or apply it?

At Springs Health, Wellness & Beauty Clinic, we believe in evidence-based beauty - so let’s cut through the confusion and get to the truth about collagen.

What is Collagen and Why Do We Need It?

boost collagen at springs beauty salon warrington

There are at least 28 types of collagen, but the five main types that impact skin, joints, and overall health are:

Type I – The Beauty Collagen

What it does:

  • Makes up 90% of your body’s collagen
  • Found in skin, hair, nails, bones, and tendons
  • Helps keep skin firm, plump, and youthful

Best sources: Marine collagen (fish), bone broth, egg whites

Type II – The Joint & Cartilage Collagen

What it does:

  • Primarily found in cartilage
  • Supports joint flexibility and cushioning
  • Important for people with arthritis or joint pain

Best sources: Chicken collagen, bone broth

Type III – The Skin & Gut Collagen

What it does:

  • Works alongside Type I to maintain skin elasticity
  • Found in arteries, intestines, and organs
  • Supports gut health and wound healing

Best sources: Bovine collagen (from cows), bone broth, protein-rich foods

Type IV – The Barrier Collagen

What it does:

  • Found in skin layers (basement membrane)
  • Helps with skin regeneration and wound healing
  • Supports organ and blood vessel function

Best sources: Found naturally in the body; supported by Vitamin C-rich foods

Type V – The Hair, Eye & Placenta Collagen

What it does:

  • Found in hair, corneas (eyes), and the placenta
  • Supports cell surfaces and tissue development
  • Helps with hair strength and vision health

Best sources: Leafy greens, multi-collagen supplements

Which One Should You Take?

For skin, hair, and nails → Type I & III (marine or bovine collagen)
For joints and mobility → Type II (chicken collagen)
For gut & overall health → Type III (bovine collagen)

Most multi-collagen supplements contain a blend of Type I, II, III, and V for comprehensive benefits.

Collagen is the most abundant protein in your body, acting as the scaffolding that holds your skin, joints, and connective tissues together. It keeps skin firm, plump, and youthful - but as we age, our natural collagen production declines, leading to:

  • Fine lines and wrinkles
  • Loss of skin elasticity
  • Dryness and thinning skin

The goal? To support and protect collagen levels naturally. But how?

Can You Absorb Collagen from Creams?

Many skincare products claim to “restore” collagen with topical creams, but here’s the truth: Collagen molecules are too large to be absorbed through the skin. These creams can provide hydration, but they won’t replace lost collagen.

What works instead? Look for products with collagen-boosting ingredients like retinol, peptides (short chain amino acids), and vitamin C, which help stimulate your skin’s own collagen production.

Eating Collagen: Does It Really Work?

Collagen-rich foods like bone broth and fish skin contain naturally occurring collagen, but when you eat it, your body breaks it down into amino acids. The good news? Those amino acids can be used to rebuild collagen - if you also have the right nutrients.

 Collagen-boosting foods:

  • Bone broth, Spirulina, chicken skin, and fish skin (natural collagen sources)
  • Vitamin C-rich foods (oranges, kiwis, bell peppers) to enhance collagen synthesis
  • Zinc & copper (found in nuts, seeds, and shellfish) to support collagen structure
  • Protein rich foods – grass fed meat, fish & shellfish, beans, lentils, flaxseed, hemp seed

Are Collagen Supplements Worth It?

Collagen supplements, often in the form of collagen peptides (hydrolysed collagen), are broken down into smaller, more absorbable proteins. Studies suggest they may improve skin hydration, elasticity, and wrinkle depth - but only when combined with a balanced diet.

Best types of collagen supplements:

Marine Collagen – Sourced from fish, rich in Type I collagen (best for skin).
Bovine Collagen – From cows, supports joints and skin.
Multi-Collagen Blends – Contain various types for overall benefits.

The Best Collagen Strategy: Inside-Out Support at Springs Health & Wellness in Warrington

Rather than relying on just one method, the best way to protect and replenish collagen is a combination approach:

✔ Eat collagen-supporting foods – Bone broth, lean protein (grass fed beef and lamb, pasture raised poultry, berries, and leafy greens. ✔ Take a high-quality collagen supplement – Hydrolysed peptides for better absorption.

✔ Use skincare with collagen-stimulating ingredients – Vitamin C, peptides, and retinol.

✔ Protect your collagen from damage – Reduce sugar, avoid smoking, and wear SPF daily.

The Bottom Line: Support, Don’t Just Replace

Your body is designed to produce its own collagen—but it needs the right nutrients and habits to do so effectively. Instead of focusing on just eating, drinking, or applying collagen, think about supporting your body’s ability to make and protect it naturally.

At Springs Health, Wellness & Beauty Clinic, we believe that radiant skin comes from the inside out. Book a consultation with us today to learn how to optimize your skincare and nutrition for long-term collagen health.

Stay tuned for next week’s blog: ‘Free Radicals & Antioxidants: What They Are and Why Your Skin Needs Protection’!