If you’re seeking a beauty supplement that claims to cover multiple bases with one product, here is how collagen can support your skin, hair, nails and joints
Choosing the right beauty supplement can feel like a minefield given the vast array of options on the market. With new ingredients and game-changing discoveries emerging all the time, figuring out where to begin can seem overwhelming.
To cut through the chatter, we consulted Irish beauty experts and medical professionals Doctor Doireann O’Leary and Professor Caitriona Ryan, who identify the single beauty supplement most effective for aiding skin, hair, nails and joints.
That supplement is collagen. You may have noticed its buzz on social networks, but more than a passing viral trend, it can serve as a central pillar in our broader wellness routine.
Collagen is the body’s most plentiful protein, and natural levels decline as we age. It provides the framework, structure, strength and flexibility to the skin, muscles and bones, making it an essential protein within the body. While our reserves start to drop by about 1% from the mid-20s, we can help restore balance through supplementation. Dr Doireann O’Leary and Prof Caitriona Ryan explain why.
What Collagen Can Do for You
“Diet, sun protection and sleep are the foundation of healthy skin,” begins Prof Ryan. “However, targeted supplements can play a helpful role, particularly as we age and experience natural declines in key skin-supporting nutrients. There’s growing evidence that carefully formulated oral supplements can offer an added boost, particularly for hydration, elasticity, collagen production and overall radiance.”
“Collagen peptides are a popular first step because they’re foundational to skin structure and elasticity,” she adds.
Which Type of Collagen Is Best to Take?
There are several kinds of collagen supplements available, but Dr O’Leary recommends sticking with Type 1 marine collagen for skin and Type 3 for joints.
“There’s an abundance of evidence now that shows that hydrolysed marine collagen supplements increase hydration and elasticity of the skin. They reduce the appearance of pores, fine lines and wrinkles. They also help with wound healing.”
When selecting a collagen supplement, it’s best to choose a powder or liquid form for optimal absorption, notes Dr O’Leary: “I see collagen gummies and tablets advertised all the time. Collagen is quite a large molecule. So, for it to be absorbed from your gut and into your bloodstream and go to your skin to actually work, it has to be in a highly absorbable form. Powder and liquid form are absorbable.”
If you choose powder, you can easily weave it into your routine by adding a scoop to your morning porridge, yogurt or drink of choice.
Beyond skin health, collagen also supports stronger, healthier hair and nails. By supplying amino acids—the building blocks of proteins such as keratin—it helps reduce breakage and supports growth for hair and nails alike.
Collagen Supplements we recommend:
Supplements Made Simple, Marine Collagen with Vitamin C – Lemon & Strawberry
Revive Active, Collagen Complex
Key For Her, Key Collagen
