The top 10 myths about collagen supplements explained: facts vs. fiction

In recent years, collagen has gained tremendous popularity as a supplement for skin, hair, joints and overall health. However, with this trend have come numerous myths and misconceptions about the proper use of collagen. In this article, we'll debunk the most common fallacies and examine the scientific facts behind collagen's remarkable properties.

Myth 1: Collagen is just a beauty trend

A common misconception about collagen is that it solely benefits skin appearance and external looks. Whilst collagen does play an important role for the skin by supporting elasticity, suppleness and hydration, its functions extend far beyond this. As the most abundant protein in the body, collagen is a central component of bones, tendons, ligaments and cartilage. It forms the foundation of our connective tissue, which – as the name suggests – connects tissues throughout the body.

Studies demonstrate that collagen, complemented by a balanced diet, can contribute to overall wellbeing and support essential areas such as joint function, digestion, muscle building, bone density, managing chronic conditions, and much more.

Myth 2: Collagen is a miracle cure

Whilst collagen is an impressive all-rounder for the entire body, there are famously no quick fixes in the realm of health. It cannot compensate for an unbalanced diet nor make up for unhealthy lifestyle habits. Studies do demonstrate collagen's positive effects on overall health, yet it should be viewed as a complement to healthy nutrition and a balanced lifestyle – not as a replacement or miracle cure.

Collagen supplements are best combined with an active lifestyle and nutrient-rich, varied diet that includes essential vitamins, minerals and a diversity of plant-based nutrients.

Myth 3: Collagen supplements are only worthwhile in old age

A widespread misconception is that collagen supplements are exclusively beneficial for older people seeking to counteract signs of skin ageing. Whilst studies show that collagen can support whole-body health in older individuals, it's actually relevant for people of all ages. From our mid-twenties onwards, collagen levels in the body begin to decline, and by age 40, the body has lost approximately 30% of its total collagen. This natural process can be counteracted by incorporating collagen into one's daily routine early on. Long-term, it can promote the maintenance of normal tissue structures, support recovery after injuries or intense physical exertion, and positively influence the ageing process.

Myth 4: Collagen causes digestive problems

Another myth surrounding collagen supplements is that they can lead to digestive discomfort – from bloating to stomach cramps. In reality, high-quality collagen peptides are typically very well tolerated and are even frequently used to support gut health.

Hydrolysed collagen – as found in our True and Wild Collagen products – has been enzymatically broken down into smaller peptides, making it particularly easy to digest and bioavailable. In clinical studies, most participants report not only good tolerance but also positive effects on gut barrier function.

When intolerances do occur, they're usually due to additives, fillers or inferior quality. Therefore, it's important to choose pure, transparent products free from artificial flavours, preservatives or sugar substitutes. Our collagen products consist of just one ingredient – 100% pure, hydrolysed collagen – making them excellent for sensitive individuals.

In rare cases with particularly sensitive digestive systems, the body may need time to adapt and produce sufficient digestive enzymes if someone previously consumed little protein and suddenly increases their protein intake – such as through collagen, which is also a protein. Here we recommend reducing your dose and building up gradually whilst your body acclimatises over time. In such cases, it's also best to take your collagen with a meal rather than on an empty stomach.

Myth 5: Liquid or pill forms of collagen are better than powder

Collagen supplements come in various forms – from gummies and drinks to powders and capsules. This raises the question of which form is best. After selecting a high-quality product, proper dosing is crucial. Studies show that for Type I collagen, a daily intake of 5 to 15 grams is ideal. Powders are therefore often the better choice, as a single 500-milligram collagen capsule would mean taking 10 capsules for just 5 grams.

For undenatured Type II collagen, such as that found in our Noble Collagen, a much lower dosage suffices, which can easily be achieved with a single capsule. Studies also show that liquid collagen offers no advantages over powder, provided dosage and quality are equivalent. Liquid collagen originates as powder anyway, which is then processed into liquid form. Whilst the liquid form may seem more convenient, this often comes at the expense of collagen dosing and contains additional unwanted ingredients.

Powders are also considerably more versatile and can easily be stirred into drinks, smoothies or other foods. Our True and Wild Collagen peptides are tasteless and odourless, whilst Noble Type II collagen is best taken in capsule form due to its natural flavour. For Type II collagen, capsules are the optimal delivery method as they preserve the native structure – a crucial factor for effectiveness in supporting joint health.

Myth 6: Collagen only works when taken in capsule form and passes through the stomach intact

Many prefer capsules, whether for convenience or because they believe encapsulation is crucial for collagen to reach the intestines intact. In reality, collagen in powder and pill form is identical, provided it contains the same type, dosage and source.

The assumption that capsules protect collagen from stomach breakdown and improve absorption has no scientific foundation. Ancient + Brave uses hydrolysed Type I collagen peptides that have already been broken down into a bioavailable form and can be absorbed in the small intestine. Most clinical studies on collagen's benefits also use hydrolysed collagen peptides in powder form.

Type I collagen powders are also more versatile and can easily be integrated into drinks like coffee, smoothies or other foods. Type II collagen, however, is best suited for capsules – not due to digestive concerns, but because of the lower dosage amount and synergistic nutrients that support its action, as in our Noble Collagen.

Myth 7: Collagen supplements can replace your protein powder

Collagen powder and protein powder are often mistakenly considered interchangeable, which can easily lead to confusion. First, it's important to know that all proteins consist of amino acids that function as building blocks. Think of amino acids like different-coloured Lego bricks, each with slightly different functions in the body.

Although both collagen supplements and protein powders contain amino acids and support protein metabolism, they differ significantly in their amino acid profile. Collagen offers a different spectrum than conventional protein powders from whey or plant-based variants. What makes collagen special lies not only in its protein content but in its unique chains, called peptides, which consist of specific amino acids.

Therefore, it's important to view collagen supplements and protein powders as distinct products with different nutritional profiles, each capable of supporting various wellness goals.

Myth 8: All collagen supplements are the same

Given the multitude of collagen supplements on the market, it's important to know that not all products are equivalent. When selecting a high-quality collagen supplement, there are several key criteria to consider. Warning signs include unnecessary colorants, binding agents, fillers or stabilisers. Our True Collagen and Wild Collagen powders both consist of pure, high-quality, 100% Type I hydrolysed collagen.

The source of collagen also plays a crucial role. Current research shows that collagen from South American farms is often linked to deforestation and violations of indigenous rights. Ancient + Brave True Collagen is sourced from EU grass-fed cattle hides, whilst Wild Collagen comes from sustainably caught MSC-certified wild fish from the icy northern waters.

Packaging is another important aspect. Purchasing collagen in glass containers or recyclable pouches helps avoid unnecessary waste, particularly compared to liquid sachets or plastic packaging. Our dark glass effectively protects the contents from light and preserves the quality of ingredients. Unlike plastic, glass doesn't leach hormone-disrupting chemicals and is therefore the safest choice.

Myth 9: Collagen is only for women

Many collagen supplements are marketed as "anti-ageing solutions" for improved skin appearance, which is why they're often (though not exclusively) perceived as products for women. Yet many men also value good skin appearance, particularly with increasing age. However, collagen is far more than a beauty product – as a supplement supporting overall wellbeing, it offers diverse benefits equally relevant for both men and women.

Myth 10: You must take a specific type of collagen for it to work

Thus far, 28 different collagen types have been identified in the human body, with their presence depending on their function and type. The three most common types are Type I, II and III:

• Type I is the most abundant collagen type in the human body and occurs in nearly all connective tissues such as tendons and ligaments. It also plays a crucial role in the structure and integrity of skin and gut.

• Type II is the primary protein in cartilage, the connective tissue that protects our bones at the joints.

• Type III is a crucial structural element in organs such as large blood vessels, the uterus and gut, which must withstand considerable stretching. It often occurs alongside Type I.

Our True Collagen and Wild Collagen products contain easily digestible, highly bioavailable, clinically researched and sustainably sourced hydrolysed Type I collagen peptides. Although True Collagen primarily contains Type I collagen, natural traces of Type III are also present. After hydrolysis, however, it's impossible to determine the exact amount of Type I or Type III peptides. Therefore, the focus remains on Type I, though it's highly likely you'll benefit from both types.

Type II, contained in our Noble Collagen, differs structurally from True and Wild Collagen as it's "undenatured" rather than "hydrolysed." This gives it a different mechanism of action: it signals the immune system to promote the formation of new joint cartilage. For supporting overall wellbeing, we recommend True or Wild Collagen, whilst Noble Collagen is particularly suitable for those wanting to specifically support an active lifestyle.

Summary

Collagen supplements offer numerous benefits that extend far beyond skin and beauty. By debunking the most common myths, you can hopefully make more informed decisions about how to incorporate collagen into your wellness routine. As with any supplement, it's important to choose high-quality products from trustworthy brands and combine them with a balanced diet and healthy lifestyle.