Collagen – the nutritionist's guide to health

What is collagen and why is it important?

Did you know that collagen is the most abundant protein in your body? As a nutritionist, I see every day how fundamental this protein is – collagen acts as the body’s invisible scaffolding. But collagen isn’t just about smooth cheeks or strong nails. It’s a broader player in overall health, from your gut to your skin, your immune system and much more.

The role of collagen in the body is far more nuanced than many people realize. As we age and simultaneously expose our bodies to stress, poor sleep, fast food, or tough workouts, the body's own collagen production naturally decreases – affecting everything from digestion to joint health. But there's a lot you can do to give your body the right building blocks, especially through diet and supplements.

Intestinal and stomach health – the hidden heroes of collagen

How your stomach feels – your whole body feels better. Collagen’s role in the gut is to strengthen mucous membranes and tissues, which is crucial for digestion and the body’s absorption of nutrients. Collagen contains amino acids such as glycine and glutamine that support gastric health and important barrier functions.

How does collagen support the gut and digestion?

• Helps strengthen the intestinal mucosa
• Promotes healing of "leaky gut"
• Supports a healthy environment for good gut bacteria
• Soothes digestion and can reduce discomfort such as bloating

And since a large part of the immune system is located in the intestine, collagen also becomes central to the body's defense mechanisms.

Stronger immune system with collagen

The immune system starts in the gut, but needs the right foundation to function optimally. Collagen helps keep the gut tight against potential invaders and helps the body absorb the vitamins and minerals that are crucial for the immune system.

The unique composition of amino acids in collagen can:

• Support the production of antibodies
• Protect against inflammation in the intestinal system
• Help to extinguish low-grade inflammation in the body

Strengthening the gut with collagen is therefore also a way to invest in better resilience. For those of you who want to try it yourself: Check out our collagen products here .

Collagen for skin, hair and nails – more than beauty

Beauty comes from within. There is a scientific basis for why collagen is associated with skin health and attractiveness. The elasticity, moisture balance and firmness of the skin are completely dependent on collagen. As collagen levels decline with age, the skin loses its resilience, leading to wrinkles, dryness and reduced radiance.

How does collagen help appearance?

• Reduces the appearance of fine lines and wrinkles
• Makes the skin more moist and elastic
• Supports hair growth and strengthens hair follicles
• Gives stronger nails

A daily dose of collagen peptides has been shown to improve skin structure and vitality according to clinical studies – noticeably after just 4–12 weeks.

Joint health and mobility

Joints, cartilage and connective tissue are dependent on collagen. I often meet people who feel stiff or have joint pain and collagen can be a natural alternative, especially in cases of high physical strain or increasing age.

Several studies show that collagen supplementation can:

• Increase joint mobility
• Reduce exercise-related stiffness and aches
• Protect and rebuild cartilage tissue

Flexible joints and supple muscles are not only important for athletes – but also for those who want to be able to be active, go for walks or play with the grandchildren without pain.

Collagen and weight balance

Collagen may play an unexpected role in weight management and weight loss. Its high protein content promotes satiety, making it easier to stick to healthy eating habits and prevent unnecessary snacking. Collagen also affects muscle mass, especially if you exercise. Preserving or increasing muscle mass makes it easier to maintain metabolism during weight loss.

• Contributes to increased satiety and reduced cravings for sweets
• Helps with muscle building
• Supports the body's recovery after exercise

Collagen, keto and nutritional strategies

For those following a keto or low-carb diet, there are additional benefits. Since collagen is low-carb and high in protein, it fits into both keto, LCHF and other similar lifestyles. A common challenge on keto is getting enough good quality protein, without unnecessary additives – here, pure collagen hydrolysate is a simple and functional alternative.

Collagen can be integrated into:

• Smoothies, coffee or tea (collagen powder tastes neutral)
• Pastries and protein balls
• Vegetable patties
• Or simply in a glass of water

For those looking to maintain a steady blood sugar level, collagen can also help thanks to its slow absorption and support for satiety. Check out our collagen products here if you're looking for pure quality without fillers.

Sleep and relaxation – the role of collagen in recovery

Many people underestimate the importance of deep sleep and recovery for well-being. An interesting aspect of collagen is its content of glycine – an amino acid that has a calming effect on the nervous system. Glycine can contribute to less anxiety, improved sleep quality and faster recovery.

• Glycine from collagen can calm the nervous system and help you fall asleep.
• Contributes to stable blood sugar at night, and thus to fewer awakenings
• Supports muscle and tissue repair during the night

If you want to improve your sleep, try adding collagen to your evening meal – either as a drink or in your evening porridge. This little trick can make a difference for both body and mind.

Practical tips for adding collagen to your everyday life

Adding collagen to your diet is easier than you think. My experience as a nutritionist shows that it is often small daily changes that have the greatest long-term effect. Here are some practical suggestions for those of you who want to get started:

• Mix a scoop of collagen powder into your morning coffee or smoothie
• Stir a few spoonfuls into unsweetened yogurt or overnight oats
• Add to soups or stews – maximum discreet boost
• Use in baking, for example in protein bread or bars
• Add evening time for better recovery and sleep

By being consistent and including collagen every day, your body gets its building blocks and you give yourself the chance for better health and increased well-being.

Questions and answers about collagen

What type of collagen is best?
The focus should be on hydrolyzed collagen, as it is easiest for the body to absorb. Types 1 and 3 are good for skin, hair and nails. Type 2 targets joints and cartilage.

Can I take collagen on an empty stomach?
Yes, collagen is absorbed well even on an empty stomach. Some people prefer it in the morning for convenience, others before bed for its calming effect.

Is collagen safe to take every day?
For the vast majority of people, collagen is very safe, but if you are allergic to fish or beef (depending on the collagen source), you should avoid these products.

How quickly do you notice the effect?
It varies! Skin and nails often respond first, after 4–8 weeks. Joints and intestines may take a little longer, so patience pays off.

Can vegetarians take collagen?
Most collagen products come from animal sources (beef, fish). There are vegan alternatives with a similar amino acid profile, but they are not “real” collagen.

Summary – collagen for the whole body

Collagen is so much more than a beauty ingredient. Gut health, immune system, skin, hair, joints, weight balance, keto and even sleep are all positively affected by extra collagen. With proven efficacy and natural properties, it's an easy way to take a holistic approach to your health.

Would you also like to experience the benefits of a daily collagen supplement? Check out our collagen products here and find the variant that suits your lifestyle. Take care of yourself - health starts from within!