Most people know that collagen is great for healthy hair, skin, nails, and joints, but what often gets overlooked is how helpful it can be for your gut health. Collagen is a protein that your body naturally produces, but levels drop as we age. That’s where collagen supplements (usually in the form of collagen peptides) can really make a difference.  So collagen isn’t just a supplement to help the ageing process and how we look, but also for how we feel on the inside too.

One of the main ways collagen supports gut health is by helping to repair and maintain the lining of the digestive tract. It’s rich in specific amino acids like glycine, proline, and glutamine; these are building blocks that the body uses to strengthen the gut lining. This is especially important for people dealing with “leaky gut,” a condition where tiny gaps form in the gut wall, allowing toxins, bacteria, and undigested food particles to enter the bloodstream. This can trigger inflammation, food sensitivities, and a range of uncomfortable digestive symptoms. Collagen helps improve the integrity of the gut lining and support gut health by keeping these little gaps between the cells tightly closed as they should be.

Collagen also plays a role in reducing inflammation in the digestive system. Glycine, in particular, has been shown to have anti-inflammatory properties, which can help calm irritation in the gut lining. This can be especially soothing for people with inflammatory gut conditions like IBS (Irritable Bowel Syndrome) or IBD (Inflammatory Bowel Disease).

When it comes to digestion, collagen supports the production of stomach acid. While that might sound like a bad thing, it’s actually crucial as stomach acid helps break down food so that your body can absorb nutrients properly. Low stomach acid is surprisingly common and can lead to bloating, gas, poor nutrient absorption and other gut health issues. By encouraging healthy levels of stomach acid, collagen helps the digestive process and helps to ensure that the nutrients in our food are absorbed properly so they can be used in the way the body needs.

Finally, by improving the health of the gut lining and reducing inflammation, collagen can help ease common digestive complaints like bloating, gas, and discomfort. It supports overall gut function in a gentle, natural way, helping your digestive system work more efficiently and comfortably.

In short, collagen isn’t just about beauty and movement, it’s also a quiet but powerful support for gut health, digestion, and overall wellness.

A little bit more about Collagen

I’m often asked, ‘What type of collagen should I take?’. Over the past few years, a growing body of research has helped us better understand the different types of collagen and how each one supports the body. There are many types, but when it comes to supplements, five are most commonly used: Types I, II, III, V, and X.

You’ll find that most collagen supplements focus on just one or two types: most commonly Type I, or a mix of Types I and II or III. Some more comprehensive formulas include all five types, though these are less common. Others are blended with additional ingredients to target specific concerns, like joint health or skin, hair, and nail support.

When it comes to how you take it, powdered collagen is usually the better option. It’s easier to get a therapeutic dose, and it absorbs well when mixed into drinks or food. Collagen can be taken in hot drinks too, as it won’t be damaged by the heat. Capsules do exist, but you’d need to take many of them to match the amount found in one scoop of powder, simply because there’s only so much collagen you can fit into a single capsule.

No matter which form you choose, always look for the terms ‘Hydrolysed Collagen’ or ‘Collagen Peptides’ on the label. This means the collagen has been broken down into smaller peptides, making it much easier for your body to absorb and use effectively.

The Main Types of Collagen: What They Do & Where They Come From

Type I Collagen

Most collagen found in the body is type I.  It provides structure to the skin, bones, tendons, ligaments and connective tissues.  It supports skin elasticity, and strengthens nails, hair, bones and ligaments, and can help with wound healing. Type I collagen also supports dental health (dentin and gums).

Sourced from bovine (cow) or marine (fish) when found in a supplement

Type II Collagen

Type II collagen is the main component found in cartilage, and is known to support joint health.  This is also the type of collagen that is found in the gut lining so can help with digestive and gut health.

Sourced from chicken

Type III Collagen

This type of collagen works alongside type I but is found in much smaller quantities. It supports the suppleness of the skin, strengthens blood vessel walls (helps with heart health) and helps maintain the structure of arteries, the intestines (gut health) and uterus. It also helps with wound healing and repair.

Usually sourced from bovine

Type V Collagen

Type V works alongside types I and III and helps build the tissues of cells and the placenta as well as contributing to skin and hair.  This type of collagen is also found in the eyes.

Sourced from bovine or egg shell membrane

Type X Collagen

Type X Collagen plays a role in the formation of bone and cartilage, and is needed for bone healing after injury.  It supports joint health and cartilage regeneration.

Sourced from chicken or egg shell membrane

Things to remember

A collagen supplement containing all 5 types of collagen provides most overall benefit, however there are some great supplements around which focus on just 2 or 3 types, so don’t worry too much if you can’t find all 5.

Collagen is never found in a vegan form.  If you see a ‘collagen’ supplement that says it’s vegan, read the label closely and you’ll see it will contain ingredients that help with the formation of collagen, but not actual collagen.

If you’re struggling with gut health issues or other health concerns, and need some support, I offer free 30 minute calls where we can chat about what’s going on for you, what you’ve tried so far, and whether nutritional therapy could help.  Just get in touch.