We’ve partnered with clinically-trained and registered nutritionist Milena Kaler, who specialises in personalised nutrition programmes to help improve weight management, digestion, hormones, skin health, energy and overall wellbeing. Milena has partnered with For Goodness Shakes to share an insight into collagen, a building block of the body and a key ingredient in For Goodness Shakes Glow, the latest addition to our range.
What is collagen?
Collagen is the most abundant protein in the human body, accounting for around 30% of our total protein content. It acts as a structural scaffold, helping to maintain the strength, elasticity and integrity of tissues such as skin, joints, tendons, ligaments, bones and connective tissue. You can think of collagen as the “glue” that quite literally holds the body together.
Naturally produced by the body, collagen is made from amino acids – particularly glycine, proline and hydroxyproline – which are assembled in the body using dietary protein, vitamin C, zinc and copper. We find collagen throughout the body, from the dermis of the skin to cartilage in the joints and the connective tissue that supports muscles and organs.
From a dietary perspective, collagen is derived from animal sources. Bovine collagen comes from cows and is rich in type I and type III collagen, which are particularly relevant for skin, bones and connective tissue. Marine collagen is sourced from fish and is often praised for its smaller peptide size, which may support absorption. Both types can play a role in supporting overall collagen intake, and neither is inherently “better” – suitability often depends on dietary preference and tolerability.
Importantly, collagen is a completely natural protein. Our bodies are designed to produce and use it, but like many physiological processes, collagen production is not constant across the lifespan.
Collagen isn’t a trend ingredient – it’s a fundamental building block of the human body.
How can I boost my collagen intake?
One of the most common questions I’m asked is whether collagen works better when applied to the skin or consumed orally. While collagen is frequently used in skincare, topical collagen molecules are too large to penetrate beyond the surface layers of the skin. In this context, collagen acts primarily as a moisturiser, helping to temporarily hydrate and smooth the skin’s surface.
When collagen is consumed orally, however, it is digested and broken down into amino acids and collagen peptides in the gut. These peptides are absorbed into the bloodstream and can stimulate the body’s own collagen production by signalling fibroblasts – the cells responsible for producing collagen in the skin and connective tissues.
Research suggests that regularly consuming collagen peptides can support collagen synthesis, particularly when paired with a diet sufficient in protein and vitamin C. This is why collagen supplementation is best viewed as part of a broader, balanced approach to nutrition, rather than a standalone solution.
While collagen is present in foods such as bone broth, slow-cooked meats and fish skin, modern diets don’t always provide these sources in meaningful quantities. Additionally, collagen production naturally declines with age – beginning as early as our mid-20s – which can make it more challenging to meet the body’s needs through diet alone.
We don’t stop needing collagen – but over time, our bodies simply make less of it.
If you’re looking to boost your collagen intake, why not try Glow? Glow, the latest edition to our product range, contains 2,500mg of collagen and 27g high-quality protein to combine two essential nutrients into one deliciously convenient on to go shake.
What are the science-backed benefits of collagen?
Scientific interest in collagen supplementation has grown significantly in recent years. Studies suggest that collagen peptides may support skin elasticity, hydration and firmness, as well as joint comfort and mobility, particularly when consumed consistently over several months.
From a beauty perspective, collagen supports the internal structures that give skin its plumpness and resilience. This is why collagen is often described as supporting a ‘glow from within’ – it works beneath the surface, rather than acting as a cosmetic quick fix.
Collagen is also relevant for joint and connective tissue health. Tendons and ligaments are largely composed of collagen, and research indicates that collagen supplementation, particularly when combined with resistance or impact-based exercise, may help support joint integrity and recovery.
Hair and nails are made primarily of keratin, but collagen provides the amino acids needed to support keratin production. While collagen isn’t a direct hair or nail treatment, it contributes to the nutritional foundation required for normal growth and strength.
When it comes to dosage, studies commonly use amounts ranging from 2,500mg to 10,000mg of collagen peptides per day. Doses such as 2,500mg, have been shown to support skin health when taken consistently, while higher intakes may be more relevant for joint-focused outcomes. As with most nutritional supplements, consistency matters more than megadosing.
Collagen works quietly in the background – supporting structure, resilience and repair across the body.
Ultimately, collagen supplementation can be a useful addition to a healthy, balanced lifestyle. It’s not a miracle cure, but when used appropriately, it can help support the body’s natural processes – promoting strength, movement and radiance from the inside out.