TV doctor says collagen supplements are being oversold

NHS GP Amir Khan has given his view on the popular supplements, saying the body does not work that way

Dr Amir Khan shared his view on collagen supplements(Image: Which?/Instagram)

A television doctor has set out the reality behind collagen supplements, saying the idea that they can simply be sent to the right part of the body is not how biology works. NHS GP Amir Khan, who appears on ITV shows Lorraine and This Morning, was speaking on the consumer group Which? podcast.

Supporters of collagen often describe it as the closest thing to a fountain of youth. As the body’s most abundant natural protein, it helps provide structure and support for skin, joints and bones.

Because collagen production is said to fall by about 1% each year from the 20s onwards, the wellness industry has heavily promoted supplements as a way to make up for that decline.

Dr Khan said: “It is a cheap substance to make and sell and it’s been marketed so well. Collagen is a really abundant protein. When you take it orally, it is broken down by your gut into its component parts. And when it’s sold to you, they will say, you know, you’re lacking collagen in your skin or your or your bones or your tendons or wherever.

“And this collagen will magically get re-purposed into those places. And that is not how the body works. You cannot direct collagen, the component parts of the collagen to where you want it to be.“

He also said scientific evidence does not always match the claims made for the supplements: “It is a cheap substance to make and sell, and it’s been marketed so well that almost, you know, so many people are on it, right?

“But we don’t have the evidence to support the claims that come with that. So, I would always say if you’re getting enough protein in your diet and that is the best way to get it because you’re not just eating a single substance then you’re eating something with lots of other nutrients in.

“So oily fish for example, you know, everybody’s talking about collagen but nobody’s talking about being deficient in omega-3 fatty acids which is really common. Not everyone is eating two portions of oily fish or three portions of oily fish a week.”

He said the body can make collagen, but it cannot make omega-3 on its own. Dr Khan has previously pointed to a study examining 23 randomized controlled trials. He said, “Initially, that data showed that there could actually be an improvement in your skin in terms of hydration and elasticity. But once they pulled out the studies that were funded by the collagen industry, there was no benefit to your skin, your hair, and your nails.”

As for stronger evidence, he said collagen may help with joint pain and function in some cases. “If you have arthritis, not for people with healthy joints, but if you have arthritis. The issue is that people are taking this instead of eating food that contains protein and collagen. I’ll take this supplement and I’ll be fine. But they’re missing out on whole food, which has loads of other nutrients.”

Dr Khan’s summary of the evidence:

• Skin: Some studies suggest collagen supplements may improve hydration and elasticity, and may slightly reduce wrinkles. But many studies are small, short term, and some are funded by the supplement industry, so the effects appear limited rather than dramatic.
• Joints: There is some evidence collagen may ease joint pain, especially in osteoarthritis or among people who exercise a lot. Even so, the benefits tend to be modest.
• Hair and nails: The evidence is much weaker. Claims are common online, but high-quality research is limited.
• Key point: When collagen is swallowed, the body breaks it down into amino acids. It does not automatically travel to your face and fill in wrinkles.

He added: “Collagen supplements are not miracle products. They may offer small benefits for skin hydration and joint symptoms in some people, but expectations should be realistic. If you want to support collagen naturally: stop smoking, wear sunscreen, eat enough protein, vitamin C, and get good sleep — because all of those affect collagen production too.

“Would I spend hundreds a year on collagen? Probably not. But if you’ve tried it and feel better, the evidence suggests there might be a modest effect, so you carry on it won’t cause you harm but can be expensive. Collagen peptides may offer modest benefits for skin and joints in some people. But they’re not essential, and lifestyle factors — enough protein, vitamin C, sleep, not smoking, and sun protection — probably matter more.

“If you’re expecting collagen peptides to erase wrinkles or transform your appearance… the science simply doesn’t support that.”