In recent years, collagen has drawn a lot of attention as a supplement. But what does collagen have to do with our hair? Many people dealing with hair loss, or who would like stronger, thicker hair, wonder whether collagen plays a part.
In this comprehensive article, we dive deep into scientific research. We look at what is actually known about collagen, hair roots and hair structure. Find out what research has said so far, and what it leaves open.
Collagen and hair: the basics
What is Collagen and How Does it Relate to Your Hair?
Collagen is a vital protein that functions as your body's scaffold. It is the most abundant protein in us and plays a key role in maintaining the structure and strength of a variety of tissues. Think of your skin, which remains firm and elastic thanks to collagen, your bones, which maintain their stability, or your joints, whose cartilage depends on collagen. The scalp, where hair roots sit, is also largely made of collagen.
This protein is made mainly of the amino acids proline, glycine and hydroxyproline. The body also uses amino acids to make keratin, the protein your hair and nails are mainly made of. Think of it this way: collagen supplies amino acids as "raw materials" that your body uses for keratin, among other things.
What collagen supplies for hair
Hair thickness and hair growth are complex processes influenced by many factors. These include your genetics, age, hormonal changes, and overall health condition. Hair itself is built from keratin rather than collagen; collagen peptides supply amino acids the body also draws on to form it.
Collagen supplies amino acids that the body also uses to make keratin. Hair roots sit in the scalp, whose connective tissue consists largely of collagen. Collagen peptides supply the body with the amino acids it uses as raw material for its own connective tissue.
What is known about collagen and hair
Scientific research on the direct effects of collagen on hair health is still limited. There are so far no robust studies on direct effects of collagen supplements on hair growth or hair loss. What can be described is mainly the composition:
Amino acids: building blocks for keratin
Your hair needs the right nutrients to grow strong and healthy. Collagen contains a lot of proline, an amino acid the body also uses for keratin. Keratin is the main protein that forms the structure of your hair.
Collagen as a source of amino acids
If you take collagen regularly, your body gets these amino acids, which it uses for keratin among other things.
Antioxidants and Oxidative Stress: What the Data Shows
Free radicals are unstable molecules that can cause oxidative stress in cells. Antioxidant activity has been recorded for individual collagen peptides in laboratory tests; whether this carries over to hair follicles in the body has not been examined.
Scalp and hair roots
A healthy hair follicle and a balanced scalp are the setting in which hair grows. The scalp's connective tissue is largely collagen.
Hair Follicles and Papilla Cells: What Is Built There
The dermal papilla cells at the base of the hair follicle are surrounded by a collagen-rich connective tissue matrix. Collagen peptides supply the body with glycine, proline and hydroxyproline – the amino acids it uses as raw material for that connective tissue.
Grey hair: what has been studied
Hair going grey is a natural part of ageing.
Oxidative Stress and Pigment Loss: What Has Actually Been Looked At
Graying is often discussed alongside oxidative stress: free radicals can damage hair follicles and disrupt the production of melanin, the pigment responsible for hair colour. The antioxidant activity recorded for some collagen peptides has only been measured in laboratory tests, and no study has examined graying after collagen intake.
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Choosing the collagen type
When you choose a collagen, it's worth looking at the collagen type. There are various collagen types, found in different tissues.
Type 1 Collagen: The Collagen of Skin, Bones and Tendons
Type 1 collagen is the main component of skin, bones and tendons; hair and nails, by contrast, are made of keratin. Both proteins are built from amino acids that collagen peptides supply to the body as raw material.
Marine and Bovine Sources: Quality Matters
Type 1 collagen is abundant in marine (fish) and bovine (cattle) sources. Both supply the same amino acids:
- Marine collagen consists of 100% Type 1 collagen peptides. It supplies glycine, proline and hydroxyproline, the amino acids the body also uses to build keratin.
- Bovine collagen contains both Type 1 and Type 3 collagen. Type 1 is found mainly in skin, bone and tendons, Type 3 mainly in skin, organs and blood vessels.
Both options supply the amino acids the body uses to build keratin. Specific needs and personal preferences – whether due to dietary choices or additional health goals – can make the difference here. What's important is choosing a high-quality product whose collagen peptides are well bioavailable.
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How to take collagen
With collagen, the main thing is to take it regularly. A typical serving is 2.5–5 g of collagen powder a day. Collagen powder can be easily incorporated into various drinks and recipes, such as coffee, smoothies, or baked goods.
Here's a simple recipe to get you started:
Collagen Smoothie
Ingredients:
- 1 scoop marine collagen peptides
- 1 cup of your favorite fruits (e.g., berries, bananas)
- 1 cup leafy greens (e.g., spinach, kale)
- 1 cup liquid (e.g., almond milk, coconut water)
- Optional: honey or sweetener of choice for additional flavor
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth and creamy.
- Enjoy as a nutritious and collagen-rich smoothie!
Why collagen quality matters
You now know how collagen relates to your hair. Collagen supplements do, however, differ a lot in quality. Not every product on the market is equal, and where your collagen comes from makes a difference too.
Why Quality is Crucial for Collagen
That's why it pays to choose a high-quality collagen supplement. It's not just about taking collagen, but also about not taking in unwanted substances along with it.
Sustainability and Purity: What to Look for When Choosing
When selecting your collagen, look for products that are sustainably sourced – ideally from wild catches for marine sources or from grass-fed cattle for bovine collagen. These sources are not only ethically advantageous but also minimize the risk of toxins, heavy metals, and other harmful compounds that could accumulate in inferior products. Residues of such substances could not only impair hair health but also burden your overall health. A pure collagen supplement gives you collagen peptides without those residues.
Conclusion
There is so far no robust research on direct effects of collagen on hair growth, hair density or hair loss. What can be described is the composition: collagen peptides supply glycine, proline and hydroxyproline, the same amino acids the body also uses for keratin.
If you decide on a collagen supplement, choose type 1 collagen from fish or beef, whichever you prefer. If you like, make collagen powder part of your daily routine. Make sure you use high-quality collagen products.
Image credits: Paul Siewert, Kristiana Pinne, Ali Pazani, LyfeFuel, Lera Kogan, D koi on Unsplash