The beauty industry has long touted the use of collagen products for anti-ageing benefits with the diet and fitness industries coming a little later to the party.
But what is it, does it work and should you take it?
Firstly, I do and have done for a while. As a vegetarian I don’t opt for the animal meat options but choose to take a marine collagen (a by-product from fish scales and shellfish). I don’t know about the benefits on my skin wrinkles but I have noticed improvements in joint pain and pelvic floor function and after having run out and having a break from taking it, I noticed a decline in pelvic floor and joint health which improved again when I returned to my daily dose.
Collagen is the most abundant protein in the human body, providing structural support for fascia, skin, bones, tendons, and cartilage.
While many claims exist, scientific evidence for it’s benefits is strongest for skin hydration and joint pain relief, though some research notes that these effects can be modest in some users and require consistent, long-term use.
Scientists have identified at least 28 different types of collagen in the human body. While they all share a “triple helix” protein structure, they differ in how their molecules are assembled and where they are used in the body.
Over 90% of the collagen in our body consists of Types I, II, and III.
| Type | Main Locations | Primary Function |
| Type I | Skin, bones, tendons, ligaments, teeth | Provides structural strength and skin elasticity; it is the most abundant type (approx. 90%). |
| Type II | Cartilage (joints), ears, nose | Cushions joints and provides shock absorption. |
| Type III | Muscles, arteries, internal organs (liver, lungs) | Supports the structure of hollow organs and works with Type I to provide tissue elasticity. |
| Type IV | Deep layers of the skin, kidneys, eye lens | Forms the “basement membrane” that helps filter toxins and holds cells together. |
| Type V | Hair, cell surfaces, placenta (during pregnancy) | Essential for neonatal development and the structural integrity of hair and cornea. |
Lesser known types
While types I–V are the most discussed, others play specialised roles:
- Type VI: A major component of fascia, also found in the cornea and skin.
- Type X: Crucial for bone formation and mineralization; often used as a marker for osteoarthritis.
- Type VII: Forms “anchoring fibrils” that connect the epidermis (outer skin) to the dermis.
Proven Benefits
- Improved Skin Elasticity and Hydration: Multiple meta-analyses of randomised controlled trials (RCTs) have shown that oral collagen peptides significantly improve skin moisture and elasticity. A 2026 review indicated high confidence in these “legitimate” skin gains, though it noted collagen is not a “quick fix” for deep wrinkles. Some would argue that evidence for reducing wrinkles is insufficient at present
- Joint Pain Relief and Osteoarthritis Management: Collagen supplementation, particularly Type II, has been shown to reduce joint pain and stiffness in individuals with osteoarthritis. It may work by accumulating in cartilage and stimulating the body to produce its own collagen.
- Increased Bone Mineral Density: Long-term studies (12 months or more) in postmenopausal women found that 5g of daily collagen increased bone mineral density in the spine and femoral neck, potentially helping to prevent osteoporosis.
- Support for Muscle Mass: When combined with resistance training, collagen supplementation (typically around 15g/day) has been shown to help increase fat-free mass and muscle strength in older adults with sarcopenia.
- Wound Healing and Tissue Repair: Collagen is effectively used in medical settings for wound dressings and dermal fillers to promote tissue regeneration and skin cell growth.
Evidence Gaps and Limitations
- Hair and Nails: While small studies and anecdotal evidence suggests improvements in nail brittleness, there is currently no medical evidence or high-quality human trials supporting claims that collagen improves hair growth, shine, or volume.
- Gut and Heart Health: Theory suggests collagen strengthens arteries and the intestinal lining, but robust human trials are still lacking to definitively prove these benefits. Three months of bone broth is often recommended to assist with gut lining repair
- Possible Industry Bias: A significant portion of collagen research is funded by the beauty and supplement industry,
Usage and Safety
- Effective Dosage: Studies typically find benefits at doses ranging from 2.5g to 15g per day.
- Bioavailability: Hydrolysed collagen (collagen peptides) is the most effective form for supplementation because it is broken down into smaller chains that are more easily absorbed by the digestive system.
- Safety Profile: Collagen is generally considered safe with few side effects. Some users report mild digestive issues like bloating or a bad taste. People with allergies to fish, beef, or poultry should carefully check the source of their supplement.
While your body produces its own collagen, you can obtain it directly from animal-based foods or support its production by eating “booster” nutrients found in plants. True collagen is only found in animal tissues; there is no such thing as natural vegan collagen.
Direct Sources of Collagen (Animal-Based)
These foods contain the actual collagen protein, which your body breaks down into amino acids to rebuild its own tissues.
- Bone Broth: Created by simmering animal bones for 12–24 hours, which extracts collagen and turns it into easily absorbable gelatine.
- Fish with Skin: Marine collagen is found in the skin, scales, and bones of fish. Eating skin-on salmon or small fish like sardines (where you eat the bones) provides highly bioavailable Type I collagen.
- Chicken Skin and Cartilage: Chicken is a rich source of Type II collagen, which is specifically beneficial for joint health.
- Tougher Cuts of Meat: Cuts like brisket, chuck steak
- Organ Meats: Traditional sources like liver and tripe are naturally concentrated in Type I collagen.
Collagen-Boosting Foods (Plant-Based & Co-factors)
Plants provide the “building blocks” (amino acids) and “tools” (vitamins and minerals) your body needs to manufacture its own collagen.
- Vitamin C Sources: Essential for the synthesis of pro-collagen.
- Citrus fruits (oranges, lemons, limes), berries, kiwi, bell peppers, tomatoes, potatoes and broccoli.
- Amino Acid-Rich Foods:
- Egg Whites: High in proline, a key amino acid for collagen production.
- Beans and Legumes: Provide lysine, another essential building block.
- Mineral-Rich Nuts and Seeds:
- Cashews & Hazelnuts: Contain copper and zinc, which act as co-factors to help cross-link and stabilize collagen fibres.
- Pumpkin Seeds: A great source of zinc.
- Garlic: Contains sulphur, a trace mineral that helps synthesize collagen and may prevent its breakdown.
The Week Ahead
Well as always, I have been beavering away to create magical, memorable and motivating classes and training sessions for you and I can’t wait to share. We have new choreography in all classes and a brand new routine at Boogie Fit, so a perfect week to return or bring a friend for their first time.
Housekeeping – please remember the DYBO Class booking policy is that attendees book and pay for classes/one to one at least 24 hours ahead of the class. Remember that once booked they are non-transferable and non-refundable. For Class Pass Voucher Holders and Members – if you attend every week and I have agreed to booking you in every week unless you inform me that you are not coming, again 24 hrs notice of cancellation is required.
Indoor Shoes for Class and Own Equipment – please change out of your outdoor shoes and put on your indoor/class activity appropriate footwear when you arrive, this is to keep the floors clean and protect them from damage (and us from the dirt, stones and glass walked in). Please bring your own small equipment to classes – some folks are using our equipment every week, which is concerning for hygiene and cross-contamination, the cost of sanitising products and the damage sanitising causes to equipment over time, adding to replacement costs.
Equipment is there for class try-outs and the odd time when it’s been forgotten. I’m very happy to help you source inexpensive good quality equipment for you to use in class and at home when Zooming, using the TV channel and practicing on your own.
INDEPENDANCE
Karen and I are so excited to invite you to our May Independance Day!
Book now, one third of the spaces have gone already!
Join us this May — and save £10! (details below)
We have a brilliant afternoon planned for you! On Saturday 9 May we’re bringing you a feel-good dance event with four energising classes — and you’re invited.
There’s also an early bird offer, so you can secure your place for £30 (saving £10) if you book before 24 April.
Meet your Presenters…
Lady Kat Smith – returning after the amazing response to her debut, bringing her signature style and energy
Helen Carpenter-Waters – your resident expert, guiding you through fabulous dance movement and stretch
Class Schedule (1–5pm)
OG Jam – Kat. ‘The original Gangsta Jams, with an easy to follow street dance style with flava’
Express – Helen. Helen’s signature style that allows you to truly ‘express yourself through dance movement and original choreography!’
Latin Funk – Kat. ‘Get ready to shake those hips in an original fusion of Latin dance and easy hip hop style’.
Dancers Stretch – Helen. Another signature session from the DYBO Diva herself, assisting you to ‘recover from a day of dance and float home on a cloud’
Location
All Hallows School, Farnham, Surrey, GU9 9HF
Special Offer
Early bird: £30 until 24 April
Standard price: £40
Tickets include all classes.
Please note tickets are non-transferable and non-refundable.
It’s a relaxed, welcoming afternoon — perfect whether you come with friends or on your own. Just come along, have fun and enjoy the magic of movement and dance combined.
How To Pay
Bank Transfer
Reference: INDEPENDANCE May
Name: UK Fitness Academy
Acc No: 04284324
Sort Code: 09-01-28
Once paid, please email helen@dybo.co.uk
with the attendee’s name and a contact number.
We can’t wait to see you there! Love Karen and Helen x
Coconut and Spinach Dahl
I saw this on This Morning where cook Clodagh McKenna created this recipe for under £5.
It’s packed with Gut Health boosting ingredients, lots of fibre, plant protein and taste!
Ingredients
1 tbsp oil
1 onion, chopped
2 garlic cloves, crushed
3 tbsp tikka curry paste
1 x 400g coconut milk
400ml water
2 x 400g tins green lentils, drained and rinsed
400g tin chickpeas, drained and rinsed
200g frozen spinach, defrosted and excess water squeezed out
Juice of 1 lemon
Sea salt and freshly ground black pepper
4 pitta breads, to serve (I would go for wild/brown/cauliflower rice if you don’t do bread!)
Method
- Place a saucepan over a medium heat and add the oil. Stir in the onion and reduce the heat to low, then cover and cook for two minutes. Add the garlic and cook for 1 minute.
- Next stir in the curry paste and cook for a further 2 minutes, then add the coconut milk and water and bring to a simmer.
- Add the lentils, chickpeas and spinach and stir together, then cook for a further 5 – 10 minutes to heat through.
- Meanwhile, heat a frying pan and brush the pitta breads with a little oil. Place in the hot frying pan and cook for 1 – 2 minutes on each side to lightly toast.
- Season with sea salt, freshly ground pepper and lemon juice and serve.
Have a fab week,
Love ya!
DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows, Farnham & DYBO Studio, Church Crookham (Book in Advance only): Zoom class details further down the page.
Monday (AH)
6.30pm: Boogie Fit
7.30pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30pm: Dance Fit & Fab
Wednesday (DYBO Studio)
6.30pm: Old Skool Step – Step, hand weights and band.
7.30pm: Barre Fit – something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday (AH)
6.15pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30pm: Dancespiration
Friday (DYBO Studio)
6.30pm: Friday Fitness Yoga Express
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Joining us at All Hallows or The DYBO Church Crookham Studio? – Protocols and Information
I’m so happy to be able to run Face to Face classes at All Hallows and at the DYBO Studio in Church Crookham. My primary objective is to ensure that we all have a wonderful time with effective and fun classes that are engaging, relaxed and of course, safe.
Preparation
1) Firstly ensure that you have booked by sending us an email info@dybo.co.uk confirming all the classes you wish to attend plus your payment method, be it as a member, using your voucher, or pay as you go. No on the door bookings or payments can be taken. Bookings are not refundable or transferable. I will keep records of all attending, please also keep a record of your own attendance too.
2) Preparing your kit bag/box. This depends upon the class you are attending.
Boogie Fit, Dance Fit and Dancespiration crew will only require your indoor trainers/dance shoes to change in to, sweat towel, and drink.
Total Tone and 5 in 1 crew – in order to prevent cross contamination currently I am not sharing equipment in a group exercise setting so you will need your mat, a resistance band and light hand weights/equivalent in addition to your trainers, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and on the last Thursday of the Month you will need 2 x tennis balls and a sock for our Trigger Point and Myofascial release class !
3) Re borrowing equipment – if you would like to try a class or have forgotten equipment then you may borrow equipment on that occasion and please ensure that you sanitise it before and afterwards (sanitising products supplied). I can assist you with sourcing your own equipment inexpensively, moving forward.
On the night
*When you arrive at All Hallows, enter the school via the gates to the left as you face the school and follow the road around the school buildings.
*Please park in the playing courts and walk between the old school building and new sports hall, up a few steps on to the outside seating area, the studio door is to your right.
*Participants are required to arrive 5-10 mins before the class.
*Please change into your clean trainers for indoor activity as you enter, ie. slip off your outdoor shoes, place in your bag, or leave at the door , and change into your indoor trainers . This is to maintain the hygiene and cleanliness of the space, avoiding stones and glass being walked in and potentially causing injury and to protect the lovely new wood floor.
*The toilets are open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding queues.
*After a wonderful class change from your indoor trainers to outdoor shoes and sanitise your hands again if you wish.
*Please tell friends and family about our wonderful classes!
When joining me at the DYBO Studio (No.42, GU52 0YA) I will send information directly, including entrance code for the Studio and please note, advanced booking is required.
Fees, you have THREE options!
Please note that all Classes must be booked and paid for in advance and are non transferable or refundable.
Online payments only.
50 min Class – £9.00, 60/65 min Class – £9.50
10 Class Voucher: £85 (to be used within 12 weeks of purchase).
Membership: £59, unlimited classes, plus a bonus of free access to all class recordings on our DYBO TV channel, and another bonus of a £5 discount for one to one services for current membership holders.
To be paid by the 1st day of the month (at the latest) and is valid from the first to last day of calendar month.
One full month’s notice of membership suspension/cancellation is required with one membership restart permitted within a 12 month period.
Bank details are UK Fitness Academy Ltd.
Sort Code 09-01-28, Acc No. 04284324
Please email me when you have made a payment and use your name and what it’s for as a reference. eg. Jane Smith Class Voucher
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Joining us on Zoom? – Links and Information
Monday
6.30pm: Boogie Fit
7.30pm: Total Tone
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit & Fab
Wednesday
6.30pm Old Skool, Step & Strength – Step, hand weights and band.
7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Friday Fitness Yoga Express
****** All the above classes change and vary weekly! *****
How to prepare your Zoom environment
- You need space to move 2 side steps, 4 walks forward, 4 backward. Move trip hazards and furniture as much as you can (get help, be careful!) to give you maximum space for upper and lower body movement. Roll up rugs or secure them so they don’t slip or cause you to trip.
- Plugging your device in to your TV with an HDMI cable is brilliant as it gives you a good picture of you (like a mirror) and me – as well as boosting the sound if you go through the TV/Hi-Fi sound system. If you can place your device under the TV, then even better.
- I know some of you are using your phones – try to plug in to a speaker system (even those little speakers we have when we go on holiday would help) so that you can hear better as you move back from the phone. Angie has tried Bluetooth earphones and it worked well.
- Ensure you have maximum access to your Wi-Fi in the house and as close to the router as is feasible. Take phones off the Wi-Fi system and pop them on to your 4/5G network or place on airplane mode, unless that’s what you are using to join us, obviously. Ask family to do the same for the duration of your class – keep them off the internet whilst you need the bandwidth. The more bandwidth you have, the better the picture and sound and the less likely you are to lose the feed. Your health is a priority at this time and I’m sure they can do something else for that short time!
- Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
- Wear correct footwear for your activity – putting an old pair of socks over the toes and ball of your trainers will help reduce friction when exercising on carpet (if they are a really old pair, cutting the toes open and then just having them over the ball of the foot is even better). It’s up to you if you want to dance or train in bare feet but be careful if you don’t usually do this as it takes time for the muscles and connective tissue of the feet and rest of the body to adapt to barefoot training.
- Make your own gym equipment. Save laundry liquid or milk bottles – you can fill them with water or wet sand/rice etc. to add weight and make a dumbell/kettlebell. I recommend you make a few in differing weights and you have written on them so you know what they weigh and seal the caps with tape to prevent leakage. Get a heavy duty shopping bag and put weighty items in it, check they can’t fall out and you have a kettlebell alternative. Make your own hurdles, put cushions, pillows, boxes, books on the floor to jump over. Use household items as floor markers for circuit activities. The stairs and outdoor steps are great temporary steps/benches for cardio and upper body work. The garden is a great open space to make an assault course or if you can get a signal, take your class or PT session outside, but do make it safe.
Disclaimer
I declare that all of the information I have given (both written and verbal) is accurate and truthful. I know of no reason why I cannot participate fully in any exercise programme and I do not deem it necessary to consult my medical Practitioner/GP/specialist. I undertake to inform my instructor should any information change.
I understand that I participate at my own risk and that any information given is not intended to replace or represent medical advice. I agree to comply with all terms conditions and class protocols and instructions as outlined above and whilst attending DYBO classes/training.
Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.
