Is Liquid Collagen Better Than Pills? A Pilates Perspective

Comparing liquid collagen and pills for health benefits in a clean, wellness-inspired setting.

Collagen is a fundamental protein that provides structure and support to our body. It is found in the skin, tendons, ligaments, bones, and other connective tissues. Collagen contributes to skin elasticity, joint flexibility, and overall tissue strength. However, from our mid-20s, the body's natural collagen production begins to decline, leading to visible ageing signs such as wrinkles, joint discomfort, and loss of elasticity. This has sparked a rise in collagen supplements, with liquid and pill forms being the most common options.

The key to choosing the right supplement often comes down to bioavailability – how effectively the body absorbs and utilises the collagen. Liquid collagen is often claimed to have a higher absorption rate, with figures reaching as much as 90–95%. This is because the liquid form is pre-hydrolysed, breaking the protein down into smaller peptides for easier absorption. On the other hand, collagen pills or capsules may have a lower absorption rate, estimated at 40–45%, as they take longer to digest and break down.

For Pilates teachers, maintaining strong, flexible joints and healthy connective tissues is essential for demonstrating exercises and supporting personal health. Clients also often look to their teachers for advice on maintaining an active lifestyle. When considering collagen supplementation, it is vital to understand dosage recommendations and the need for consistency. Studies suggest daily intakes of 2.5 to 10 grams of collagen can support skin health, but it may take several months of consistent use to see visible results.

To support collagen production naturally, a diet rich in protein and vitamin C is essential. Protective measures, such as reducing sun exposure and avoiding smoking, also help preserve collagen levels.

Ultimately, liquid collagen may offer advantages in bioavailability, but personal preference, convenience, and cost also play a role in the decision. Consulting with a healthcare professional can help ensure the chosen form of collagen aligns with individual health needs and goals.

Sources

1. Ancient Nutrition: Declining Collagen Levels as You Age

2. Absolute Collagen: Liquid Collagen vs. Pills and Capsules

3. MindBodyGreen: Collagen Powder vs. Pills – Which is More Effective?

4. BrainMD: Why You Lose Collagen as You Age