Walk past a beauty supplement display and you will notice the same two names side by side again and again. The combination is not a random marketing trick. There is real biology behind it, although it does not necessarily mean what the packaging implies.
The science behind the partnership
Collagen is made up of long chains of amino acids twisted into a strong triple helix. For that structure to hold together, the body has to modify certain amino acids as the chains form. The enzymes that do this work need vitamin C. Without enough of it, the body cannot form stable collagen.
History offers the clearest example. Sailors on long voyages without fresh produce developed scurvy, with bleeding gums, slow wound healing and fragile tissues, all from a severe lack of vitamin C. The NHS describes the vitamin's job in those terms: it helps protect cells, keeps skin, blood vessels, bones and cartilage healthy and helps wounds heal.
What the regulators accept
This role is so well established that it has been written into European Union law. Commission Regulation 432/2012, which lists the health claims permitted on foods in the EU, authorises the statement that vitamin C contributes to normal collagen formation for the normal function of skin, with parallel claims for blood vessels, bones, cartilage, gums and teeth, on foods that are at least a source of vitamin C. Note what the wording says and does not say: it describes a normal function of the vitamin, not an improvement in skin from taking more of it.
What this does and does not tell us
That biological role explains why the two are combined. It does not prove that taking them together will change your skin:
- Most people who eat fruit and vegetables get enough vitamin C for this process
- More vitamin C than you need does not mean more collagen
- Evidence that taking them at the same moment gives extra benefit is limited
- The Harvard T.H. Chan School of Public Health notes that studies of collagen supplements are limited and mostly funded by related industries, and that digested collagen is broken into amino acids the body uses wherever it needs protein
Your body also makes collagen using amino acids from any good protein source, so collagen supplements are not the only route. Harvard lists fish, poultry, meat, eggs, dairy, legumes and soy as foods that supply those amino acids.
Getting vitamin C from Jordanian food
This is one of the easier nutrients to get through a normal diet, and the season gives you plenty of options:
- Oranges, clementines and grapefruit from the Jordan Valley in winter
- Strawberries and guava
- Sweet peppers, raw or lightly cooked
- Parsley, so a generous plate of tabbouleh counts
- Tomatoes and cabbage
Since heat and long storage reduce vitamin C, include some raw fruit or salad daily. Pair these foods with protein from eggs, fish, chicken or legumes, and you have the raw materials your body uses.
Amounts and cautions
The NHS puts the daily need for adults at 40 mg, an amount most people get from a varied diet, and notes that the body cannot store vitamin C. It advises that supplements of less than 1,000 mg a day are unlikely to cause harm, while higher amounts can cause stomach pain, diarrhoea and wind. If you have a history of kidney stones, an iron-storage disorder, or kidney disease, ask your doctor before using vitamin C supplements. The same goes for pregnancy, and for regular medication. Those with fish allergies should avoid marine collagen. Bleeding gums or poorly healing wounds call for a medical check.
Sources
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods · European Union (EUR-Lex)
- Vitamin C - Vitamins and minerals · NHS
- Collagen · Harvard T.H. Chan School of Public Health, The Nutrition Source
This article is general health information for educational purposes and is not medical advice. It does not promote any product. Talk to your doctor or pharmacist before starting a supplement, especially if you are pregnant, breastfeeding, have a health condition or take medication.