Collagen is one of the most popular skincare supplements out there, and for good reason - it does amazing things for your skin, hair, and nails.
But what about its effect on cellulite?
Can upping your collagen levels help smooth those stubborn dimples too?
This article was guest-written by our in-house nutritionist, Jade Leighton [BA Hons DipION mBANT rCNHC]
What Causes Cellulite? 🤔
Cellulite is a complex condition believed to be caused by a range of contributing factors from hormonal changes (particularly higher levels of oestrogen), poor diet, a lack of exercise, poor circulation, to body weight and even genetics.
Did you know it is estimated that up to 85% of women over 20 years of age have cellulite? It forms when fat cells develop under the skin and push up against the connective tissue, forming an uneven, lumpy look to the skin that particularly affects women in problem areas like the thigh and abdomen.
Can Collagen Help With Cellulite? 🙏
Yes, it's been suggested that consuming collagen-rich foods like bone broth or taking collagen supplements may help improve the appearance of cellulite by boosting collagen production. While the body doesn't directly absorb whole collagen, these foods and supplements provide the amino acids necessary for collagen synthesis.
Here's why this matters for cellulite:
One of the contributing factors to cellulite may be weak collagen structure in the skin and connective tissues (which may be caused by some of the imbalances listed above). When the collagen fibres in the dermal layer become dysfunctional, cellulite dimples become more visible beneath the surface.
The theory is simple
By giving your body the building blocks it needs to make its own collagen, you might be able to strengthen that underlying scaffolding and smooth out those stubborn dimples. Think of it like renovating a house - you need the right materials to rebuild the foundation properly.
What Does The Evidence Say? 🧐
While the evidence on this subject is limited, one study on 105 women aged 24-50 demonstrated that regular use of 2.5 grams of bioactive collagen peptides, over a period of 6 months, led to a clear improvement of the skin appearance in women suffering from moderate cellulite.
The women who saw the best results were those with normal BMI compared to those who were overweight.
The improvements weren't dramatic - we're talking about a 9% improvement in cellulite appearance after 6 months. That might not sound like much, but cellulite is notoriously stubborn. Any measurable improvement is actually quite impressive!
Why Type I Collagen Is Most Important For Cellulite Reduction
Here's something that might surprise you - Type I collagen makes up a whopping 80% of your skin's collagen content. It's the main player in keeping your skin looking smooth and firm.
Think of Type I collagen as the scaffolding that holds everything together. When we start losing this as we age (which unfortunately starts happening from our mid-twenties), our skin gets thinner and those pesky dimples become more obvious.
This is where marine collagen comes in handy. It's packed with Type I collagen, which is why you'll often hear it recommended for skin issues like cellulite. It comes as hydrolysed peptides - broken down into tiny pieces that your body can actually absorb and use properly.
That said, don't sleep on bovine collagen, which has been hydrolysed, as it is just as effective. Marine and Bovine Collagen both provide the same Type I collagen peptides your skin needs.
Which is the Best Collagen for Cellulite Reduction?
When you're looking for the best collagen powders to help you combat cellulite, make sure to keep an eye open for the aforementioned hydrolysed sort- that's the kind that's been broken down into smaller pieces so your body can actually use it properly.
If you want to get nerdy about it, you want something with a molecular weight between 2,000-5,000 Daltons. But don't worry too much about that - most good quality brands will have this sorted.
What you definitely want to avoid are products loaded with unnecessary fillers, artificial sweeteners, or dodgy additives that could cause inflammation.
Keep it simple - the ingredient list should be short and recognisable.
Marine Collagen
For reducing cellulite, marine collagen is often recommended due to its high concentration of Type I collagen.
Our Marine Collagen has smaller molecular peptides that are absorbed more readily to reduce cellulite appearance.
Wild-caught from the pristine waters of the North Atlantic, it's particularly rich in glycine and proline - the building blocks your body uses for collagen formation.
Bovine Collagen
Our Bovine Collagen Peptides are rich in Type I and III collagen - providing excellent support for skin structure and firmness.
Sourced from grass-fed, pasture-raised European cattle, they're third-party tested for purity and contain 18 amino acids.
What Makes Hunter & Gather Collagen Different?
- One ingredient only - No fillers, no artificial sweeteners, no unnecessary additives
- Third-party tested for purity and potency
- Sustainable sourcing from European cattle and MSC-certified wild fish
- Proper dosing made easy with our measuring scoops
- Mixes easily with no clumping or fishy taste
Benefits Of Collagen For Cellulite
Here's what regular collagen supplementation could do for your cellulite concerns:
Strengthens Skin Structure And Firmness
Hydrolysed collagen provides the scaffolding that keeps your skin firm and tight, helping to reduce cellulite appearance.
Improves Skin Elasticity
Better elasticity means your skin can bounce back more effectively, making cellulite less visible.
Boosts Hydration And Appearance Of The Skin
Well-hydrated skin appears plumper and smoother, which can help camouflage cellulite dimples.
Supports Healthy Skin Function
Collagen provides amino acids that support overall skin health and structure, which may contribute to improved skin appearance over time.
Promotes Natural Collagen Formation
Regular supplementation provides the amino acids your body needs to boost collagen production naturally.
Reduces Inflammation Beneath The Surface
Collagen contains glycine, which has anti-inflammatory properties that may help with the underlying causes of cellulite.
Strengthens Connective Tissue
Healthier skin and connective tissues mean stronger fibrous bands that are less likely to create the pulling effect that contributes to dimples.
Collagen Supplements: What Works Best At Different Ages To Reduce Cellulite?
Your age dramatically affects how well collagen supplementation works for cellulite reduction.
In your 20s and 30s:
Your natural production of collagen is still relatively strong. If you're seeing early signs of cellulite, 2.5g of collagen supplements daily can help maintain skin structure.
In your 40s:
Hormonal changes start to seriously impact collagen and elastin production. You might need to increase your intake to 5g daily and consider adding vitamin C to support natural collagen synthesis.
Post-menopause:
Collagen breakdown accelerates dramatically. You might benefit from 7.5-10g of hydrolysed collagen peptides daily.
The key is consistency rather than massive doses. Your body can only use so much at once, so splitting your daily dose between morning and evening tends to work better.
Setting Realistic Expectations: What To Actually Expect And When
Let's be completely honest about timelines, because unrealistic expectations lead to disappointment.
Month 1-2:
Don't expect visible changes yet. You might notice improvements in skin hydration before cellulite changes.
Month 3-4:
This is when most people start noticing subtle improvements. The skin might feel firmer or look slightly smoother.
Month 6+:
Maximum benefits occur around the 6-month mark with consistent use.
Collagen supplementation needs to be ongoing to maintain benefits. Think of it like going to the gym - the results are cumulative and require consistency.
Natural Remedies For Cellulite: Supporting Strategies That Work
Collagen isn't a magic bullet on its own - it works best when you give it some backup.
Hydration Is Huge
Aim for at least 2 litres of water daily. When you're dehydrated, cellulite looks worse and your body can't make collagen as efficiently.
Move Your Body
Focus on your glutes, hamstrings, and quads with higher reps (15-20) and moderate weight. Regular exercise, particularly strength training for the lower body, can help build muscle. A stronger underlying muscular structure can improve skin tone and may help reduce the appearance of cellulite. The best approach is consistent exercise to keep skin healthy, circulation and skin function optimised.
Feed Your Skin From The Inside
Bone broth is brilliant because it's packed with glycine and proline - the exact amino acids your body uses to build collagen.
Chuck in some citrus fruits for vitamin C and plenty of leafy greens for antioxidants. Add a vitamin C supplement (at least 90mg) and some zinc (8-10mg) to your routine.
Rise & Glow: The Ultimate Beauty Tonic For Cellulite Concerns
If you're looking for a targeted approach to cellulite and overall skin health, our Rise & Glow Collagen Daily Beauty Tonic might be exactly what you need. This isn't just any collagen supplement - it's been specifically designed as a comprehensive beauty-from-within solution.
Why Rise & Glow Collagen is Perfect for Cellulite:
Marine collagen powerhouse - Each serving contains 5,000mg of premium marine collagen, rich in the Type I collagen your skin craves for that smooth, firm appearance.
Synergistic ingredients - We've added vitamin C from natural sources like acerola berry, which is essential for collagen synthesis. Your body literally can't make collagen properly without vitamin C, so this combination gives your skin the best chance to rebuild and strengthen.
Hyaluronic acid boost - This miracle ingredient can hold up to 1,000 times its weight in water, helping to plump your skin from the inside out. Well-hydrated skin looks smoother and can help camouflage those cellulite dimples we're all trying to improve.
Antioxidant protection - The blend of real berry powders (blueberry, raspberry, blackcurrant, acai) provides powerful antioxidants that help protect your existing collagen from damage while supporting new formation.
Morning ritual made easy - Just add 1 tablespoon to water for a delicious berry-flavoured tonic that starts your day right. Many customers notice improvements in skin hydration within the first week, with more significant changes appearing around the 2-3 month mark.
The beauty of Rise & Glow is that you're not just getting collagen - you're getting a complete skin-supporting formula that addresses multiple factors involved in cellulite formation. It's like having your daily collagen, vitamin C supplement, and hydration boost all in one delicious morning routine.
Important Considerations And Safety Information ⚠️
If you have cellulite and it bothers you, then you might want to give collagen supplements a go alongside tackling all the other factors we've talked about. Remember that even lean individuals can develop cellulite, and it contributes to the formation of normal skin variations that affect most women.
Collagen supplements are generally pretty safe for most people, but some folks might experience some stomach upset when they first start.
If you've got fish or shellfish allergies, you'll need to steer clear of marine collagen! Bovine would be your better option.
We'd recommend avoiding collagen supplements if you're pregnant or breastfeeding, simply because there isn't enough research on safety during these periods. And as always, it's worth having a chat with your doctor before starting any new supplement, especially if you've got any ongoing health conditions.
For further support, I recommend that you reach out to your doctor or a Nutritional Therapist. We hope that this has helped and do let us know if you have any further questions 🙌
All information provided on our website and within our articles is simply information, opinion, anecdotal thoughts and experiences to provide you with the tools to thrive.
It is not intended to treat or diagnose symptoms and is definitely not intended to be misconstrued for medical advice. We always advise you seek the advice of a trained professional when implementing any changes to your lifestyle and dietary habits.
We do however recommend seeking the services of a trained professional who questions the conventional wisdom to enable you to become the best version of yourself.
