Collagen Powders vs Bone Broth: Are Supplements Actually Worth the Money?

If you have been standing in the health food aisle staring at a £45 bag of collagen powder wondering "do I really need this or is it just clever marketing”?" - you are not alone. How about we cut to the chase without the outside noise for distraction.

Collagen is very much in the spotlight at the moment - it’s in your Instagram feed, your morning coffee, and possibly in your kitchen cupboard. Hang on a minute though with so many products competing for your attention (and your budget), it’s worth knowing what the science actually says - especially if you are navigating hormonal changes that are already affecting your skin, joints, and energy.

First - what even is collagen?

Collagen is the most abundant protein in your body. Think of it as your body’s scaffolding - it gives structure to your skin, bones, joints, tendons, and muscles. The problem is thought that collagen levels naturally drop with age, and at an accelerated pace during perimenopause and menopause, when oestrogen levels also decline. That’s why so many women in their 40s and 50s start noticing changes in their skin, hair, nails, and joints all at once. It's not your imagination - it is all part of the natural ageing process.

So what is the difference between collagen powder and bone broth?

They both support your collagen levels, but they work quite differently. Collagen powder is a concentrated, hydrolysed form of collagen protein - usually sourced from bovine (cow) or marine (fish) sources. It’s tasteless, mixes into anything, and gives you a precise, measurable dose.

Bone broth is made by slow-simmering animal bones for up to 48 hours, which draws out collagen alongside a whole range of other goodies - electrolytes, amino acids, trace minerals, and glycosaminoglycans like glucosamine and chondroitin, which may support joint and gut health. Think of it as the whole-food option.

The big question: which one actually works?

Now, here is where it gets interesting - bone broth has a very small body of published studies, most of which are preclinical. That doesn’t mean to say it doesn’t work - it just means the research hasn’t caught up with the hype yet.

Collagen powder, on the other hand, has a growing evidence base. Most studies show measurable improvements in skin hydration and elasticity, and joint comfort, within 8–12 weeks of consistent daily use.

For women in perimenopause specifically, the research is promising. Because declining oestrogen levels can affect connective tissue throughout the body, collagen supplementation may support improved joint flexibility, hair thickness, and nail strength.

A word of honesty here: it's worth knowing that many collagen studies are funded by the very companies that make and sell the supplements. A 2025 independent meta-analysis found that when you filter out industry-funded research, the positive effects on skin become less clear-cut. That doesn't mean collagen doesn't work - but it does mean the science is still evolving. I'll always be upfront with you about that, because your trust matters more to me than a headline. As always, speak to a professional about what's right for your specific situation

What about dosage — does it matter?

Yes, it does, and this is where a lot of products let you down. One cup of bone broth can contain anywhere from 5 to 17 grams of collagen depending on how it’s made - so you may never know exactly how much you are actually getting. With collagen powder, you know the exact amount per serving.

For perimenopause, the research points to around 5g of specific bioactive collagen peptides per day, ideally alongside calcium and vitamin D if recommended by your GP.

One thing to note: collagen is not a complete protein, so don’t ditch your other protein sources. It works best as an addition to a balanced diet, not a replacement.

So - is it worth the money?

Here is my honest take:

Collagen powder wins on convenience, consistency, and evidence. If you want targeted support for skin, joints, or bone health - especially during perimenopause - a quality powder taken daily is likely your best bet. Look for hydrolysed collagen peptides, check the dose on the label, and give it at least 8–12 weeks.

Bone broth wins on nourishment and whole-food goodness. It’s less processed than collagen supplements, contains natural protein, electrolytes, and gelatine to support the gut lining, and there is something deeply comforting it is like a "hug in a mug" especially on a cold day. If you are a soup lover, this is a beautiful daily ritual.

Can’t choose? You don’t have to. Many women use both - powder stirred into morning coffee, broth as an afternoon warming drink. They complement each other beautifully.

The bottom line

Supplements are never a magic fix - but when you choose wisely and use them consistently, collagen can be a genuinely useful tool in your hormonal health toolkit. Pair it with good sleep, enough protein, movement you enjoy, and managing stress, and you will be giving your body everything it needs to thrive.

If you are unsure what is right for your specific situation? That is exactly what I’m here for - click below to book your complimentary call for an explanatory chat.

With love and best wishes,

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