Does Collagen Actually Work? Ask a Gladiator

Does Collagen Actually Work? Ask a Gladiator / Alessandra Edwards

Roman gladiators weren’t just brutes with swords. They were elite athletes, and they had their own version of sports science.

Known as hordearii, or “barley men,” gladiators are believed to have consumed a predominantly plant-based diet rich in barley and legumes. But a diet like that would have left them seriously short on calcium and other structural nutrients.

So what did they do?

They drank a gritty, bitter concoction made from charred plant ash and vinegar.

Yes, really!

It was an early recovery drink, loaded with calcium and bone-building nutrients, long before we had powders, peptides, or influencers claiming their glowing skin came from collagen (and not three filters, Botox, and good genes).

Bear in mind that most gladiators were dealing with repeated blows to the head, trident wounds, and even mercy blows with hammers. But in between those violent bouts, these men were doing everything they could to stay strong, mobile, and resilient. Including bone building supplements, long before they were trendy.

Sound familiar? 
Minus the tridents (hopefully), modern life has its own version of physical stress, whether it’s intense workouts, injury recovery, or the creeping stiffness that comes with midlife.

So what does that have to do with your collagen-spiked almond latte?

Quite a lot, actually.

Like the gladiators, you’re probably looking for ways to stay strong, mobile, and resilient, especially as the years stack up and recovery starts to feel… slower. And just like them, you may be turning to structural support from the inside out.

That’s where collagen comes in.

But before you start blending it into your morning brew with heroic optimism, let’s get clear on what collagen can and can’t do.

Collagen Isn’t Magic But It Is Useful

Collagen has become a wellness buzzword, but it’s not quite the miracle many claim it to be. Let’s clear something up; collagen is not a complete protein, and it’s low in leucine, the amino acid that’s essential for triggering muscle protein synthesis.

In other words: collagen is not a substitute for a protein supplement if your goal is to build muscle. It simply won’t deliver the same anabolic effect as something like whey.

What it can do, when paired with vitamin C and timed well, is support your connective tissue: tendons, cartilage, ligaments, and fascia.

IT’S STRUCTURAL, NOT ANABOLIC.

Research led by Dr Keith Baar, Professor of Physiology at UC Davis, has shown that taking collagen with vitamin C around 60 minutes before exercise can boost collagen synthesis in tendons and ligaments.

Why before?

Because these tissues have poor blood supply and rely on mechanical loading during exercise to draw in nutrients (think of exercise as massage for your connective tissue. The movement squeezes these tissues and when they relax, they draw in extracellular fluid). You want those amino acids circulating before the action starts.

What About Bone Broth?

Years ago, I was a passionate supporter of the Weston A. Price Foundation, a U.S.-based nonprofit dedicated to promoting traditional diets, nutrient-dense foods, and regenerative farming practices inspired by the work of dentist and nutrition pioneer Dr. Weston A. Price.

Bone broth was (and still is) a cornerstone of that philosophy, and I continue to support the idea behind it.

Modern diets, even the healthy ones, are often heavy on muscle meat and light on connective tissue. This creates a relative deficiency in amino acids like glycine and proline, which are critical for skin, joint, and gut health.

However, I now believe there are cleaner, safer ways than bone broth to get those nutrients.

In a 2025 conversation with Tim Ferriss, Dr Keith Baar—Professor of Physiology at UC Davis—shared his concern about the accumulation of heavy metals like lead in animal bones, especially from conventionally raised livestock.

This applies not only to homemade bone broth but also to collagen powders derived from bone. Unless the source is tested and certified, you may be ingesting more than just amino acids.

That’s why I now recommend hydrolysed collagen derived from bovine hide rather than bone. It delivers the same beneficial amino acids without the heavy metal baggage or the Silence of the Lambs vibes. (No lotion, no basket, just collagen.)

I have no affiliation, but one Australian product I’ve found promising, as it’s sourced from bovine hide, not bone, is Thankfully Nourished Collagen Peptides. (I thought you’d find this tip useful as it’s surprisingly hard to find the right product.)

What About Skin, Menopause, and Ageing?

Collagen loss accelerates after menopause. Studies show women lose about 30 percent of skin collagen in the first five years (which may explain why I now make noises when standing up), followed by a steady decline of 2 percent per year (!)

  • Skin gets thinner.
  • Joints creak.
  • Tendons get grumpy (my husband would add it’s not just the tendons, honey).

Taking collagen can help slow the decline, though sadly, it won’t do much for your sense of humour about hot flushes, chin hairs (I can feel a new blog coming), or the fact that your knees now make executive decisions without you.

What About Men?

Collagen loss isn’t just a women’s issue—sorry, lads. For men, the decline tends to be more gradual but it’s real.

It might explain why that old shoulder injury keeps flaring up, or why your skin’s starting to resemble vintage leather despite your best SPF efforts. Granted, George Clooney makes it look good. But unless you are George Clooney, it might be worth paying attention.

While collagen won’t rewind the clock, it can help support joint health, tendon resilience, and recovery so you can keep showing up for the game, the gym, or the boardroom without hobbling through it.

Summary: How to Take Collagen Effectively

  • Choose a reputable brand of hydrolysed collagen peptides from bovine hide (not from bones).
  • Take 15g with 250mg of vitamin C.
  • Time it 30-60 minutes before exercise, especially weight training, walking, or impact movement.
  • Follow exercise with a complete protein like whey to build muscle.

Collagen isn’t a cure-all, and it certainly won’t give you back the tendons of your youth. But used well, it’s a valuable tool, not unlike that charred wood drink from the gladiator days.

Slightly more palatable, thankfully!

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