You’ve probably heard about collagen and its benefits to your body, particularly if you are over 30. From glowing skin to stronger nails, thicker, darker hair to better joints — the selling points are endless.
Collagen is the supplement that seems to live everywhere often stirred into smoothies and teas. But what truly dictates whether one should take collagen or any other supplement for that matter and do you know that professionals advise that before you take any supplement, you should undergo a clinical assessment?
“Many people are self-prescribing,” says Purity Kamande, a 33-year-old registered clinical and sports nutritionist. “They see someone online using a supplement and assume that is what they also need. That's not how it works.”
Many of these supplements are sold without prescription in gyms or marketed on social media by brand influencers. Supplements have become lifestyle accessories. Everyone is taking something. If you work out or even if you don’t, it can feel like you should be taking something.
Yet under Kenya’s Nutritionists and Dieticians Act of 2007, only registered and licensed professionals are permitted to provide nutrition and dietetics services, including advice on dietary supplements. The law further requires that any nutrition supplement sold locally be analysed, certified and registered with the Kenya Nutritionists and Dieticians Institute (KNDI).
The regulatory framework exists to shield consumers from unsafe, adulterated or misleading products.
While on paper it remains a controlled system, in practice, culture of self-prescription has flourished. Many consumers now “pick” supplements based on influencer testimonials or gym-floor conversations. Rarely consulting a licensed nutritionist and even more rarely checking whether the product is properly registered.
The nutritionist however notes that in many fitness spaces, this does not hold as emphasis has been put on supplements. “It is not shocking to see people taking collagen before they are evaluated. Same goes to protein shakes and pre-workout drinks that are treated as mandatory for productivity in fitness circles.
Even before she discusses specific products, Ms Kamande insists on defining what a supplement is: “A supplement comes in to add to what your diet already provides. It is an addition, not a foundation. It should never be the first thing you reach for.”
In an ideal scenario, she says, a person should obtain all necessary macro and micronutrients from whole foods. Supplements are meant to bridge identified gaps and not compensate for poor eating patterns or replace balanced meals.
“We recommend the ‘food first’ approach. Your diet is a key part of your wellness. There is a misconception in the market today that one can substitute their diet with pills and powders because they offer similar nutrients and some even promise better results than food. Your food and eating patterns could be the natural solution your body needs.”
Does supplementation actually make sense? “Yes and no. It depends entirely on the type of activity you are doing and the intensity. That is what tells us whether you are a candidate for supplementation. Someone preparing for a marathon places very different demands on their body compared to someone attending moderate gym sessions three times a week. The duration, intensity and energy systems involved determine nutritional needs.”
Even then, the process she insists, must never be reduced to just buying a product based on algorithm or fitness buzzwords. Before recommending anything, professionals conduct what she calls an assessment phase.
“We start with anthropometry. In simpler terms, your weight, height, body fat percentage and lean muscle mass to establish your baseline composition. From there, we do biochemical testing which provides deeper insight. We look at blood work,” she says.
“Red blood cells, haemoglobin levels, vitamin and mineral status. What you see on the surface is often a reflection of what is happening internally.”
Clinical signs matter too. Brittle nails, persistent fatigue, thinning hair can signal nutrient deficiencies long before they become severe.
Then comes dietary history. Do you cook at home? Do you eat out often? What does your schedule look like? What is your occupation?” she asks. “All these factors determine whether a nutrition plan is practical and sustainable.”
For elite athletes, the analysis is even more granulated, factoring in sport type, competition season, training cycles and age. Only after this comprehensive review does supplementation enter the conversation.
One common myth is that supplements are specially formulated for different races or regions. That for example, European products are somehow different from African ones because of dietary differences.
“In most cases, the ingredients are largely the same. What really differs is sourcing and manufacturing standards.”
This is also where the risk creeps in: “Contamination is a significant concern,” she explains. “If you do not know where a supplement is coming from, you cannot be certain about what went into its production.”
For competitive athletes, this is particularly serious. Each year, the World Anti-Doping Agency releases a list of banned substances. Some unscrupulous manufacturers spike products with performance-enhancing compounds to increase perceived effectiveness.
“Under anti-doping rules, intent does not matter. Athletes are responsible for every substance that enters their body.”
Not all supplements are equal in risk: “Creatine is one of the most researched supplements globally,” Ms Kamande says. “There is strong evidence supporting its safety when used appropriately. Some studies even suggest heart-protective antioxidant properties.”
Ms Kamande advises that some supplements require caution. “High-caffeine products can trigger heart palpitations, elevated blood pressure and gastrointestinal distress. Fat-soluble vitamins like A, D, E and K accumulate in the body and can reach toxic levels if overused. One needs to be constantly on the lookout to avoid this."
“The liver and kidneys are constantly processing what we consume,” she says. “If you overload them with excessive or contaminated supplements over long periods, you strain vital systems.”
Commercial interest have led many people to falsely believe they need supplements. The easiest culprit is collagen.
“I would say collagen right now is more market-driven than science-driven.”
The other supplement that is frequently misunderstood and perhaps even misused is protein powder. “If you are doing low-intensity workouts, your normal diet should meet your protein requirements.”
“You cannot out-supplement a poor diet. If your eating habits are not right, supplements will not fix that foundation. They are additions, not replacements.”
Before beginning any regimen, she advises consulting a licensed nutritionist or medical doctor.
“It is always better to assess first. Build your health on science.”
For many people, nutritional targets can be met through balanced meals alone. “If you are training four to five times a week at moderate to high intensity, then we may consider supplementation. “But that decision should follow assessment and not assumption.”
As a professional, her greatest concern is what she calls the “ten-container effect.”
“You see someone online with 10 different supplement containers lined up and think that is the standard. It is not. Supplements are not harmless sweets. Their timing and interactions matter. Some must be taken with meals. Others on an empty stomach. Some interfere with medications. Some counteract each other. “Because you saw someone taking multiple products does not mean that is your path,” she says.
“Nutrition care is highly individualised.”
Ultimately, no supplement can compensate for neglected fundamentals.
