Collagen supplements have exploded in popularity, promising smoother skin, fewer wrinkles, and a more youthful glow from the inside out. But with bold marketing claims and an ever-growing number of products on the shelf, it can be hard to know what’s truly backed by science.
In this article, we break down what collagen is, how it changes with age, and what current research really reveals about its effectiveness for skin health – helping you make informed, evidence-based decisions about your skincare routine.
What Is Collagen?
Collagen is the most abundant protein in the human body, forming the structural framework of our skin, bones, tendons, and ligaments. In the skin, collagen contributes to strength, elasticity, and hydration. However, collagen production naturally declines with age, beginning as early as our mid-20s and decreasing by about 1-1.5% per year. During the first five years of menopause, women can lose up to 30% of skin collagen, followed by an ongoing annual decline of roughly 2%. This gradual breakdown contributes to visible signs of aging, including fine lines, sagging, dryness, and reduced skin resilience. It’s also linked to slower wound healing and increased skin fragility.
There are at least 28 known types, but the main ones relevant to skin and connective tissue include:
- Type I: The most abundant, found in skin, bones, tendons, and ligaments. Crucial for skin structure and firmness.
- Type II: Found primarily in cartilage and joints.
- Type III: Located in skin, muscles, and blood vessels; often alongside Type I.
- Type IV: Involved in the basement membrane of the skin.
- Type V: Found in hair, eyes, placenta, and interstitial tissues.
What Are The Factors That Impact Collagen?
Several internal and external factors accelerate collagen breakdown:
- Age
- Sun exposure (UV radiation)
- Smoking
- Pollution
- Poor diet (high in sugar and processed foods)
The Evidence on Collagen Supplements
Over the past decade, scientific interest in oral collagen supplementation has grown rapidly. While the field continues to evolve, several studies suggest potential benefits for skin hydration, elasticity, and wrinkle reduction.
A 2023 systematic review and meta-analysis by Pu et al. analyzed multiple clinical trials and found modest but statistically significant improvements in skin hydration, elasticity, and wrinkle depth among those taking collagen peptides compared to placebo.
However, the evidence is not without limitations:
- Many studies have small sample sizes and short durations (often 8–12 weeks).
- Variability in formulations (collagen source, dose, and molecular weight) complicates comparison.
- Lifestyle factors like diet, UV exposure, and skincare routines are rarely standardized.
- A notable portion of studies are industry-funded, introducing potential bias.
Even with these limitations, the overall trend across well-designed trials supports modest improvements in skin health with consistent collagen use.
A few examples of specific standardized collagen peptides ingredients researched:
- Peptan® (dosed at 5-10g per day)*
- Verisol® (dosed at 2.5g per day)*
- COLLinstant® LMW (dosed at 2.5g per day)*
In clinical practice, patients who’ve addressed foundational skin health and added collagen supplementation often report visible improvements in skin texture and hydration. While anecdotal, this aligns with clinical trial results and supports collagen’s role as part of a comprehensive skin health approach.
Can Ingested Collagen Actually Reach Your Skin?
It was long assumed that dietary collagen had little effect, as proteins are typically broken down during digestion. However, newer research indicates that hydrolyzed collagen peptides, which are broken into smaller amino acid chains, are bioavailable and can enter the bloodstream.
Once absorbed, they appear to:
- Stimulate fibroblasts (cells that produce collagen, elastin, and hyaluronic acid).
- Activate genes involved in collagen fiber formation (e.g., type I procollagen, decorin, biglycan).
- Reduce collagen breakdown by increasing TIMP-1 (a collagen-protective protein) and decreasing MMP-1 (an enzyme that degrades collagen).
- Boost hyaluronic acid levels, improving hydration and skin plumpness.
A 2025 study further supported these effects, showing that collagen peptides may help create a skin environment conducive to renewal and repair.
What Kind of Collagen Works Best?
Most supplements use bovine (cow) or marine (fish) sources, which are both well studied to provide benefits.
What to Look for:
- Source: Most supplements use bovine (cow) or marine (fish) collagen. Marine collagen may be more bioavailable due to its smaller peptide size.
- Types: Type I and III are most beneficial for skin health.
- Form: Look for hydrolyzed collagen peptides (sometimes labelled “collagen hydrolysate”).
- Dose: Evidence supports 2.5-10 g daily, with most studies using 2.5-5 g.
- Quality: Choose products that are third-party tested and free from artificial additives or fillers.
Is Collagen Safe?
Collagen supplements are generally well tolerated. Reported side effects are rare but may include gastrointestinal discomfort or allergic reactions (especially with marine collagen). Always check for third-party testing and avoid supplements with unnecessary additives or fillers.
There is limited research on collagen use during pregnancy or breastfeeding, so consult with a healthcare provider before starting.
What About Collagen Alternatives?
There has been talk about alternative ways to introduce collagen into your routine. Bone broth is sometimes promoted as a natural collagen source. However, a 2019 study found that bone broth provides inconsistent levels of collagen-building amino acids and does not match standardized collagen supplements in potency or reliability. While it can contribute to protein intake, it’s not a substitute for clinically studied collagen peptides.
A Supportive, Not Standalone Strategy
Oral collagen isn’t a magic bullet, but it can be a supportive addition to your skin health routine. Think of it as a booster, not a replacement for good skincare and lifestyle habits
To get the best results for skin health, pair it with:
- A skin supportive lifestyle:
- Sun protection: Daily broad-spectrum sunscreen, protective clothing, and sunglasses remain your best defense against photoaging.
- Healthy diet and hydration: Prioritize high-quality protein, omega 3s, antioxidants, and adequate water intake to support overall skin function.
- Rest and recovery: Consistent, high-quality sleep supports skin health and has been shown to enhance the effects of supplemental collagen.
- Stay active: Exercise increases blood flow to the body, supports detoxification and helps to reduce stress.
- Avoiding skin triggers: smoking, alcohol, pollution, chronic stress
- Topical skincare: Incorporate evidence-based ingredients like sunscreen, moisturizers, retinoids, and vitamin C for external skin support.
- Consistent use: Most clinical studies show benefits after 8 to 12 weeks of daily collagen intake.
What About The Other Benefits of Collagen?
Collagen’s benefits extend beyond the skin. Studies also support its role in joint health and pain reduction, particularly in individuals with osteoarthritis or athletes, where supplementation may improve comfort and mobility.
Current research suggests that oral collagen supplementation may improve skin hydration and elasticity, especially when taken consistently over time. While it’s not a replacement for a balanced diet, proper sleep, sun protection, or targeted topical treatments, it may be worth considering if you’re seeking additional tools to support your skin from the inside out.
As always, talk to your healthcare provider before starting any new supplement, especially if you have dietary restrictions, allergies, or other health concerns.
*NOTE: the studies cited were funded by the makers of the product.
References
Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. In: StatPearls [Internet]. StatPearls Publishing; 2023.
Pu SY, Huang YL, Pu CM, et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023;15(9).
Reilly DM, Kynaston L, Naseem S, Proudman E, Laceby D. A Clinical Trial Shows Improvement in Skin Collagen, Hydration, Elasticity, Wrinkles, Scalp, and Hair Condition following 12-Week Oral Intake of a Supplement Containing Hydrolysed Collagen. Dermatology research and practice. 2024;2024.
Seong SH, Lee YI, Lee J, et al. Low-molecular-weight collagen peptides supplement promotes a healthy skin: A randomized, double-blinded, placebo-controlled study. J Cosmet Dermatol. 2024;23(2):554-562.
Vleminckx S, Virgilio N, Asserin J, Prawitt J, Silva CIF. Influence of collagen peptide supplementation on visible signs of skin and nail health and -aging in an East Asian population: A double blind, randomized, placebo-controlled trial. Journal of Cosmetic Dermatology. 2024;23(11):3645-3653.
Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015;14(4):291-301.
Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin pharmacology and physiology. 2014;27(3).
Carrillo-Norte JA, García-Mir B, Quintana L, Buracchio B, Guerrero-Bonmatty R. Anti-aging effects of low-molecular-weight collagen peptide supplementation on facial wrinkles and skin hydration: Outcomes from a six-week randomized, double-blind, placebo-controlled trial. Cosmetics. 2024;11(4):137.
Zague V, Pinheiro ALT, Pinto JR, Facchini G, Eberlin S. Oral Collagen Oligopeptides as a Modulator of Skin Health: A Comprehensive Evaluation of Clinical and Molecular Effects. Journal of Medicinal Food. Published online August 26, 2025.
Alcock RD, Shaw GC, Burke LM. Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research. International journal of sport nutrition and exercise metabolism. 2019;29(3).
Rahman A, Rehmani R, Pirvu DG, Huang SM, Puri S, Arcos M. Unlocking the Therapeutic Potential of Marine Collagen: A Scientific Exploration for Delaying Skin Aging. Marine Drugs. 2024;22(4):159.
Xerfan EMS, Souza MR, Facina AS, Tufik S, Andersen ML. Can good sleep quality enhance the benefits of oral collagen supplementation in the prevention of skin aging? A brief report. Archives of Dermatological Research. 2025;317(1):1-3.
