Do Collagen Supplements Actually Do Anything For Aging Skin?

What is collagen?

Collagen is the most abundant protein in the human body and helps to provide structure, strength, and elasticity, including in the skin. It’s produced by our bodies from amino acids that we get from our diet, but the level of production decreases as we age – and so, with less structure, our skin gets more wrinkly and saggy. 

Collagen is present in certain foods, such as meat that contains connective tissue. Supplements containing collagen, which is usually sourced from animals, are also touted as one way we can replenish the amount of it in our skin, supposedly returning us to a more youthful appearance. They often come in pills, powders, or liquids, which usually contain collagen that has been broken down into smaller fragments – known as collagen peptides or hydrolyzed collagen – that can be more easily digested and absorbed.

Will collagen supplements make your skin youthful again?

The jury’s still very much out as to whether oral collagen supplements actually do what they say on the tin (or attractively designed pill bottle). That’s not to say that studies thus far haven’t found anything positive to show – quite the opposite, in fact.

For example, a 2023 systematic review and meta-analysis of 26 randomized controlled trials found that hydrolyzed collagen supplements could improve both skin hydration and elasticity compared to a placebo, the effects being significant after eight weeks or more of taking them.

However, as the authors point out, there are several limitations to their findings. One was the lack of consistency in the composition of the supplements used across the 26 trials; to properly compare the results and make a reliable conclusion, you’d need all participants to have taken the same amount of collagen from the same source.

The review also made clear that many of the trials were small, which could increase the risk of bias and also means that the findings can’t reliably be applied to everyone. The authors conclude that further research involving much larger clinical trials needs to be carried out in order to form a more reliable picture of collagen supplements’ effects.

Another review also notes that there’s “no reliable evidence to suggest that orally digested collagen becomes preferentially localized to the dermis as opposed to other parts of the body.” 

Considering that’s the case, there doesn’t seem to be much point in dropping a bunch of money on fancy supplements that claim to specifically benefit your skin, seeing as their components might not even end up there anyway.

On that point, the 2023 analysis didn’t factor in lifestyle habits, which means that they couldn’t say for sure that it was the collagen supplements that made a difference to people’s skin; they might’ve just been using a really good sunscreen, for example.

There are also plenty of studies where those involved have a vested interest in the success of oral collagen. A 2024 clinical trial, for example, found that participants taking a supplement containing hydrolyzed collagen for 12 weeks showed improvements in skin hydration, wrinkles, and elasticity – but the trial was funded by the company that produces the collagen supplement in question, and the paper discloses all but one of the authors work for said company. 

Of course, there’s still a chance this may not have biased their results, but it’s worth being at least a bit skeptical. 

Is it safe to take collagen supplements?

Even if the evidence to support collagen supplements is shaky, that’s not necessarily going to stop someone from taking them. In that case, there’s value in finding out whether or not it’s at least safe to do so.

It’s worth bearing in mind that, like other supplements, ones that contain collagen or its components aren’t regulated by the Food and Drug Administration. That means that it’s not always guaranteed that a product contains what it says it does, nor does it have to be proven safe.

Before taking collagen supplements – or any kind of supplement, for that matter – it’s a good idea to speak with a healthcare professional. Some people have health conditions that have an impact on protein metabolism, which means they need to limit their protein intake, so collagen supplements could be off the table.

How to protect the collagen you already have

There are plenty of ways for someone to protect the collagen they already have in their skin without spending their paycheck on expensive supplements. For example, it’s recommended to wear sun protection, as ultraviolet light exposure can lead to degradation of collagen in the skin. Having a healthy, balanced diet, getting enough sleep, and not smoking are all thought to help too.

All “explainer” articles are confirmed by fact checkers to be correct at time of publishing. Text, images, and links may be edited, removed, or added to at a later date to keep information current.

The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.