Collagen’s kind of like the scaffolding of your skin — it keeps things firm, stretchy, and smooth. But as we get older, our bodies slowly stop making as much of it, which is why fine lines, sagging, and dryness tend to creep in.
That’s where collagen supplements come in. These powders and capsules are everywhere now, all promising younger, healthier skin from the inside out. But... do they really work? Let’s look at what the science says (and what to watch for if you’re thinking of trying them).
What Collagen Actually Does in Your Body
Collagen’s the most common protein in your body — kind of like the glue that holds your skin, joints, and tissues together. But starting around your mid-20s, your natural collagen production starts to dip — about 1% every year (Shuster et al., 1975). That means your skin starts to lose its structure, making it thinner and more prone to lines and wrinkles.
And it’s not just aging. Sun exposure, pollution, and even smoking can break down collagen faster too (Rittié & Fisher, 2015).
How Do Collagen Supplements Work?
Most collagen supplements come in hydrolyzed peptide form — basically, they’ve already been broken down into smaller pieces (amino acids) that your body can absorb more easily. Once inside, these little guys are believed to nudge your skin cells — called fibroblasts — into making more collagen of their own (Proksch et al., 2014).
So rather than acting like a quick patch, collagen supplements work from the inside to rebuild and support your skin’s natural structure.
What the Research Shows (So Far)
One well-known study found that women who took between 2.5 and 5 grams of collagen peptides daily for 8 weeks saw improvements in skin elasticity and moisture (Proksch et al., 2014).
Another study took things further: after 12 weeks, people not only had fewer visible wrinkles, but their skin also showed increased density — meaning deeper, lasting structural changes (Zague et al., 2011).
Some newer research also suggests collagen may help with making elastin and hyaluronic acid, both of which are major players in keeping your skin bouncy and smooth (Borumand & Sibilla, 2015). Still, results can depend on things like your age, health, and how consistently you take it.
How to Choose a Good Collagen Supplement
🧬 Look for “hydrolyzed peptides” on the label. These are easier for your body to use.
🐟 Marine collagen (from fish) is a favorite because it absorbs quickly and is rich in Type I collagen — the kind your skin loves most (Danér et al., 2016).
💊 Some products also include vitamin C and vitamin E, which help your body make and protect collagen naturally.
Pro tip: Avoid cheap supplements with lots of fillers, and check for third-party testing if you want to make sure it’s clean.
What to Keep in Mind
Collagen isn’t a cure-all. If you’re skipping sunscreen, eating nothing but instant noodles, and not sleeping well — no amount of powder is gonna fix that. But when paired with smart skincare, water, movement, and good nutrition, collagen can be a very helpful addition.
Also, if you’re allergic to fish, beef, or eggs — watch out. Some supplements use those proteins, so always check the source.
Bottom Line
Collagen supplements are more than just hype — research shows they can help improve skin elasticity, hydration, and even reduce wrinkles over time. But they’re not magic. They work best when they’re part of a full routine that supports your skin inside and out.
So if you’re curious? It might be worth giving it a try. Just give it time, and don’t forget your SPF.
References
Borumand, M., & Sibilla, S. (2015). Daily consumption of the collagen supplement Pure Gold Collagen® reduces visible signs of aging. Clinical Interventions in Aging, 10, 473–481. https://doi.org/10.2147/CIA.S75838
Danér, É., Alén, M., Ronkainen, P. H., Cheng, S., & Puolakka, J. (2016). Marine collagen peptides—A critical review. Journal of Functional Biomaterials, 7(3), 30. https://doi.org/10.3390/jfb7030030
Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology, 27(3), 113–119. https://doi.org/10.1159/000355523
Rittié, L., & Fisher, G. J. (2015). UV-light-induced signal cascades and skin aging. Ageing Research Reviews, 1(4), 705-720. https://doi.org/10.1016/j.arr.2015.03.002
Shuster, S., Black, M. M., & McVitie, E. (1975). The influence of age and sex on skin thickness, skin collagen and density. British Journal of Dermatology, 93(6), 639-643. https://doi.org/10.1111/j.1365-2133.1975.tb05113.x
Zague, V., de Freitas, V. M., da Costa Rosa, M., de Castro, G. A., Jaeger, R. G., & Macedo Fábio, F. (2011). Collagen hydrolysate intake increases skin collagen expression and suppresses matrix metalloproteinase 2 activity. Journal of Medicinal Food, 14(6), 618-624. https://doi.org/10.1089/jmf.2010.0085
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