Walk into any beauty aisle or scroll through social media, and you’ll quickly find collagen powders, drinks, and capsules promising firmer, smoother, younger-looking skin. Influencers swear by their morning collagen lattes, and brands claim their formulas can “rebuild” your skin from within.
But as with most beauty trends, there’s a crucial question behind the marketing: do collagen supplements actually work or are we just drinking expensive hope?
Collagen is one of the most abundant proteins in your body and plays a vital role in maintaining skin structure and elasticity. However, as we age, collagen production declines, leading to fine lines, sagging, and dryness. It’s no surprise, then, that so many people are looking for ways to replenish it.
In this article, we’ll examine the science behind collagen supplementation, explore how it works, what types are most effective, and share insights from a dermatologist to help you decide whether collagen supplements are worth adding to your skincare routine.
What Is Collagen and Why Is It Important?
Collagen is the structural “glue” that keeps your skin firm, plump, and resilient. It makes up around 75% of your skin’s dry weight and provides the framework for elasticity and hydration.
There are over 28 types of collagen, but types I, II, and III are the most relevant for skin, hair, and nails.
- Type I: Found in skin, tendons, and bones gives firmness and strength.
- Type II: Found mainly in cartilage supports joints.
- Type III: Found in skin, muscles, and blood vessels provides elasticity and support.
After the age of 25, your collagen levels naturally decrease by about 1% per year. UV exposure, smoking, pollution, and poor diet accelerate this loss, making your skin thinner and less elastic over time.
That’s where collagen supplements claim to step in by helping you rebuild what ageing takes away.
How Collagen Supplements Are Supposed to Work
When you consume collagen through powders or capsules, your body digests it into smaller peptides and amino acids. These fragments can then be absorbed into your bloodstream and potentially signal your body to produce more collagen, elastin, and hyaluronic acid.
The key lies in hydrolysed collagen, also called collagen peptides. These are pre-broken down into smaller chains that your body can absorb more efficiently than whole collagen molecules.
In theory, these peptides act like messengers, triggering your fibroblasts (collagen-producing cells) to work harder resulting in firmer, more hydrated skin over time.
What Does the Research Actually Say?
Let’s separate fact from marketing. While the science is still developing, several peer-reviewed studies show promising though not miraculous results.
1. Improved Skin Elasticity and Hydration
A 2019 review in the Journal of Drugs in Dermatology analysed 11 studies involving over 800 participants. The researchers found that oral collagen peptides improved skin elasticity, hydration, and dermal collagen density compared to placebo groups.
2. Reduced Wrinkles
A 2014 randomised trial in Skin Pharmacology and Physiology found that women aged 35–55 who took 2.5–5g of collagen peptides daily for eight weeks had a measurable reduction in eye wrinkle volume and an increase in collagen and elastin levels.
3. Long-Term Benefits
A 2021 meta-analysis in International Journal of Dermatology concluded that consistent collagen supplementation for 8–12 weeks showed “significant improvements” in skin hydration and elasticity, with effects lasting for several months after stopping.
However, researchers also note that most studies are short-term and industry-funded, meaning more independent research is needed to confirm long-term efficacy.
The Role of Absorption Does It Really Reach Your Skin?
One of the most debated points is whether collagen taken orally can survive digestion and reach the skin in meaningful amounts.
The good news: studies using radiolabelled collagen peptides have detected small fragments circulating in the bloodstream after ingestion. These peptides can reach the skin’s dermis within hours and may stimulate fibroblasts to make new collagen.
However, it’s not a direct “you eat collagen, you grow collagen” equation. Your body breaks it down into amino acids, which it then uses where needed and that might not always be your skin.
So while oral collagen does get absorbed, its impact depends on your overall nutrition, genetics, and lifestyle.
Types of Collagen Supplements
There’s no shortage of options on the market, but not all collagen products are equal. Here’s what you need to know before choosing one.
1. Hydrolysed Collagen (Collagen Peptides)
- Most common and best-studied form.
- Easily absorbed and shown to improve skin elasticity.
- Usually derived from bovine (cow), porcine (pig), or marine (fish) sources.
2. Marine Collagen
- Made from fish skin or scales.
- Has smaller peptides that may be absorbed more efficiently.
- Often preferred for pescatarians and those seeking sustainable options.
3. Gelatin
- Partially hydrolysed collagen, less bioavailable.
- Commonly used in food products but less studied for skin benefits.
4. Vegan Collagen Boosters
- True collagen is animal-derived, but plant-based products can contain amino acids and nutrients that support collagen synthesis such as vitamin C, zinc, and copper.
When choosing a supplement, check for clinical testing, third-party certification, and clear labelling of collagen source and peptide concentration.
How Long Does It Take to See Results?
Patience is key. Collagen synthesis is a slow biological process. Most studies report visible improvement after 8–12 weeks of daily supplementation.
You may first notice subtle changes in hydration and texture, followed by a gradual reduction in fine lines and improved elasticity.
Consistent use is essential missing doses or stopping early can halt the benefits.
Are Collagen Drinks Better Than Powders or Pills?
Despite marketing claims, there’s no solid evidence that one form of collagen supplement is superior to another.
Collagen powders and drinks both deliver hydrolysed peptides that the body digests and absorbs similarly. Drinks may contain additional vitamins (like C or E), but those can also be taken separately through food or supplements.
Ultimately, the “best” form is the one you’ll take consistently and that fits your preferences and budget.
Can Collagen Supplements Replace Skincare?
No they’re a complement, not a substitute.
Topical products like retinoids, antioxidants, and sunscreen directly influence your skin’s surface and protect existing collagen. Oral collagen works from within, providing building blocks for long-term repair.
For best results, combine both internal and external approaches:
- Sunscreen to prevent further collagen breakdown.
- Vitamin C serums to boost collagen production.
- Healthy diet to support overall skin health.
Think of collagen supplements as part of a bigger skincare ecosystem not a miracle cure on their own.
Factors That Affect Collagen Levels
Your body’s collagen production depends on more than supplementation. Certain lifestyle factors can either accelerate or slow down collagen loss.
Accelerate Collagen Breakdown:
- Excessive sun exposure (UV rays).
- Smoking or vaping.
- High sugar diet (glycation).
- Stress and lack of sleep.
Support Collagen Production:
- Protein-rich foods (chicken, eggs, tofu, beans).
- Vitamin C (oranges, kiwis, peppers).
- Zinc and copper (nuts, seeds, seafood).
- Regular hydration and balanced diet.
No supplement can offset unhealthy habits collagen drinks will be less effective if you smoke or skip sunscreen.
Possible Side Effects and Safety
Collagen supplements are generally considered safe for healthy adults. Side effects are rare but can include:
- Mild bloating or digestive discomfort.
- Fishy aftertaste (with marine collagen).
- Allergic reaction (if you have a seafood or egg allergy).
If you’re pregnant, breastfeeding, or have chronic health conditions, it’s best to speak with your GP or a dermatologist before starting.
What Dermatologists Really Think
Most dermatologists agree that collagen supplements can offer modest improvements in hydration and elasticity but they’re not magic pills.
Clinical results are often subtle, and your outcomes depend heavily on product quality and consistency.
Many dermatologists recommend viewing collagen as a supportive tool, not a replacement for proven anti-ageing treatments like retinoids, laser resurfacing, or injectables.
In short, collagen can help but it works best as part of a broader, evidence-based skin strategy.
Comparing Collagen Supplements to Other Skin Treatments
When you compare collagen supplements to other skin treatments, it’s clear that each works in its own way and at a different pace. Collagen supplements stimulate your body to produce collagen internally, but they usually take around eight to twelve weeks to show visible results. Retinoids, on the other hand, work faster typically within four to six weeks by boosting both collagen production and cell turnover. Laser treatments offer some of the most dramatic improvements, as they resurface the skin and rebuild dermal collagen in just two to four sessions. Microneedling also delivers high effectiveness, stimulating new collagen through controlled micro-injuries, with results often seen after three to six sessions.
So, while collagen supplements tend to work more gradually, they can still play an important role in supporting and enhancing the results of professional treatments over time.
Do Collagen Supplements Help Other Areas Too?
Interestingly, some research suggests that collagen supplementation benefits more than just the skin. Studies indicate improvements in joint comfort, nail strength, and hair growth.
That’s because collagen is found throughout connective tissues. However, if your goal is specifically aesthetic, expect mild enhancement rather than dramatic change.
Are Expensive Brands Better?
Price doesn’t always reflect quality. Some luxury collagen powders charge a premium for flavouring and branding rather than higher efficacy.
When choosing a supplement:
- Look for “hydrolysed collagen” or “collagen peptides” on the label.
- Aim for 2.5–10g per daily serving (the range studied in clinical trials).
- Ensure it contains vitamin C essential for collagen synthesis.
- Check for third-party testing and clinical evidence, not just testimonials.
Transparency matters more than price tags.
The Limitations of Collagen Research
While existing studies are promising, there are still some limitations:
- Many trials are industry-sponsored, introducing potential bias.
- Sample sizes are often small and gender-skewed (mostly women).
- There’s limited long-term data on continuous use beyond one year.
- The biological mechanism remains partly theoretical collagen peptides may stimulate fibroblasts, but not necessarily in everyone.
More independent, long-term research is needed to confirm how much collagen supplementation truly affects visible ageing.
Natural Ways to Boost Collagen
If you prefer a food-first approach, several nutrients can naturally enhance collagen production:
- Vitamin C: Found in citrus fruits, berries, and peppers.
- Amino acids (proline, glycine): Found in eggs, dairy, and soy.
- Antioxidants: Found in green tea, spinach, and blueberries.
- Copper and zinc: Found in nuts, seeds, and shellfish.
Eating a balanced, colourful diet is still one of the most reliable ways to maintain your skin’s structure and glow.
Should You Try Collagen Supplements?
Here’s a quick decision guide:
Try it if:
- You want subtle improvements in skin hydration and elasticity.
- You’re already following a healthy lifestyle and skincare routine.
- You’re consistent and willing to wait at least 8–12 weeks for results.
Be cautious if:
- You expect instant “anti-ageing” results.
- You rely on supplements instead of SPF or skincare.
- You have allergies or dietary restrictions (always check ingredients).
Collagen isn’t a miracle but it can be a helpful addition to a well-rounded skincare regimen.
When to Consult a Dermatologist
If you’re unsure whether collagen supplements are suitable for you or want to pair them with other skin treatments it’s best to get professional advice.
A dermatologist can:
- Assess whether your skin would benefit from supplementation.
- Recommend specific formulations or dosages.
- Identify underlying issues like nutrient deficiencies or hormonal imbalances.
- Combine collagen with targeted in-clinic treatments for better outcomes.
Professional guidance ensures your approach is safe, effective, and personalised to your needs.
FAQs About Collagen Supplements:
1. How long does it take for collagen supplements to show results on your skin?
Most studies suggest that collagen supplements take around eight to twelve weeks to show visible results, although some people may notice changes sooner. Collagen synthesis is a gradual process, so you’ll usually see subtle improvements first such as better hydration and a smoother texture before any reduction in fine lines or wrinkles. Consistency is key; missing doses or stopping too early can delay progress. Think of it like fitness for your skin the longer you stick with it, the better the results become over time.
2. Can collagen supplements replace a good skincare routine?
No, collagen supplements shouldn’t replace your daily skincare routine. They work internally to support collagen production, while topical skincare products like retinoids, antioxidants, and sunscreen protect and repair your skin from the outside. You’ll get the best results when you combine both supplements for internal support and skincare for external protection. If you skip SPF or active ingredients, even the best collagen drink won’t be able to counteract sun damage or pollution.
3. Are collagen supplements safe to take every day?
For most healthy adults, collagen supplements are safe to take daily. The body naturally metabolises the peptides, and side effects are rare. Some people may experience mild bloating, digestive upset, or a fishy aftertaste with marine collagen. However, it’s important to choose products from reputable brands with transparent labelling and third-party testing. If you’re pregnant, breastfeeding, or have dietary restrictions or allergies, it’s best to speak to your GP or a dermatologist before starting.
4. Do vegan collagen supplements actually work?
True collagen only comes from animal sources such as bovine, porcine, or marine collagen, so there’s no such thing as “vegan collagen” in the literal sense. However, vegan collagen boosters can still support your skin by providing the nutrients your body needs to make its own collagen. These typically contain vitamin C, zinc, copper, and amino acids like proline and glycine. They won’t replace collagen itself, but they can help your body produce it more efficiently when combined with a healthy diet.
5. Is marine collagen better than bovine collagen?
Marine collagen is often marketed as being more effective because its peptides are smaller and may be absorbed faster. However, both marine and bovine collagen can improve skin elasticity and hydration when hydrolysed into peptides. The main difference comes down to preference, dietary choices, and sustainability. If you’re pescatarian or prefer a cleaner-tasting option, marine collagen might suit you better. But in terms of results, both types are comparable when taken consistently.
6. Can collagen supplements really reduce wrinkles?
Collagen supplements have been shown in multiple clinical studies to improve skin elasticity and reduce fine lines, particularly around the eyes and mouth. However, the effects are typically modest and gradual rather than dramatic. You won’t suddenly erase wrinkles, but you may notice smoother, plumper skin after a few months of consistent use. For deeper lines or significant sagging, in-clinic treatments such as retinoids, microneedling, or laser resurfacing will be far more effective.
7. What happens if you stop taking collagen supplements?
If you stop taking collagen supplements, your body will simply return to its natural collagen production rate, which gradually declines with age. Any improvements you’ve seen in hydration or elasticity will slowly fade over a few months. There’s no rebound effect or harm in stopping it just means your skin will continue ageing as normal. Think of collagen supplements like maintaining a workout routine; once you stop training, your results will eventually taper off.
8. Do collagen supplements help with acne or scars?
Collagen supplements don’t directly treat acne, as breakouts are caused by oil production, bacteria, and inflammation rather than a lack of collagen. However, they can help support the healing process after acne by improving skin structure and elasticity. Some people find that consistent collagen intake softens the appearance of old acne scars over time. If active breakouts are your main concern, topical treatments and dermatologist-prescribed medication are more effective options.
9. Are expensive collagen brands worth the price?
Not necessarily. Many premium collagen brands charge more for marketing, flavouring, or packaging rather than higher efficacy. What matters most is the quality and concentration of collagen peptides ideally between 2.5 and 10 grams per serving, backed by clinical testing. Always read the label carefully and look for hydrolysed collagen or collagen peptides, plus vitamin C for better absorption. A simple, well-formulated product can be just as effective as a luxury one.
10. Should you take collagen supplements with or without food?
You can take collagen supplements with or without food what matters most is consistency. Some studies suggest taking them on an empty stomach may slightly improve absorption, but the difference is minimal. If you’re using a collagen powder, mixing it into a morning smoothie or coffee is an easy way to remember your daily dose. Just avoid pairing it with foods high in sugar or processed fats, as those can accelerate collagen breakdown in your skin.
Final Thoughts: Are Collagen Supplements Worth It for Your Skin?
Collagen supplements have earned their popularity for a reason the science, while still evolving, does show that they can support skin hydration, elasticity, and overall texture when used consistently. However, they’re not miracle workers. The improvements are gradual and subtle, and the results depend greatly on lifestyle factors such as diet, sun protection, and skincare habits.
If you’re considering adding collagen to your routine, think of it as a supportive step rather than a replacement for proven treatments like sunscreen, retinoids, or professional procedures. Combining supplements with a balanced diet and a consistent skincare regimen can make a noticeable difference over time.
For tailored advice on whether collagen supplements are right for your skin type or if you’d benefit from combining them with other aesthetic treatments, you can book a consultation with one of our dermatologists by contacting us at the London Dermatology Centre.
References:
1. de Miranda, R.B., Weimer, P., Rossi, R.C. & de Souza, E.M. (2021) ‘Effects of hydrolyzed collagen supplementation on skin aging: A systematic review and meta-analysis’, International Journal of Dermatology, 60(12), pp. 1449–1461. Available at: https://pubmed.ncbi.nlm.nih.gov/33742704/
2. Choi, F.D., Sung, C.T. & Juhasz, M.L.W. (2019) ‘Oral Collagen for Skin Anti-Aging: A Systematic Review’, PMC, published 2.5 years ago. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699/
3. Lupu, M., Schirra, M. & Mihăilescu, L. (2020) ‘Collagen supplementation in skin and orthopaedic diseases’, PMC, 2020. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10102402/
4. Zague, V. et al. (2018) ‘A randomized, triple-blind, placebo-controlled, parallel study to assess fish-derived hydrolyzed collagen supplementation on skin health in an ageing population’, Journal of Cosmetic Dermatology, 2020. Available at: https://pubmed.ncbi.nlm.nih.gov/32799362/
5. León-López, A., et al. (2019) ‘Hydrolyzed collagen sources and applications’, Molecules, 24(22), 4031. Available at: https://www.mdpi.com/1420-3049/24/22/4031