Collagen supplements are a hot topic in skincare and wellness. Many clients ask me if they actually work, and honestly, I wasn’t always sure how to answer. I tried one myself back in 2019, and after four months, I noticed my nails looked healthier. If my nails improved, surely my skin and the rest of my body were benefiting too, right? But anecdotal evidence isn’t enough. So, I dug into the research to see what science says about collagen supplements.
What Does the Research Say?
When evaluating skincare or wellness products, I don’t rely on marketing claims. Instead, I turn to Google Scholar and other credible sources for peer-reviewed studies. Here’s what I found:
Hydrolyzed collagen is collagen broken down into peptides, making it easier for the body to absorb and use. This applies to both topical creams and ingestible supplements.
The three main sources of collagen in supplements are bovine (cow), porcine (pig), and marine (fish). While many brands promote grass-fed bovine collagen, marine collagen is the most bioavailable—meaning the body absorbs it more easily.
Collagen supplements support whole-body health—but once ingested, collagen peptides don’t exclusively target the skin. Your body distributes them where they’re needed most, and internal organs or joints may absorb them before your skin does.
For maximum absorption and collagen production, supplements should include Vitamin C, Vitamin E, and Zinc, which are essential for collagen synthesis and protection.
Are Collagen Supplements Regulated?
No, collagen supplements are not regulated by the FDA. This means the quality, source, and effectiveness can vary significantly between brands.
According to the Cleveland Clinic:
“There is a lack of randomized controlled trials on dietary supplements. Some studies suggest collagen peptides may improve skin hydration, elasticity, and joint function in people with knee osteoarthritis. However, ingesting collagen doesn’t guarantee direct benefits to your skin or joints. Your body will use it where it’s needed most.”
Are There Alternatives to Collagen Supplements?
Yes! If you’re unsure about collagen supplements, you can support collagen production through diet, other supplements, and skincare.
Dietary Collagen Boosters
Eating collagen-supporting nutrients can naturally enhance your body’s collagen levels. Include:
Bone broth (a natural source of collagen)
Citrus fruits (rich in Vitamin C for collagen synthesis)
Leafy greens (contain antioxidants that protect collagen)
Eggs and lean meats (provide amino acids essential for collagen production)
Nuts and seeds (offer healthy fats and minerals for skin health)
Collagen-Boosting Supplements
Instead of taking collagen directly, you can support your body’s natural production with:
Vitamin C (critical for collagen synthesis)
Zinc (a key mineral for skin and connective tissues)
MSM (Methylsulfonylmethane) (supports joint and skin health)
Grape seed extract (high in antioxidants)
Cucumis melo (a melon extract packed with collagen-boosting nutrients)
Topical Skincare for Collagen Production
Applying collagen topically doesn’t work—collagen molecules are too large to penetrate the skin. Instead, use skincare ingredients that stimulate collagen production, such as:
Peptides (signal the skin to produce more collagen)
Retinoids (Vitamin A derivatives) (increase collagen synthesis)
Vitamin C (an antioxidant that boosts collagen and protects against environmental damage)
Growth factors (promote skin regeneration and collagen production)
Hydrolyzed collagen (early research suggests this broken-down form may be more effective in skincare products)
What Causes Collagen Loss?
Collagen production naturally declines with age, but certain lifestyle factors can speed up this process:
Aging (collagen production slows around age 25)
Smoking (damages collagen and reduces skin blood flow)
Excess sun exposure (UV rays break down collagen and elastin fibers)
High sugar and refined carb intake (triggers glycation, which weakens collagen)
How Much Collagen Do You Lose Over Time?
Research suggests that after age 20, collagen production decreases by about 1% per year. By your 40s and 50s, production slows significantly, leading to wrinkles, sagging skin, and joint issues. This is why supporting collagen levels through diet, supplements, and skincare becomes more important as we age.
The Bottom Line
Collagen supplements may improve skin hydration, elasticity, and joint health, but results vary. The body absorbs and distributes collagen where it’s needed most, meaning skin benefits aren’t guaranteed. If you’re considering supplements, look for high-quality hydrolyzed marine collagen or grass-fed bovine collagen paired with Vitamin C, Zinc, and other supportive nutrients.
For the best long-term results, combine collagen supplements with a healthy diet, targeted skincare, and smart lifestyle choices to maintain your body’s natural collagen levels. You can book SkinTrust's Collagen Stimulating Facial here.