In the ever-evolving world of skincare and wellness, collagen supplements have taken center stage. Marketed as the secret to youthful skin, stronger hair, and better joints, these powdered or pill-based products are everywhere—from Instagram to your dermatologist’s clinic. But the real question is: Do collagen supplements actually work?
Let’s dive deep into the science and separate fact from hype.
What is Collagen and Why Does It Matter for Skin?
Collagen is the most abundant protein in the human body and a key component of your skin, hair, nails, joints, and connective tissues. As we age, especially after our mid-20s, the body’s natural collagen production declines, leading to wrinkles, sagging skin, joint stiffness, and brittle hair.
There are over 28 types of collagen, but the main ones that impact skin and hair health include:
- Type I: The most abundant, responsible for skin strength and structure.
- Type III: Found alongside Type I, important for skin elasticity.
- Type II: Primarily found in cartilage (important for joints).
Types of Collagen Supplements Available
Collagen supplements usually come in hydrolyzed form, also known as collagen peptides, which are easier for the body to absorb. The most common types include:
- Bovine Collagen (Type I & III): Derived from cowhide; supports skin, hair, nails.
- Marine Collagen (Type I): Extracted from fish skin and scales; believed to be more bioavailable.
- Chicken Collagen (Type II): Typically used for joint health.
Marine Collagen vs. Plant Collagen – Which is Better?
- Marine collagen is considered superior for skin health because it has a smaller particle size, making it more easily absorbed and utilized by the body. It’s also rich in Type I collagen, the type most abundant in our skin.
- Plant-based collagen doesn’t actually contain collagen. Instead, it provides collagen-boosting nutrients like vitamin C, silica, and amino acids to help your body produce more collagen naturally.
Scientific insight:
A 2019 review published in Journal of Drugs in Dermatology found that oral collagen supplements improved skin elasticity, hydration, and dermal collagen density after 8 to 12 weeks of use. However, these results were mild to moderate—not miraculous.
What Can You Really Expect from Collagen Supplements?
Here’s what collagen can do for your skin and hair when taken consistently for at least 8–12 weeks:
- Slight improvement in skin hydration and elasticity
- Reduction in fine lines (minor)
- Stronger nails and hair
- Improved joint health (with Type II collagen)
However, collagen won’t dramatically tighten your skin or erase wrinkles overnight. It’s not a replacement for in-clinic anti-ageing treatments like microneedling, lasers, or injectables.
Potential Side Effects of Collagen Supplements
While collagen is generally safe, some individuals may experience side effects:
- Acne breakouts (especially with marine collagen or added biotin)
- Digestive upset (bloating or nausea)
- Allergic reactions, especially to marine collagen in people with fish allergies
- High calcium levels with certain marine collagen products (from fish bones)
Always check for added sugars, artificial flavors, or high doses of biotin, which may contribute to skin issues.
Who Should Take Collagen and Who Shouldn’t?
Collagen supplements may be beneficial for:
- Individuals in their late 20s or older noticing early signs of ageing
- People with poor diets lacking protein or essential amino acids
- Those with joint pain or osteoarthritis
- Vegans/vegetarians who may lack glycine and proline (provided it’s a plant-based booster)
Avoid collagen supplements if:
- You have seafood allergies (for marine collagen)
- You are prone to acne and your breakouts worsen after supplement use
- You’re pregnant or breastfeeding (unless your doctor gives the green light)
- You are on a strict vegan diet and don’t want to consume animal-derived ingredients
Bottom Line: Should You Invest in Collagen Supplements?
If your expectations are realistic – think supporting skin health, improving hydration, and minor elasticity benefits – collagen can be a worthwhile addition to your wellness routine. However, if you’re hoping for dramatic anti-aging results or skin tightening, you might be disappointed.
Instead, collagen supplements should be seen as part of a holistic skincare strategy – alongside sunscreen, antioxidants, a good skincare routine, and dermatologist-guided treatments.