Do Collagen Supplements Really Improve Your Skin?
Collagen has become one of the most popular supplements in the beauty and wellness space — often promoted for its ability to support youthful skin, reduce wrinkles, and improve hydration. But does it actually work?
A systematic review published in Nutrients (2023) and meta-analysis analyzed 26 randomized controlled trials (RCTs) involving 1,721 participants, looking specifically at the effects of oral hydrolyzed collagen (HC) on skin hydration and elasticity — two major markers of skin aging. The findings were clear: collagen supplementation had a significant positive impact on both hydration and elasticity compared to placebo.
When Do You See Results of Collagen?
Most of the studies included in the review reported noticeable benefits after 8 to 12 weeks of consistent collagen use. The typical daily dose ranged between 3 to 5 grams, taken orally. Participants showed measurable improvements in skin texture, moisture levels, and firmness, especially when the supplementation was continued for several months.
The Science Behind Hydration
One of the key molecules responsible for keeping skin moisturized is hyaluronic acid. As we age, our skin naturally loses this compound, leading to dryness and reduced elasticity. Interestingly, collagen peptides — particularly those rich in proline-hydroxyproline — can stimulate hyaluronic acid production in dermal fibroblast cells, which helps the skin retain more moisture.
Several studies found that participants who took oral collagen had significantly higher skin hydration levels than those in control groups. In particular, collagen sourced from fish (marine collagen) showed the most consistent improvements in hydration. Marine collagen is known for its high bioavailability and potent amino acid profile, making it especially effective for skin health.
Improvements in Skin Elasticity
Elasticity is another major concern when it comes to aging skin. It depends on the skin’s internal network of collagen fibers and elastin — proteins that give skin its bounce and firmness. Supplementing with collagen has been shown to stimulate the production of new type I collagen, which is the most abundant form in human skin.
Studies included in the meta-analysis demonstrated that collagen intake improves the skin’s mechanical properties, particularly in areas like the forehead and around the eyes. Some participants experienced measurable increases in skin elasticity after 90 days of supplementation, while others noted visible improvements in firmness and texture.
What Happens Inside the Body?
After ingestion, collagen peptides are absorbed in the digestive tract and enter the bloodstream, where they are transported to various tissues — including the skin. Research shows that peptides like Gly-Pro-Hyp accumulate in the skin and trigger regeneration by stimulating fibroblast activity and collagen synthesis.
DR HUNT’s opinion
While there are still some limitations in the available studies — such as small sample sizes and differences in formulation — the current evidence supports the idea that oral collagen supplements can meaningfully improve skin hydration and elasticity, especially when taken consistently over time.
If you’re taking collagen or thinking about starting, the key is patience and consistency. As with many things in health and skincare, real results take time.
– Dr Hunt, Warsaw