Experts in dermatology warn that oral collagen supplements do not deliver the skin benefits promised in advertisements. While some studies suggest minor improvements, higher-quality research finds no significant effects. Instead, proven lifestyle habits offer better support for natural collagen production.
Collagen, a key protein found in skin, muscles, bones, and connective tissues, naturally declines with age, contributing to wrinkles, sagging skin, and joint issues. Many turn to supplements hoping to counteract this, but Farah Moustafa, MD, an assistant professor at Tufts University School of Medicine and dermatologist at Tufts Medical Center, cautions against relying on them.
"Oral collagen supplements are not currently recommended to treat skin aging, although they can be considered along with other more effective and well-studied interventions," Moustafa states. Research yields mixed outcomes: certain trials indicate that hydrolyzed collagen might enhance skin hydration and elasticity, yet others show no such gains. A meta-analysis reviewing 23 randomized controlled trials highlights a pattern—studies showing benefits tend to be of lower quality and often funded by pharmaceutical companies, while independent, high-quality research detects no advantages.
The body's absorption process undermines the supplements' appeal. Collagen must break down during digestion, so it fails to deliver intact protein to targeted areas like the skin. Safety issues further complicate matters. Supplements from marine sources risk contamination with methylmercury, and unlike medications, they face no pre-market checks for efficacy or safety. The American Academy of Dermatology notes that most products lack third-party verification and transparent ingredient lists.
Moustafa advocates for natural strategies to bolster collagen. A balanced diet rich in protein and vitamin C—from sources like strawberries, kiwis, red bell peppers, and citrus fruits—provides essential building blocks. Protective habits are equally vital: daily sunscreen application guards against UV damage, topical retinoids promote collagen preservation, and avoiding smoking prevents its degradation. These evidence-based approaches outperform unproven pills in maintaining skin health.
