In the vast world of supplements, nothing piques interest quite like collagen. Whether it’s liquid, pills, or powder—collagen supplements are everywhere, and they promise to do a lot. But is it legit?
Made of hydrolyzed collagen (a.k.a. collagen peptides) that has been broken down into smaller amino acids and sometimes mixed with other essential nutrients and minerals like vitamin C and biotin, we are told collagen supplements will give us smooth, hydrated, and firm skin, as well as many other supposed health benefits. With promises like those, it’s not shocking to see why everyone is currently obsessed.
“Social media, influencer culture, and increased awareness of preventing aging have all contributed to their appeal,” says Hope Mitchell, MD, board-certified dermatologist and founder of Mitchell Dermatology. “They offer a simple, non-invasive addition to daily routines, which makes them especially attractive to consumers looking for accessible wellness solutions.”
“People want to feel like they are doing something internal to help with anti-aging,” agrees Angela Lamb, MD, director of the Westside Mount Sinai Dermatology Faculty Practice and associate professor of dermatology at the Icahn School of Medicine at Mount Sinai. “Beyond just topicals.”
But the rule of thumb with anything skin and health-related is that if it sounds too good to be true, it probably is. And collagen supplements, especially as far as dermatologists are concerned, are proving to be the rule, rather than the exception.
The strongest evidence of benefits of collagen supplements
Collagen supplements are said to help with a lot of things: hair and nail growth, bone and muscle support, digestion issues, etc—the list feels endless. But New York City-based board-certified dermatologist Hadley King, MD, says that evidence amongst these claims is limited and needs to be studied more. The strongest evidence that we currently have, she says, is for skin health.
This is the case because the benefits of collagen to skin health and longevity in general are widely known. If these supplements signal for increased collagen production, they then have the potential to give us those same known skin benefits. But, medical professionals warn, there’s an important caveat: “It is important to realize that collagen supplements do not directly deposit the ingested collagen into the skin,” Helen He, MD, director of lasers and cosmetic surgery and dermatology assistant professor at the Icahn School of Medicine at Mount Sinai, explains. “Instead, these peptides and amino acids may stimulate the body’s signaling pathways to increase collagen production, ultimately leading to increased collagen in multiple tissues, including the skin.”
“The jury is still out on whether collagen will preferentially concentrate in the skin when we consume it,” adds Dr. King. “If it does, then that helps our skin by directly increasing collagen. If it doesn’t, then potentially it is helping by providing amino acid building blocks for our body to produce collagen.”
Dr. King also points to studies that show collagen supplements can help in supporting joints as we age. More research shows that taking these supplements may reduce exercise-related discomfort and may even help strengthen your joints’ connective tissue if you’re a super active person.
Collagen supplements and results
But even with the studies done, experts still say that you should temper your expectations; research is still simply too mixed for anything definitive—even with all the evidence for skin health. “Your body doesn’t know that when you consume collagen orally, you want it specifically directed to the skin,” explains board-certified dermatologist Blair Murphy-Rose, MD. “While these amino acids are some of the building blocks needed to produce collagen, they are also used throughout the body for countless other essential functions…you cannot assume that eating collagen will directly translate into new collagen formed in the skin.”
