What Happens to Your Skin When You Take Collagen

You scroll through social media and see glowing testimonials from influencers who swear by the skin-boosting benefits of collagen supplements. Their skin looks radiant, smooth and youthful. You might wonder, is this just another beauty trend, or can collagen really transform your skin? While the supplement industry is filled with bold promises, is there actually any science behind collagen’s supposed skin-supporting benefits?

To find out, we dove into the research and asked the experts. Read on to learn what really happens to your skin when you use collagen supplements and whether they’re worth adding to your routine.

What Is Collagen?

Collagen is your body’s most abundant protein, making up about 30% of the body’s total protein content. “Collagen itself is made up of amino acids, which your body uses to build tissues,” says Viktoryia Kazlouskaya, MD, Ph.d. Its unique amino acid profile helps support healthy skin, hair and nails. Think of it as the scaffolding that holds your skin together, providing structure, strength and elasticity to your skin.

Your body naturally produces its own collagen supply. But this production starts declining as we age, eventually dropping by about 1% each year. This may be one reason why fine lines appear and skin starts losing its bounce.

The collagen supplement craze stems from the idea that you can replenish what your body loses by taking it orally. However, the science behind this approach continues to evolve. Collagen supplements, commonly available as powders, capsules or drinks, contain collagen peptides (also known as hydrolyzed collagen), which is collagen that has been broken down into smaller pieces for easier absorption. When you consume collagen peptides, your digestive system breaks them down into amino acids. These amino acids are then absorbed into your bloodstream and rearranged to produce new collagen.

3 Ways Collagen Can Impact Your Skin

1. May Improve Skin Hydration and Moisture Retention

“Collagen peptides help stimulate the body’s natural collagen-building pathways, which reinforces the skin barrier and improves water retention,” says Hannah Kopelman, D.O. “In my patients, one of the first changes they often describe is that their skin feels noticeably more hydrated, plump and smooth.”

One study found that adults between the ages of 40 and 60 who took a daily supplement containing a combination of hydrolyzed collagen and vitamin C experienced a 14% improvement in skin hydration, compared to a placebo, as well as better skin elasticity, smoother texture and visible improvements in overall skin health. However, since this study combined vitamin C and collagen, it’s difficult to tease out whether the benefits were from the collagen, the vitamin C or a synergy that results when the two are taken together.

2. Might Reduce Wrinkles and Improve Elasticity

The appearance of fine lines and wrinkles and loss of skin elasticity are among the most frustrating aspects of aging. Your skin may start to sag, lose its ability to bounce back when pinched, and develop that loose, tired appearance. “Supplementing can support fibroblast activity—the cells that create collagen—leading to a visible softening of fine lines and sagging over time,” says Kopelman.

However, research on these benefits is mixed. Results from one systematic review and meta-analysis of 19 studies found that taking hydrolyzed collagen supplements for 90 days reduced wrinkles and improved skin hydration and elasticity. Yet, a more recent systematic review and meta-analysis of 23 trials that examined collagen supplements’ impact on skin wrinkling, elasticity and hydration saw things differently. It found that studies funded by pharmaceutical companies reported significant improvements in wrinkles, hydration or elasticity. However, when the results of the industry-funded studies were removed from the analysis, there were no significant benefits regarding collagen’s ability to improve any of these measures.

If that weren’t enough to muddy the waters, consider the results of a third systematic review and meta-analysis. After analyzing the results of 26 trials, the study authors concluded that collagen supplements may indeed enhance skin hydration and elasticity. However, they also reported many biases among studies. Their take-home message: while the results are encouraging, more study is needed.

3. Supports Wound Healing

One thing we do know for certain is that collagen plays a crucial role in wound healing and tissue repair. When you cut, scrape or burn your skin, your body relies on collagen to build new tissue to form new, healthy tissue.

If you follow a balanced eating pattern, you probably don’t need a collagen supplement to help mend the occasional cut or scrape. However, research has shown that collagen supplements significantly improved wound healing in hospitalized burn patients. So, in the case of severe burns, collagen may be effective. But if that’s the case, don’t go it alone, as burns can be dangerous business. Instead, speak to your health care provider, who can help you sort out if a collagen supplement is right for you (and if so, how much you’ll need).

Collagen’s skin-healing benefits extend beyond healing cuts and scrapes. Your skin faces constant microscopic damage from sun exposure, pollution and normal wear and tear. Adequate collagen levels help your skin repair this damage more efficiently, leading to healthier-looking skin overall., Whether a supplement can help is unclear at this point.

Should You Try a Collagen Supplement?

Collagen supplements appear to be safe for most people, with minimal side effects reported in clinical studies. However, the quality and effectiveness of supplements can vary significantly between brands. Look for hydrolyzed collagen (aka collagen peptides), which is more easily absorbed by your body.

The typical effective dose ranges from 2.5 to 10 grams daily, although some studies have used higher amounts. You’ll likely see the best results by taking your supplement consistently for at least 8 to 12 weeks, as collagen benefits build up over time rather than providing immediate effects.

Keep in mind that collagen supplements aren’t regulated the way medications are, so quality can vary. Choose reputable brands with clear ingredient lists and that provide third-party testing from organizations like NSF, USP or ConsumerLab.

If you have any health conditions, take medications or have concerns about adding supplements to your routine, speak with your health care provider before starting a collagen supplement.

Other Ways to Boost Collagen & Support Skin Health

Despite the buzz, supplements aren’t the only way to get the collagen your skin needs. Whether you decide a collagen supplement is right for you or not, these expert tips can also keep your skin its healthiest and most radiant:

• Eat collagen-rich foods: Bone broth, fish with skin, chicken and egg whites naturally contain collagen and/or the amino acids your body needs to produce it. But even if you don’t eat those foods, your body can use amino acids from other protein-rich foods to synthesize collagen.
• Get enough vitamin C: This vitamin is essential for collagen synthesis. Citrus fruits, berries, bell peppers and leafy greens are excellent sources.
• Protect your skin from sun damage: UV exposure breaks down your skin’s existing collagen. Daily sunscreen use may help preserve your skin’s collagen stores.
• Get quality sleep: Your body repairs and regenerates collagen while you sleep. Aim for seven to nine hours of quality sleep nightly to support optimal skin repair and collagen production.
• Consider a retinoid cream: These vitamin A derivatives stimulate collagen production and are backed by decades of research. Both prescription and over-the-counter creams are available, though they should be introduced gradually to avoid irritation.

Our Expert Take

Despite the hype, collagen supplements aren’t a magic bullet for healthier, younger-looking skin. Although some studies suggest they might help reduce wrinkles and make skin moister and more elastic, research is mixed. What we do know is that collagen is critical for skin health and has been shown to help the recovery process in people with severe burns.

Will taking collagen supplements translate to more youthful, radiant skin? Right now, more research is needed. But what we do know for sure is that a balanced eating pattern that’s rich in protein and vitamin C can provide the raw materials your body needs to produce its own collagen supply. This, combined with good skin-care habits, sun protection and a healthy lifestyle, will give you the best chances of maintaining healthy, younger-looking skin.