Do Collagen Supplements Actually Work?

Collagen has steadily gained recognition in the beauty and wellness world, praised for its potential to enhance skin, gut, and joint health. It’s in every vitamin aisle and even added to our smoothies. But it might only be worth taking in certain cases. Dr. Ashley Magovern, board-certified dermatologist and medical adviser for Dermstore, says that while "ingesting collagen can positively impact your skin," research is still ongoing. 

Collagen is a protein that provides structure to your skin, hair, nails, and joints. As we age, our natural collagen production decreases, leading to visible signs of aging, such as wrinkles and loss of skin elasticity. Collagen supplementation, particularly with collagen peptides or hydrolyzed collagen, could help counteract this process. "Collagen peptides, once absorbed, can stimulate the production of new collagen, elastin, and hyaluronic acid," Dr. Magovern says, which may lead to better skin hydration, improved elasticity, and reduced wrinkles. However, there is very little, if any, research to prove it can boost the health of hair or nails. 

Beyond skin benefits, collagen can play a role in gut health. "A healthy gut barrier can prevent inflammation," Dr. Magovern says, "and that often reflects in improved skin health." When the gut is functioning well, it supports overall well-being, which in turn can enhance the appearance of your skin.

For those considering collagen supplements, Dr. Magovern advises searching for high-quality supplements with hydrolyzed collagen or short-chain peptides, as these are "more easily absorbable and likely to reach the skin and gut effectively."

The TL; DR? A collagen supplement could improve your skin, but there’s no real data about how much to take or how long you have to take it to see improvement. It probably won’t hurt, though, unless you have a condition where you need to limit protein. As always, be sure to consult your doctor before starting any new supplements and see a derm for any skin, nail, or hair health concerns.