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, collagen supplements promise smooth, hydrated, and firm skin, as well as many other supposed health benefits. So it’s no surprise 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, noninvasive 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 antiaging, beyond just topicals,” 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.
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, according to dermatologists, are proving to be the rule rather than the exception.
The strongest evidence of the 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—the list feels endless. But New York City board-certified dermatologist Hadley King, MD, says that evidence supporting these claims is limited and needs further study. 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 increased collagen production, they could provide the 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,” explains Helen He, MD, director of lasers and cosmetic surgery and dermatology assistant professor at the Icahn School of Medicine at Mount Sinai. “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 showing that collagen supplements can help support 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 conducted, experts still say you should temper your expectations; the research is simply too mixed to be 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.”
