Collagen supplements have surged in popularity within the wellness arena, claiming benefits ranging from enhanced skin texture to improved joint health. However, do they truly deliver on these promises?
A comprehensive review consolidating data from 113 clinical trials indicates that, for certain health benefits, the answer leans toward yes.
However, as is often the case with nutrition science, the matter is more nuanced.
Collagen is a naturally occurring protein in the body that provides structure and elasticity to the skin, supports bones and muscles, aids in wound healing, and helps protect organs. Unfortunately, collagen production decreases with age, prompting many individuals to opt for supplements to replenish their supply.
It’s essential to note that not all collagen is created equal. The collagen found in natural food sources may be less effectively absorbed than the smaller-form versions commonly found in supplements.
The hydrolyzed forms of collagen—which consist of shorter chains known as peptides—are believed to be absorbed more easily into the bloodstream, allowing the body to distribute these fragments to tissues where they can exert biological benefits, potentially enhancing skin, joint, and muscle health.
The recent review analyzed research published up to March 2025, referencing 16 systematic reviews with a collective participant pool of nearly 8,000 individuals. The findings painted a cautiously optimistic picture.
Collagen supplementation was associated with moderate improvements in muscle health and a reduction in pain for individuals with osteoarthritis.
It also showed enhancements in skin elasticity and hydration; however, these benefits appeared to accumulate over time, highlighting the importance of consistent, long-term use rather than short bursts of supplementation.
Some findings were less straightforward. The results regarding skin elasticity and hydration varied depending on the timing of the studies, with newer research revealing less improvement in elasticity but greater gains in hydration.
This inconsistency suggests that the science is still evolving.
Moreover, it’s crucial to examine the quality of the research. The studies employed varied methodologies, dosages, and measurement techniques for outcomes, making direct comparisons challenging.
Fifteen out of the 16 reviews assessed were rated as low or critically low quality—not necessarily indicating that the supplements are ineffective, but rather highlighting methodological issues such as unregistered studies and inadequate reporting of possible biases.
Additionally, many trials were short in duration and involved a limited number of participants, restricting our ability to draw reliable conclusions about long-term effects.
Not All Collagen is Equal
Another challenge is the significant variation among collagen supplements. Some are sourced from animals, such as cows, pigs, and chickens, while others originate from marine environments, including fish and shellfish.
Additionally, there are “vegan” collagen alternatives. Some studies evaluated oral supplements, while others focused on topical collagen dressings.
The processing of collagen also influences the size and composition of the resulting peptides, impacting how they function and are absorbed in the body. Combining these diverse products into a single analysis may obscure as much as it reveals.
Individual factors also play a crucial role. Elements such as sun exposure, smoking, sleep quality, environmental influences, and hormone levels all contribute to how skin ages and could affect the response to supplementation.
If studies do not consider these variables, it becomes extremely challenging to discern whether any changes noted are genuinely due to collagen or simply a reflection of participants’ varying lifestyles.
Related: Chlorophyll & Collagen: Does Science Back TikTok’s Favorite Supplements?
Overall, this review contributes to a growing understanding that collagen supplements may not merely be expensive placebos. There appear to be tangible, albeit modest, benefits—particularly in terms of skin hydration, joint discomfort, and muscle health.
Nonetheless, significant gaps remain in the research foundation. Without more standardized and rigorous studies, it is difficult to ascertain the specific factors driving these benefits or identify who may benefit most from supplementation.
Future research should clearly define the type of collagen utilized, dosage, delivery method, and participant characteristics in order to enhance the reliability of findings.
Heba Ghazal, Senior Lecturer, Pharmacy, Kingston University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
