Do collagen supplements really improve skin?Major review reveals the truth

A large U.K.review found that collagen supplements may improve skin elasticity and hydration over time.(iStock)

The researchers, however, did not find meaningful improvements inpost-exercise muscle recovery, soreness or tendon mechanical properties (strength, springiness and stretch resistance).

“Collagen is not a cure-all, but it does have credible benefits when used consistently over time, particularly for skin and osteoarthritis,” co-author Lee Smith, professor of public health at Anglia Ruskin University, said in a statement.

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“Our findings show clear benefits in key areas of healthy aging, while also dispelling some of the myths surrounding its use,” Smith added.

Collagen, the most abundant protein in the body, supports skin, bones, tendons, cartilage and connective tissue, according to experts.Naturalcollagen productionbegins to drop in early adulthood and declines more sharply with age.

The study found that collagen supplements may help reduce joint pain and stiffness in people with osteoarthritis.(iStock)

The review found that long-term collagen supplementation was linked to improved skin firmness and hydration, but did not help skin roughness — a proxy for visible wrinkles. 

Benefits appear to accumulate gradually, suggesting that collagen should not be viewed as an “anti-wrinkle ‘quick fix,’ but as a foundational dermal support for individuals seeking holistic skin maintenance,” the researchers said.

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Smith told the BBC.“For example, an improvement in skin tone and moisture is associated with a more youthful-looking appearance.”

Collagen supplementation was linked to reduced pain and stiffness in people with osteoarthritis, with stronger benefits seen over longer periods of use, and showed modest improvements in muscle mass and tendon structure that may supporthealthy aging. 

Collagen did not significantly improve skin roughness, a marker of visible wrinkles.(iStock)

However, it did not show meaningful results when used as a fast-acting sports performance supplement, and evidence for benefits related to cholesterol, blood sugar,blood pressureand oral health was mixed or inconclusive.

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Dr.Daniel Ghiyam, a California-based physician and longevity specialist, said the findings align with what he sees in clinical practice.

Experts say collagen supplements may offer modest benefits for skin hydration and joint comfort, but they are not a cure-all.(iStock)

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The team called for more high-quality clinical trials examining long-term outcomes, optimal dosages and differences between collagen sources, such as marine, bovine and plant-based alternatives. 

Among its limitations, the review could not determine whether certain forms of collagen work better than others or what the optimal regimen should be. 

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While the review included randomized controlled trials, the quality of the studies varied, with newer research generally showing stronger results.

Experts saymore data and studiesare needed to build on the findings.They also noted that diet plays a crucial role in skin health.

Collagen supplements, often sold as powders or pills, may improve skin elasticity and ease joint pain, experts say.(iStock)

Dr.Erum Ilyas, a Pennsylvania-based dermatologist and chair of dermatology at Drexel University College of Medicine, noted that the review analyzed previously published meta-analyses rather than generating new primary data.

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“At this time, I have not seen sufficiently strong independent evidence to routinely recommend collagen supplements to my patients,�

“Although some studies show modest improvements in markers such ashydration and elasticity, there remains limited independent, biopsy-confirmed evidence demonstrating sustained increases in dermal collagen content,” she added.

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