Collagen is the most abundant protein in your body, providing structure to your skin, bones, and connective tissues. As you age, your body produces less collagen, which contributes to wrinkles, sagging skin, and that general loss of firmness we associate with aging. So the theory goes: supplement with collagen, and you’ll replenish what time is taking away.
Some studies back this up. Hydrolyzed collagen supplementation significantly improved skin hydration and elasticity compared to placebo groups. Another study found that ingestion of hydrolyzed collagen for 90 days is effective in reducing skin aging, as it reduces wrinkles and improves skin elasticity and hydration.
Sounds great, right? Hold that thought.
The Rigorous Research
In May 2025, researchers published a systematic review and meta-analysis in The American Journal of Medicine—essentially the gold standard for evaluating scientific evidence. They looked at all the available studies on collagen supplements and skin aging, separating high-quality research from lower-quality studies.
The findings were sobering. High-quality studies revealed no significant effect in all categories, while low-quality studies revealed a significant improvement in elasticity, and there is currently no clinical evidence to support the use of collagen supplements to prevent or treat skin aging.
Read that again: the better the study quality, the less likely it was to find any benefit.
Why the Massive Contradiction?
Many of the studies showing benefits from collagen supplements are either funded by companies selling collagen products or have methodological flaws that compromise their reliability. Scientific evidence is mixed, with innovations in biotech and AI promising better efficacy amid regulatory and ethical challenges, and rigorous research is needed to validate claims.
It’s not a conspiracy—it’s just how science sometimes works. Early, smaller studies often show promising results that don’t hold up when subjected to more rigorous testing. Add in industry funding, and you get a recipe for results that look better than reality.
The Biological Factor
Even setting aside study quality, there’s a fundamental biological question: why would drinking collagen rebuild your skin? When you consume collagen supplements, your digestive system breaks them down into amino acids—the same amino acids you’d get from eating chicken, fish, or beans. Your body doesn’t simply transport collagen from your stomach directly to your face.
The idea that these amino acids would preferentially rebuild collagen in your skin, rather than being used for countless other bodily functions, is optimistic at best. Your body has priorities, and making your skin look younger might not be at the top of the list.
What About All Those Glowing Testimonials?
If collagen supplements don’t work, why do so many people swear by them? A few reasons:
The placebo effect is powerful. If you spend money on something and believe it will work, you’re primed to notice improvements, even if they’re not objectively there.
Other lifestyle changes. People who start taking collagen supplements often simultaneously improve their diet, hydration, sleep, or skincare routine. They attribute the results to the supplement when other factors deserve the credit.
Natural fluctuations. Skin appearance varies with hydration, stress levels, sleep quality, and hormones. A good skin day might coincide with your collagen routine, creating a false correlation.
Marketing is incredibly effective. Before-and-after photos, influencer endorsements, and compelling narratives create powerful expectations that shape our perception of results.
What Actually Works for Skin Aging?
If you’re serious about addressing skin aging, put your money and energy toward strategies with solid evidence behind them:
Sun protection remains the single most effective anti-aging strategy. Daily broad-spectrum SPF prevents the UV damage responsible for most visible aging signs.
Retinoids (prescription or over-the-counter retinol) have decades of research supporting their ability to improve fine lines, texture, and collagen production in the skin itself.
A nutrient-rich diet provides your body with the building blocks it needs for healthy skin—including the amino acids found in collagen supplements, but from whole food sources your body knows how to process.
Hydration, sleep, and stress management all impact skin health more significantly than any supplement could.
Professional treatments like chemical peels, microneedling, or laser treatments have measurable effects on skin aging, though they come with higher costs and potential side effects.
The Bottom Line on Collagen
Based on the most rigorous current research, collagen supplements don’t appear to deliver the anti-aging benefits they’re marketed to provide. The studies showing benefits tend to be lower quality or industry-funded, while independent, well-designed research hasn’t found significant effects.
This doesn’t mean collagen supplements are harmful—they’re generally safe. But if you’re taking them specifically to reduce wrinkles or improve skin elasticity, you’re probably not getting what you’re paying for. That money might be better invested in proven strategies like quality sunscreen, a good retinoid product, or simply eating a varied diet with adequate protein.
