You’ve probably heard of collagen and how important it is for your skin. But does eating more of it really translate to more collagen in your skin? Let’s have a look at the evidence.

First, let’s look at the word collagen, a buzzword that’s been creeping into our beauty products, supplements, and social media ads. Collagen is an incredibly important protein that keeps your tissues and bones together. Specifically for your skin, it helps with structure and elasticity, or that famous “bounce.”

So, in theory, boosting your skin’s collagen levels — or preventing its loss — would help you look younger. But will drinking or eating it do anything?

Amino acids are essential for skin health and maintaining that youthful glow. Collagen is primarily composed of three amino acids: glycine, proline, and hydroxyproline.

In an older 2010 study, Prolyl-hydroxyproline, a collagen fragment that consists of two amino acids, was found to trigger skin cells in vitro (in cells) to produce more hyaluronic acid, a component that’s important for boosting the skin’s water content, which can contribute to a more youthful appearance.

However, when you eat or drink a protein like collagen, enzymes in your stomach and small intestine break it down into small fragments consisting of two or three amino acids each. The body can use these amino acids to produce collagen or for other purposes.

In other words, collagen supplements provide your body with the building blocks to make collagen, but that doesn’t necessarily mean your body will produce more collagen.

While there have been studies in which collagen supplements have improved skin, many of them are smaller or in lab settings. What works in the lab doesn’t always work for our skin.

Another problem with these studies is that they often use a combination of ingredients. This means you can’t say for sure that it’s the collagen having an effect. It’s even trickier since there are actually 28 different types of collagen, and not all of them help your skin!

Collagen proteins are made up of thousands of amino acids. Most supplements use collagen that’s been hydrolyzed (broken up), but you can break it up in many different ways. It’s possible the body doesn’t treat them all the same.

So, a study showing a benefit with one form of collagen doesn’t tell you anything about the other forms of collagen, or even other collagen supplements.

Bring on the research

While collagen supplements seem promising and could potentially work, we look forward to what future high quality studies will reveal.

It’s also important to note that many clinical studies on collagen are performed by people selling collagen supplements, so there can be a bias.

In a small 2021 clinical trial, which was randomized, placebo-controlled, and double-blind, women ages 35 to 50 either took 1 to 5 grams of collagen peptides for 12 weeks. The water content in their skin increased, but skin elasticity and thickness were unchanged.

A 4-week 2020 randomized controlled trial and a 12-week 2024 clinical trial with supplements containing hydrolysed collagen resulted in improved skin elasticity, hydration, and reduced appearance of wrinkles. But these studies are small, and more research is needed.

In an older placebo-controlled trial run by the manufacturer found that 10 grams of a daily collagen peptide supplement improved skin hydration after 8 weeks, increased density, and decreased fragmentation of collagen in the skin after 4 weeks.

A 2023 systematic review and meta-analysis found that oral collagen has positive effects on skin hydration and elasticity, but notes that most of the reviews were small and did not take lifestyle habits into consideration.

While it looks like collagen supplements are promising and could potentially work, we need more evidence.

Look for topical products like creams containing vitamin A with ingredients like retinol and tretinoin. These have been heavily studied and proven to boost collagen levels in the skin. Keep in mind that tretinoin is the most effective retinoid, but it’s only available with a prescription.

Vitamin C serums are also fantastic for increasing collagen.

Skin dehydration is also a common cause of tired-looking skin, and an easy fix with serums and moisturizers. Look for humectant ingredients, which promote moisture retention — like glycerin and hyaluronic acid — to plump up skin and diminish wrinkles.

Most importantly, sunscreen with high UVA protection helps prevent free radicals from breaking down collagen.

Collagen is important for healthy skin, but the science is not yet super clear on whether eating or drinking collagen is the answer. So far, studies suggest collagen may improve skin hydration and elasticity, but more research is needed.

Some known ways to keep your skin looking healthy and youthful are wearing sunscreen, staying hydrated, and using collagen-boosting topical products containing vitamin C or retinoids like tretinoin.