Collagen supplements seem to be everywhere these days, with beauty enthusiasts and influencers claiming they’re the secret to smooth, glowing skin. But is there real science behind these claims, or is it just another passing trend?
I know that lots of women over 50 are curious about whether collagen supplements can actually improve skin, hair, and nails. So I decided to dive into the research to find out.
What is collagen and why do we need it?
Collagen is a powerhouse protein that gives structure to our skin, hair, nails, tendons, and even bones. Think of it as the scaffolding that helps keep our skin firm, hydrated, and elastic.
But as we age, our body’s natural collagen production starts to decline. Factors like sun damage, smoking, and even alcohol consumption can speed up this loss, leaving our skin less plump and more prone to wrinkles.
While your body already creates collagen naturally from protein-rich foods like meat, fish, and bone broth, collagen supplements have gained popularity for their promise to restore what time takes away.
Do collagen supplements actually work?
The million-dollar question: can collagen supplements really reverse the visible signs of aging?
Here’s what I found from my research:
A 2018 study, that brought together the results from tests on about 2000 women, found that hydrolyzed collagen supplements significantly improved skin hydration in women. While this is a promising result, it didn’t prove that collagen is an anti-aging miracle. There was also no consistent follow-up to see how long the effects lasted.
A more recent 2024 study looked deeper. This randomized, double-blind, placebo-controlled trial evaluated a collagen supplement containing hydrolyzed collagen and vitamin C (Absolute Collagen). Over 12 weeks, participants saw clear improvements in their skin, scalp, and hair, even when taking the supplement every other day.
The bottom line? These results suggest that collagen supplements may indeed benefit your skin, but improvements could also be due to the other ingredients in the product, like vitamin C or hyaluronic acid.
It’s worth noting that you may have to continue taking collagen supplements long term.
My pick of collagen supplements – Powder, capsules, liquid shots and organic
- Vital Proteins Collagen Peptides Advanced is a premium offering, with 20g Collagen Peptides per serving plus two additional functional ingredients – 100% daily value Vitamin C and 120mg Hyaluronic Acid
- Vitamin C helps to support the body’s natural collagen production while Hyaluronic Acid helps to improve skin hydration and joint mobility.**^
- Bioavailable Collagen Peptides Advanced Powder: Sourced from grass-fed, pasture-raised bovine. Digested and absorbed by the body quickly for maximum benefits.
- Complete Collagen Supplements: Discover the ultimate collagen solution with our multi collagen complex. Packed with hydrolyzed collagen peptides from bovine, marine, chicken bone broth, & eggshell membrane sources, our pills deliver I, II, III, V, & X collagen.
- Revitalize Inside Out: Combat the effects of collagen depletion with our potent formula. Formulated with 5 types of collagen, our pills promote enhanced skin, hair, nails, bones, tendons, joints, & gut health. Experience vitality & renewed radiance.
- Youthful Renewal: Unlock the secret to ageless beauty. Collagen regeneration stimulates the body to renew tissues & maintain a radiant skin complexion. Restore your youth with easy-to-swallow Multi Collagen capsules for both men and women.
- Healthy Skin, Hair & Nails. Made Easy – BeMe Be Radiant liquid collagen drink is packed with 2,500mg of Verisol hydrolyzed marine collagen, biotin, CoQ10, astaxanthin and vitamins C + E to promote glowing skin, glossy hair, and strong, healthy nails
- Science-Backed Ingredients, Visible Results – Clinically tested liquid collagen peptides for women in a ready-to-drink sachet, designed for fast absorption and high bioavailability, delivering noticeable results that you’ll feel, and others will see
- Convenient & Tasty – Forget messy powders or hard-to-swallow pills. These delicious drinkable berry flavored collagen packets are your on-the-go beauty fix. Slip into your handbag, gym bag, or desk drawer – tear, sip, and go, wherever you are
- THE WORLD’S FIRST ORGANIC COLLAGEN PEPTIDES: For years, Collagen Peptides could not be classified as organic because of how it’s processed. But we at Sports Research have cracked the code, thanks to a new gelatin-free bio-extraction and purification process, resulting in the first ‘pure’ Organic Collagen Peptides.
- JUST ONE INGREDIENT: Only pure Collagen Peptides type 1 & 3 sourced exclusively from grass-fed Brazilian bovine and nowhere else. Each scoop provides 10 grams of low molecular weight organic collagen containing 18 amino acids – including eight (8) essential amino acids – and 9 grams of protein.
- GOOD FOR THE PLANET AND YOUR BODY: Our Organic Collagen Powder is composed of amino acids and bio-active peptides designed to stimulate collagen production in the body and made using 70% less water and 60% less energy than traditional collagen peptide extraction methods.
Does oral collagen also improve hair and nails?
Research on collagen’s effects on hair and nails is still limited. Looking online I can see lots of reviews saying that these supplements have improved the thickness and shininess of hair. But can we trust all these reviews? My research only turned up hair reviews from women under 50. So, I’d say the proof isn’t there – yet.
Are there other benefits of collagen?
Reviewers mention taking collagen supplements seems to have helped ease aches and pains. Again, I haven’t found any clinical tests proving this. Great if it’s true, but don’t rely on it!
Choosing the best collagen supplement for you
If you decide to give collagen a try, here’s what to look for:
- Check all the ingredients: Avoid products with excessive additives or fillers.
- Select collagen alone or with other ingredients usually believed to aid in skin renewal such as Vitamin C, hyaluronic acid, biotin etc.
- Prioritize hydrolyzed collagen: This form is broken down into smaller peptides, making it easier for your body to absorb.
- Look for prolyl-hydroxyproline and hydroxyprolyl-glycine: These specific amino acids have been linked to improved skin hydration and reduced wrinkles.
- Decide if you want the collagen source to be organic, grass fed (beef products), fish or bone broth (usually chicken). or if all sources are acceptable.
- If you are vegan, note that vegan ‘collagen supplements’ can only claim to use vegan sources to boost your own production of collagen as plants do not produce collagen,
- Choose between a powder to add to your preferred drink, easy-to-swallow capsules or liquid shots. Decide whether you’ll try unflavored or select from the range of fruit flavors available.
Is it worth trying collagen supplements?
If you’re looking for a simple way to support your skin, scalp, and hair as you age, collagen supplements might be worth exploring. But remember, results may vary based on the product and your body’s unique needs.
While collagen may not be the ultimate anti-aging solution, it could give your skin a boost, especially when paired with other healthy habits like wearing sunscreen, staying hydrated, and eating a balanced diet.
Please bear in mind that I am not a healthcare professional. I have sifted peer-reviewed clinical studies for this information. But it’s always wise to consult a doctor before taking any kind of supplement.
Note that if you click on a link above and purchase I usually get a small commission at no cost to you. My hope is that by doing this research into collagen supplements I will save you time scrolling.
Are you already using collagen supplements or thinking about trying them? Let me know your experiences in the comments below. I know everyone reading this would love to hear from you!
If you found this post interesting why not read one of my other beauty posts:
Hi! Writing from the US with a request for product links that are NOT Amazon, as many of us are choosing not to support the billionaire friends of the monster set on destroying our country!
As a pescatarian, I have used marine collagen for a while. My millennial daughter says its benefits have been debunked, so I plan on discussing with my dermatologist at an upcoming appointment.
Hi Julia. Vital Proteins do lots of types of collagen – go direct to their website. Here’s their marine collagen offering at $39: https://www.vitalproteins.com/products/marine-collagen-peptides. Have you noticed any changes in your skin since using marine collagen?
I have a defective collagen gene disorder called Hypermobile Ehlers-Danlos Syndrome. It affects the connective tissue throughout my body. It is something I inherited from my father and his mother. So far collagen supplements do not help me. This is still considered a rare condition but hopefully the research being done will help my grandchildren. I’m 80 years old now Joni, imagine that! My particular hEDS causes chronic pain and fatigue as well as gastrointestinal problems. My husband and I walk the dog a mile everyday except during bad snow or thunderstorms. We live in Colorado, USA. I usually comment on your blogs. I hope you regain your health soon. I’m a retired critical care nurse for reference and we have 17 grandchildren between my husband and myself. I enjoy hearing from you Joni and look forward to your blog.
Hi Sydney. Sorry to hear about your collagen disorder. Yes, I can imagine that collagen supplements are insufficient for your condition. Poor you! But wow, all those grandkids. I only have one and I’m over the moon. Huge congrats on your wonderful family!