Collagen has made its way into everything from powders to drinks—but are its beauty benefits as impressive as they sound?

Collagen supplements and drinks are surrounded by tremendous buzz, with celebrities and influencers touting miraculous benefits for skin, hair, and nails. Since collagen in our bodies provides crucial support for these tissues, it seems plausible that consuming it might lead to lush locks and a youthful glow, but what does the science actually say? Let’s dive into a comprehensive review of the research, safety, and practical considerations.

What Are Collagen Supplements?

Collagen is a major structural protein found in our skin, hair, nails, tendons, cartilage, and bones. It works with other substances like hyaluronic acid and elastin to maintain skin elasticity, volume, and moisture. Our bodies naturally produce collagen using amino acids from protein-rich or collagen-rich foods like bone broth, meat, and fish. However, aging, sun damage, smoking, and alcohol consumption all decrease collagen production.

Collagen drinks and supplements typically contain collagen peptides, which are short chains of amino acids that help make up essential proteins in the body, including collagen itself and keratin. These products often derive collagen from various sources such as fish, cattle, pigs, or chicken.

What Does the Research Say About Collagen Supplements?

With so many marketing claims, it’s critical to separate hype from evidence-based findings. Understanding the current research helps you make informed decisions about whether these products are a worthwhile investment for your health and beauty goals.

1. Collagen Supplements for Skin: What Does the Research Say?

A review and analysis[1] of 19 studies, published in the International Journal of Dermatology and involving 1,125 total participants, found that those who used collagen supplements saw improvements in skin firmness, suppleness, and moisture content, with wrinkles appearing less noticeable. While promising, it’s unclear if these improvements were solely due to collagen, as most trials used commercially available supplements containing additional ingredients like vitamins, minerals, antioxidants, coenzyme Q10, hyaluronic acid, and chondroitin sulfate.

A few randomized, controlled trials[2] show that drinking collagen supplements with high amounts of the specific peptides prolylhydroxyproline and hydroxyprolylglycine can improve skin moisture, elasticity, wrinkles, and roughness. However, large, high-quality studies are needed to confirm whether commercially available products are helpful and safe for long-term use.

2. Collagen Supplements for Hair: Is There Any Evidence?

Currently, there haven’t been any studies in humans examining the benefits of collagen supplementation for hair. No medical evidence supports marketing claims that collagen supplements or drinks can improve hair growth, shine, volume, or thickness.

3. Collagen for Nails: Can It Improve Strength and Growth?

One small 2017 study[3] of 25 people with brittle nails found that taking 2.5 grams of collagen daily for 24 weeks improved brittleness and nail growth. However, this study had no control group taking a placebo for comparison, limiting the strength of its conclusions.

4. How Does Oral Collagen Work in the Body?

Our bodies cannot absorb collagen in its whole form. To enter the bloodstream, it must be broken down into peptides so it can be absorbed through the gut. These peptides may be broken down further into the building blocks that make proteins like keratin that help form skin, hair, and nails. Or, the peptides may form collagen that gets deposited in other parts of the body, such as cartilage, bone, muscles, or tendons. Thus far, no human studies have clearly proven that collagen you take orally will end up specifically in your skin, hair, or nails.

5. What Works Better for Skin Health?

If your primary goal is to improve skin texture and elasticity and minimize wrinkles, extensive research supports focusing on sun protection and using topical retinoids, which have been demonstrated as effective measures.

Are Collagen Supplements Safe? Side Effects and Risks

It is crucial to consult your doctor before starting any new supplements. People who are prone to gout or have other medical conditions that require them to limit protein should not use collagen supplements or drinks. While generally considered safe for most, the long-term safety profile of these products requires more high-quality research.

How to Choose a Collagen Supplement

If you choose to try collagen supplements or drinks, consider the following practical notes derived from the research:

Review Ingredients: Avoid supplements with too many additives or fillers. Review the full list of ingredients and the protein profile.
Look for Specific Peptides: Products containing high quantities of the peptides prolylhydroxyproline and hydroxyprolylglycine are better at reducing wrinkles and improving skin moisture based on available trials.
Consider the Studied Dose: For nail health, one small study used a dose of 2.5 grams of collagen daily for 24 weeks.
Understand the Form: Supplements and drinks contain hydrolyzed collagen peptides, which are necessary for absorption.
Check the Source: Collagen can come from fish, cattle, pigs, or chicken; choose based on dietary preferences or allergies.
Be Aware of Additives: Many commercial products include additional ingredients like vitamins and hyaluronic acid, which may contribute to observed effects.
Consult a Professional: Always speak with a healthcare provider to determine if a supplement is appropriate for your individual health profile.

The Bottom Line

Large-scale trials evaluating the benefits of oral collagen supplements for skin and hair health are not yet available. The evidence for skin shows some promise but is mixed due to additional ingredients in supplements. Evidence for hair is absent, and evidence for nails is from a single, small study. If you’re concerned about thinning hair, brittle nails, or maintaining healthy skin, talk to your doctor or a dermatologist for advice on the full range of proven options.

Frequently Asked Questions

Does drinking collagen help your body make more collagen?

Collagen peptides provide amino acids and small peptides that the body can use in protein metabolism. However, taking collagen does not mean that the body simply converts it directly into new skin collagen. How these nutrients are ultimately used depends on the body’s normal protein and tissue-building processes.

Does vitamin C make collagen supplements more effective?

Vitamin C is essential for normal collagen production in the body. However, this does not necessarily mean that taking extra vitamin C alongside a collagen supplement will produce greater visible results. If you already get enough vitamin C from your diet, additional supplementation may not provide an added benefit.

Can you get enough collagen from your diet without supplements?

Your body makes collagen from amino acids obtained through your diet. Foods such as meat and fish provide protein and nutrients involved in collagen production. A varied, protein-rich diet can therefore support normal collagen synthesis without necessarily requiring a collagen supplement.

Is marine collagen better than bovine collagen?

There is no clear evidence that one collagen source is universally superior. Marine collagen is typically derived from fish, while bovine collagen comes from cattle. The choice may depend more on the product’s formulation, peptide composition, dietary preferences, and allergies.

Does collagen help reverse skin aging?

Collagen supplements should not be viewed as a way to reverse aging. Some studies have reported improvements in measures such as skin hydration and elasticity, but these findings do not mean that collagen can undo established signs of skin aging.

Collagen Supplements for Skin: Do They Actually Work?

What Are Collagen Supplements?