Collagen Supplements: do they work?
Perhaps you have seen Collagen supplements in stores and thought, “What’s this all about?” Countless manufacturers of collagen supplements claim anti-aging benefits including: reducing wrinkles, joint pain relief, wound healing, and bone loss prevention. For that reason, collagen has become quite sought after in the beauty industry. Numerous bloggers, influencers, and celebrities endorse collagen as a miracle cure. But does it actually work? Or is it just the latest snake oil product? We did some digging. Here is what we found.
What is collagen?
Collagen is one of the most abundant proteins found in humans. It comprises 1/3 of our total protein and accounts for 75% of our dry-weight skin. Experts refer to it as the body’s scaffolding since it is the main structural protein that forms our connective tissue. This includes skin, bones, muscles, tendons, and ligaments. Collagen cements cells together and gives skin its structure and elasticity.
Collagen is plentiful in young skin but starts to break down as we age. In our mid-20s, collagen production declines at the rate of about 1% every year. And women lose as much as 30% during the first 5 years post-menopause. In addition to natural aging, sun exposure, cigarette smoke, and pollution accelerate collagen breakdown. Collagen loss causes dry, saggy, dull, and plump-less skin. Enter Collagen supplements to the rescue with its (quite appealing) claims that it can supplement our collagen loss.
Do collagen supplements work?
Despite its popularity, the question remains. Do collagen supplements work? A 2019 review of eight studies (totaling 805 patients) concluded that, “preliminary results are promising for the short and long-term use of oral collagen supplements for wound healing and skin aging. Collagen supplementation is generally safe with no reported adverse events.” Positive results from these eight studies include:
- increased skin elasticity
- collagen density
- hydration
- improved signs of aging
- noticeable benefits to bone density and joint pain
Professional opinions are mixed. But in general, experts agree preliminary results are promising. It has also been in use for centuries. Starting as far back as the first century BCE, Chinese people consumed collagen-rich foods for skin and joint purposes. In addition, a large body of evidence supports that collagen supplements are safe to use. As with most supplements, more study is needed for definitive efficacy.
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This article was updated on 4/9/2025.