Collagen supplements show benefits for improving skin elasticity, boosting hydration, and reducing joint pain, according to new scientific review findings
TOI GLOBAL DESK | TOI GLOBAL | Feb 27, 2026, 22:51 IST
Understanding Skin
New research shows collagen supplements enhance skin elasticity and hydration. Experts say consistent, long term use delivers real skin benefits. They may also help reduce joint pain and stiffness. While not a wrinkle cure, collagen supports healthy aging and can improve sun damaged skin. Diet also plays a crucial role in collagen production.
A new scientific review indicates that daily collagen supplements can improve skin elasticity and hydration, but will not prevent wrinkles. Experts are confident that collagen pills or powder offer some legitimate skin benefits when taken consistently over time, though they are not a quick fix. The review also suggests potential benefits for easing joint pain and stiffness associated with wear and tear and arthritis.
Collagen is a protein naturally produced by the body, but its production declines with age. It plays a crucial role in supporting and strengthening skin, nails, bones, and connective tissues like tendons and cartilage. From early adulthood, the body produces less collagen, and existing collagen breaks down more rapidly. Factors such as smoking and sun damage exacerbate this decline.
Around the menopause, women experience a more significant loss of collagen, with researchers estimating it to be about a third. The review examined evidence from 113 trials involving nearly 8,000 people. Various types of collagen supplements are available, including marine, bovine, and vegan options. However, the review could not determine if certain types were more effective than others.
"Collagen is not a cure-all, but it does have credible benefits when used consistently over time, particularly for skin and osteoarthritis."
The researchers from Anglia Ruskin University highlighted that many studies on supplements have been funded by the supplement industry, leading to bold claims about anti-aging benefits. This particular review, however, was not funded by industry.
"This study brings together the strongest evidence to date on collagen supplementation."
One of the lead investigators, Prof Lee Smith, stated that the findings show clear benefits in key areas of healthy aging while also dispelling some myths. Collagen may be best considered for the holistic maintenance of aging and sun-damaged skin rather than as a specific anti-wrinkle treatment.
"If we define anti-ageing as a product or technique designed to prevent the appearance of getting older, then I believe our findings do support this claim for some parameters."
Smith further explained that improvements in skin tone and moisture are associated with a more youthful appearance, which aligns with some definitions of anti-aging.
Beyond supplements, diet also plays a significant role in skin health. Nutrition scientist Bridget Benelam from the British Nutrition Foundation emphasized the importance of Vitamin C for collagen formation. Foods rich in Vitamin C include citrus fruits, berries, green vegetables, peppers, and tomatoes.
Zinc is another nutrient that aids the body in producing collagen. It can be found in meat, poultry, cheese, some shellfish, nuts, seeds, and wholegrains.
Dietary sources of collagen and many collagen supplements are derived from animal products, making them unsuitable for vegan diets. However, the body can produce its own collagen from the amino acids present in dietary protein. Therefore, protein from sources like beans and lentils can provide the necessary amino acids for collagen production. Vegan collagen supplements are also available.
Dr Tamara Griffiths, president of the British Association of Dermatologists, welcomed the research but called for more studies.
"Further data with targeted, robust dermatological studies are required to build on the promise raised by this systematic review."
The review's findings suggest that while collagen supplements may not be a magic bullet for eliminating wrinkles, they can contribute to improved skin quality and potentially alleviate joint discomfort when taken consistently. The scientific community continues to explore the full scope of collagen's benefits and the most effective ways to utilize it for health and well-being.
Collagen is a protein naturally produced by the body, but its production declines with age. It plays a crucial role in supporting and strengthening skin, nails, bones, and connective tissues like tendons and cartilage. From early adulthood, the body produces less collagen, and existing collagen breaks down more rapidly. Factors such as smoking and sun damage exacerbate this decline.
Around the menopause, women experience a more significant loss of collagen, with researchers estimating it to be about a third. The review examined evidence from 113 trials involving nearly 8,000 people. Various types of collagen supplements are available, including marine, bovine, and vegan options. However, the review could not determine if certain types were more effective than others.
"Collagen is not a cure-all, but it does have credible benefits when used consistently over time, particularly for skin and osteoarthritis."
The researchers from Anglia Ruskin University highlighted that many studies on supplements have been funded by the supplement industry, leading to bold claims about anti-aging benefits. This particular review, however, was not funded by industry.
"This study brings together the strongest evidence to date on collagen supplementation."
One of the lead investigators, Prof Lee Smith, stated that the findings show clear benefits in key areas of healthy aging while also dispelling some myths. Collagen may be best considered for the holistic maintenance of aging and sun-damaged skin rather than as a specific anti-wrinkle treatment.
"If we define anti-ageing as a product or technique designed to prevent the appearance of getting older, then I believe our findings do support this claim for some parameters."
Smith further explained that improvements in skin tone and moisture are associated with a more youthful appearance, which aligns with some definitions of anti-aging.
Beyond supplements, diet also plays a significant role in skin health. Nutrition scientist Bridget Benelam from the British Nutrition Foundation emphasized the importance of Vitamin C for collagen formation. Foods rich in Vitamin C include citrus fruits, berries, green vegetables, peppers, and tomatoes.
Zinc is another nutrient that aids the body in producing collagen. It can be found in meat, poultry, cheese, some shellfish, nuts, seeds, and wholegrains.
Dietary sources of collagen and many collagen supplements are derived from animal products, making them unsuitable for vegan diets. However, the body can produce its own collagen from the amino acids present in dietary protein. Therefore, protein from sources like beans and lentils can provide the necessary amino acids for collagen production. Vegan collagen supplements are also available.
Dr Tamara Griffiths, president of the British Association of Dermatologists, welcomed the research but called for more studies.
"Further data with targeted, robust dermatological studies are required to build on the promise raised by this systematic review."
The review's findings suggest that while collagen supplements may not be a magic bullet for eliminating wrinkles, they can contribute to improved skin quality and potentially alleviate joint discomfort when taken consistently. The scientific community continues to explore the full scope of collagen's benefits and the most effective ways to utilize it for health and well-being.