Collagen supplements may offer real benefits, extensive review suggests

Collagen supplements have become one of the best-selling products in the wellness industry, promising everything from smoother skin to stronger joints. But do they actually work?

A major review of new evidence that brings together data from 113 clinical trials suggests that for some health outcomes, the answer is probably yes.

But as with nutritional science, the picture is more complex.

Collagen is a protein that your body naturally makes. It provides structure and elasticity to the skin, supports bones and muscles, aids in wound healing, and protects organs. The problem is that production slows down with age. That’s why many people turn to supplements to compensate.

However, not all collagen is the same. Collagen naturally found in foods can be less absorbed than the smaller collagens used in most supplements.

These hydrolyzed forms (in which proteins are broken down into short chains called peptides) are thought to enter the bloodstream more easily and make it easier for the body to transport these fragments to tissues, where they have biological effects and may support skin, joint, and muscle health.

The new review examines studies published up to March 2025 and is based on 16 systematic reviews that included nearly 8,000 participants. The overall situation was cautiously positive.

Collagen supplementation was associated with modest improvements in muscle health and reduced pain in patients with osteoarthritis.

Improvements were also seen in skin elasticity and hydration, but these benefits accumulated over time, suggesting that consistent collagen intake over a long period of time is more important than short-term intensive intake.

Some of the findings were less clear-cut. Results regarding skin elasticity and hydration vary depending on when the studies were done, with newer studies showing lower improvements in elasticity but greater improvements in hydration.

This contradiction is noteworthy. It suggests that the science is not yet established.

The quality of the research itself is also worth examining. Studies have used different methods, doses, and outcome measures, making direct comparisons difficult.

Fifteen of the 16 included reviews were rated as low or very low quality. This is not necessarily because the supplement is ineffective, but rather due to methodological issues such as non-registered studies and inadequate reporting of potential bias.

Additionally, many trials were short-term and had small numbers of participants, limiting the ability to draw firm conclusions about long-term effects.

Not all collagen is the same

Part of the problem is that the types of collagen supplements vary widely. Some come from animals such as cows, pigs, and chickens, while others come from marine sources such as fish, jellyfish, and shellfish.

There are even so-called “vegan” collagen alternatives. Some studies used oral supplements, while others tested collagen bandages applied to the skin.

The way collagen is processed also influences the size and composition of the peptides in the final product, which in turn influences how the collagen behaves and is absorbed by the body. Lumping all these different products together in one analysis risks obscuring as much as it reveals.

Individual differences are also important. Factors such as sun exposure, smoking, sleep quality, environment, and hormone levels all influence how your skin ages and responds to supplements.

If a study cannot account for these variables, it becomes very difficult to know whether the observed changes are truly due to collagen or simply reflect differences in the participants’ lifestyles.

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This review adds to the growing body of evidence suggesting that collagen supplements aren’t just expensive placebos. There appear to be modest but real benefits, especially when it comes to skin hydration, joint pain, and muscle health.

There are still major gaps in the research infrastructure. Without more rigorous and standardized research, it remains truly difficult to determine what is driving such benefits or who is most reaping the benefits.

Studies need to clearly identify the type of collagen used, the dose, the method of administration, and the characteristics of the people who consume it.

heba ghazalSenior Lecturer, Faculty of Pharmacy, Kingston University

This article is republished from The Conversation under a Creative Commons license. Read the original article.