“Oral collagen supplements are not currently recommended to treat skin aging,” says Dr. Farah Moustafa, assistant professor at Tufts University School of Medicine. “They can be considered alongside other well-studied interventions, but on their own, they aren’t a proven solution.”
Studies on oral collagen have produced mixed results. Some suggest hydrolyzed collagen may improve skin hydration and elasticity, but others find no effect. A recent meta-analysis of 23 randomized controlled trials revealed that studies supporting collagen supplements were often low quality or funded by the industry, while high-quality independent studies found no meaningful benefits.
Collagen is a key structural protein in the skin, muscles, bones, and connective tissues. Natural collagen production slows with age, contributing to wrinkles, sagging skin, and joint changes. However, ingesting collagen doesn’t directly replenish it where the body needs it. “Collagen is broken down during digestion, so consuming it does not necessarily deliver it to your skin or joints,” Moustafa explains.
Safety and quality are additional concerns. Marine-based collagen may carry mercury contamination, and supplements are not regulated like medications. Most lack third-party verification or clear ingredient labeling, according to the American Academy of Dermatology.
Experts recommend focusing on natural ways to support collagen. A nutrient-rich diet high in protein and vitamin C—found in strawberries, kiwis, bell peppers, and citrus—helps the body build collagen. Daily habits matter too: sun protection, using topical retinoids, and avoiding smoking are proven ways to preserve skin collagen and prevent breakdown.
Bottom line: Instead of relying on powders or pills, prioritizing diet, lifestyle, and scientifically backed skincare is the most effective way to keep skin healthy and youthful.
REFERENCE: Tufts University. "Dermatologists say collagen supplements aren’t the skin fix people expect." ScienceDaily. ScienceDaily, 29 January 2026. .
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