Are Collagen Supplements Worth It for Skin Health? The Science Behind the Hype
Collagen supplements have exploded in popularity, with claims that they can reduce fine lines and wrinkles, boost skin hydration, and even help with skin conditions like eczema, rosacea, and psoriasis. But are these claims backed by science, or is collagen just another overhyped wellness trend? We go beyond the social media trends to break down the evidence and explore whether collagen can truly support skin health.
What Is Collagen and Why Is It Important for Skin?
Collagen is the most abundant protein in the body and provides important amino acids that help to provide structure and elasticity to the skin, hair, nails, and joints. As we age, natural collagen production declines, leading to wrinkles, dryness, and loss of firmness. This has led to a surge in collagen supplements promising to replenish lost collagen and restore youthful skin. There are 28 different types of collagen naturally found in the body, from the skin and hair to muscles, bones and joints. The most important types of collagen for skin health are type I (which makes up about 90% of the body’s collagen, and provides structure to skin, bones, tendons and ligaments), type III (a major structural component of the skin, blood vessels lungs and bowel, as well as supporting wound healing) and type IV (mainly found in the deeper layers of the skin, called the basement membranes). Different types of collagen play a wide variety of roles in the body, including artery, cartilage and joint support.
Do Collagen Supplements Reduce Wrinkles and Increase Hydration?
Scientific studies suggest that collagen supplementation may provide some skin benefits:
Wrinkle reduction: A 2019 meta-analysis of clinical studies found that hydrolysed collagen peptides, taken consistently for 90 days, improved skin elasticity and reduced wrinkles as well as improving skin hydration (1).
Hydration boost: Clinical research shows collagen supplementation can increase skin moisture levels and reduce skin roughness, potentially by stimulating the body’s own collagen production (1, 2).
Elasticity & Firmness: Some studies show enhanced skin elasticity after several months of collagen supplementation, although results vary based on dosage and individual factors (3, 4).
There is now promising evidence that hydrolysed collagen peptides can safely contribute to wrinkle reduction and improvements in skin hydration, firmness and elasticity. While the research was previously criticised as being largely funded by collagen manufacturers, positive results have also been reported by independent studies including a 2019 meta-analysis (the gold standard of research) (1). Differences in the way studies were designed, how long collagen supplements were given, and the dose used can make it difficult to establish a compare between studies, so further research is still needed, but for now hydrolysed collagen peptides may be an extra tool in the strategies we use to support ageing skin.
Can Collagen Help with Eczema, Rosacea, and Psoriasis?
There is limited direct evidence that collagen supplements can treat skin conditions like eczema, rosacea, or psoriasis. However, collagen’s potential to reduce inflammation and support the skin barrier suggests it might play a supportive role.
Eczema & Rosacea: Since these conditions involve impaired skin barrier function and inflammation, collagen may help strengthen the skin’s structure and reduce moisture loss (4). While further research is required, there is now some evidence that eczema in particular involves changes in collagen production that could impair the function of the skin barrier, reduce wound healing and increase inflammation in the skin (5), which could lead to a worsening of eczema symptoms and a reduced ability to heal skin after scratching. While further research is required, diet and lifestyle strategies to support collagen formation might help to support the health of eczema skin.
Psoriasis: There is limited research on the effect of collagen on psoriasis. Some evidence suggests that collagen’s amino acids, like glycine and proline, may have anti-inflammatory properties and could help to support wound healing (6, 7). As inflammation plays a large role in psoriasis (8), collagen peptides could play a supportive role in reducing inflammation and improving skin healing, but more research is needed to support this.
The takeaway? Collagen could help to improve some of the symptoms of eczema, rosacea and psoriasis by reducing inflammation and supporting wound healing, which is vital in inflammatory skin conditions. But the truth is, we don’t have enough evidence yet, and it’s unlikely that collagen supplements would be a standalone therapy for these conditions. A holistic approach based on your individual needs, including a healthy diet and targeted skincare, remains essential.
The Gut-Skin Axis: Can Collagen Improve Skin Through Gut Health?
Emerging research highlights the connection between gut health and skin conditions. A balanced gut microbiome is crucial for reducing inflammation and maintaining healthy skin.
Collagen and Gut Healing: Collagen contains amino acids like glutamine, which may support gut lining integrity. Due to the large number of immune cells resident in the gut, damage to the gut lining can result in increased intestinal permeability (sometimes referred to as ‘leaky gut’), can contribute to skin issues such as acne and eczema via changes in immune signalling and inflammation. There is now emerging evidence that collagen could reduce the inflammatory cascade that drives skin conditions like eczema and acne before it begins, by improving the integrity of the gut lining (9), but further research is needed to support this.
Gut-Skin Link in Inflammatory Skin Conditions: People with rosacea and eczema often have gut dysbiosis (imbalanced gut bacteria). By improving gut health, collagen could indirectly support skin health (10).
This is a promising area of research, which suggests that collagen peptides could help to stem inflammation before it begins by supporting the integrity of the gut lining. However, further research is still needed, and the health of our gut lining is affected by lots of factors including stress, diet and the gut microbiome, so collagen supplements are likely to be one tool amongst many that can help to support gut health depending on your individual needs.
Should You Take Collagen for Skin Health?
While collagen supplements may offer some benefits for skin hydration, elasticity, and potentially even inflammation, they are not a miracle cure. The best way to support your skin’s natural collagen production is through a balanced diet rich in:
Vitamin C (found in citrus fruits, bell peppers, and strawberries) to boost collagen synthesis
Protein sources (such as fish, eggs, and bone broth) to provide essential amino acids
Hydration and antioxidant-rich foods (like dark leafy greens and berries) to protect existing collagen
If you decide to try collagen supplements, opt for hydrolyzed collagen peptides, which are more easily absorbed by the body. Consistency is key, with most studies suggesting at least 8-12 weeks of daily supplementation for noticeable effects.
Final Verdict: Is Collagen Worth It?
Collagen supplements can be a helpful addition to a skincare and wellness routine, particularly for improving hydration and elasticity. However, they should be combined with a healthy diet and lifestyle for optimal results. If you struggle with eczema, rosacea, or psoriasis, collagen may provide some support, but it is not a standalone solution and its effects will depend on your specific root causes.
For those looking to boost skin health naturally, focusing on gut health and collagen-supporting nutrients in food remains the best approach. If you do choose to supplement, be patient—collagen’s benefits take time to become visible!
If you are interested in discovering how diet, lifestyle and supplements can support your skin health, book a free 20 minute chat with me to discuss your needs.
References:
(1) de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021 Dec;60(12):1449-1461. doi: 10.1111/ijd.15518.
(2) Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019 Oct 17;11(10):2494. doi: 10.3390/nu11102494.
(3) Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. doi: 10.1159/000351376.
(4) Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients. 2018 Jun 26;10(7):826. doi: 10.3390/nu10070826.
(5) Szalus K, Trzeciak M. The Role of Collagens in Atopic Dermatitis. Int J Mol Sci. 2024 Jul 12;25(14):7647. doi: 10.3390/ijms25147647.
(6) Wang, J.; Luo, D.; Liang, M.; Zhang, T.; Yin, X.; Zhang, Y.; Yang, X.; Liu, W. Spectrum-Effect Relationships between High-Performance Liquid Chromatography (HPLC) Fingerprints and the Antioxidant and Anti-Inflammatory Activities of Collagen Peptides. Molecules 2018, 23, 3257. https://doi.org/10.3390/molecules23123257
(7) Mathew-Steiner, S.S.; Roy, S.; Sen, C.K. Collagen in Wound Healing. Bioengineering 2021, 8, 63. https://doi.org/10.3390/bioengineering8050063
(8) Korman, N.J. (2020), Management of psoriasis as a systemic disease: what is the evidence?. Br J Dermatol, 182: 840-848. https://doi.org/10.1111/bjd.18245
(9) Chen Q, Chen O, Martins IM, Hou H, Zhao X, Blumberg JB, Li B. Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions. Food Funct. 2017 Mar 22;8(3):1144-1151. doi: 10.1039/c6fo01347c.
(10) Mahmud MR, Akter S, Tamanna SK, Mazumder L, Esti IZ, Banerjee S, Akter S, Hasan MR, Acharjee M, Hossain MS, Pirttilä AM. Impact of gut microbiome on skin health: gut-skin axis observed through the lenses of therapeutics and skin diseases. Gut Microbes. 2022 Jan-Dec;14(1):2096995. doi: 10.1080/19490976.2022.2096995.
