Collagen Supplements: Do They Really Work?

As you age, your body gradually produces less collagen, leading to facial volume loss, mobility issues, and joint pain. Many collagen supplements claim to restore or boost collagen production, but do they actually work?

Research on Collagen Supplementation

Scientific evidence supports the effectiveness of collagen supplements to some extent. A meta-analysis published in the International Journal of Dermatology in 2021 found that collagen supplementation for 90 days can reduce wrinkles and improve skin hydration and elasticity. In a 2022 study involving 100 participants, oral supplementation with low-molecular-weight collagen showed improvements in wrinkles, elasticity, hydration, and barrier integrity of photoaged facial skin without adverse effects.

Choosing the Right Form of Collagen

Collagen supplements are available in various forms, including powders, capsules, and liquids. Dr. Kristina Collins, a dermatologist, notes that hydrolyzed collagen, or collagen peptides, is the most common form, broken down into smaller fragments for easier digestion. However, the body's ability to absorb these peptides fully through digestion remains under debate.

Supplements to Boost Collagen Production

While collagen comes from animal sources, plant-based alternatives contain minerals that support collagen production. Supplements with vitamin C, zinc, manganese, coenzyme Q10, glycine, proline, and copper help create new collagen. These cofactors are essential for collagen synthesis and can be absorbed more efficiently through the gastrointestinal tract.

Collagen in Skin Care Products

Dr. Collins explains that collagen in skin care products is ineffective, as the molecule is too large to penetrate the skin barrier. Instead, molecules that support collagen synthesis and reduce degradation can be absorbed. Dr. Kunal Malik suggests topical vitamin C, combined with ferulic acid and vitamin E, offers strong protection against photoaging and skin cancer, particularly when used with SPF.

Alternatives to Collagen

To protect collagen from breaking down, especially due to UV damage, wearing daily SPF 30 is crucial. Anti-aging skin care products with vitamin A derivatives, such as retinol, as well as peptides and hyaluronic acid, can bolster collagen around the skin. Niacinamide and coenzyme Q10 are beneficial minerals for collagen boosting. Additionally, maintaining good sleep hygiene and reducing stress supports cellular processes vital for collagen regulation.