3. Should I Take Collagen Supplements for My Skin?

Quick Overview

TL;DR: There is still considerable debate around whether collagen supplements have a meaningful impact on skin health. We say: not convincing enough yet.
Research: The evidence is inconclusive. There are several clinical trials (RCTs) on collagen and skin, but results are mixed and often funded by the industry.
Doc’s opinion: If your goal is to improve skin texture, there are more evidence-backed ways like sun protection and using topical retinoids.
If you choose to try collagen, it is safe but to increase your chances of any impact, make sure:
You stick to it for at least 12 weeks.
Should have hydrolyzed collagen peptides (HC), not just “collagen”.
Look for 5–10g of HC - that’s the dose seen in studies.
Bonus if it has Vitamin C, which helps collagen formation.

What Is Collagen?

Collagen is the most abundant protein in your body. Think of it as the “glue” that holds everything together, including the skin, bones, joints, hair, nails, and even your gut lining. As women age (especially after 25), natural collagen production starts to decline, which can lead to visible signs of aging and joint stiffness.

Potential benefits of collagen include:

Skin elasticity and wrinkles
Joint and bone health
Hair and nails
Gut health and hormonal balance (emerging evidence)

What Does Evidence Say?

A 2021 review of 19 studies, published in the International Journal of Dermatology, found that collagen supplements were associated with improvements in skin firmness, elasticity, moisture retention, and a visible reduction in wrinkles.

Similarly, a 2023 meta-analysis of 26 randomized controlled trials (RCTs), found that hydrolyzed collagen (HC) supplementation can have positive effects on skin health.

These look promising. But these results remain controversial in the scientific community.

Absorption

Collagen is a type of protein. When you eat collagen supplements, your body breaks them down into smaller pieces called amino acids and peptides during digestion. Just like it does with any other protein.

Some argue - If collagen is just broken down like any other protein, how can it specifically help your skin?

Others claim - Some of these smaller collagen peptides can survive digestion and travel in your blood. These special peptides may send signals to your skin cells to boost your own collagen production.

While it could be that certain collagen fragments can have a unique role in helping your skin, this is not established in data studies right now.

Funding

Many positive randomized controlled trials (RCTs) on collagen supplements are funded by collagen companies, which raises concerns about potential bias.

A recent May 2025 meta-analysis (a study that combines results from multiple RCTs) found that studies without pharmaceutical company funding showed no clear benefit of collagen supplements for skin hydration, elasticity, or wrinkle improvement. In contrast, studies with pharmaceutical company funding reported significant positive effects.

Note

Our Cranberry.Fit research team does not yet have full access to this meta-analysis, but we will review and update you on the quality of these findings soon.

Supplement blends

It’s unclear whether the reported skin improvements were truly due to collagen alone. Most trials tested commercially available supplements that included not just collagen, but also vitamins, minerals, antioxidants, coenzyme Q10, hyaluronic acid, chondroitin sulfate, and other ingredients.