Collagen Supplements: Do They Really Work and Do You Need One?

Collagen has become one of the most popular supplements for skin, joint, and overall health, with claims that it can improve elasticity, reduce wrinkles, strengthen nails, and ease joint pain. But do these supplements actually work, and is the evidence behind them unbiased?

With the rise of wellness trends, it’s important to approach popular supplements with caution and critically assess the research. Many studies on collagen are industry-funded, and not all research is independent or high-quality.

In this article, we’ll explore the science behind collagen supplements, who might benefit the most, and how to choose a high-quality product—while also ensuring the evidence is reliable.

What is Collagen and Why Does It Decline?

Collagen is the most abundant protein in the body, providing structural support to the skin, joints, bones, and connective tissues. It is made up of amino acids, primarily glycine, proline, and hydroxyproline.

From our mid-20s, collagen production naturally declines, and this process accelerates with age, leading to:

• Wrinkles and loss of skin elasticity

• Joint stiffness and discomfort

• Weaker hair and nails

• Reduced bone density

This decline has driven the demand for collagen supplements, but what does the research actually say?

Collagen Supplements: What Does the Science Say?

Collagen supplements usually contain hydrolysed collagen peptides, which are broken down for better absorption. These peptides enter the bloodstream and may help stimulate collagen production.

However, not all studies on collagen supplements are unbiased, and many are funded by supplement companies. Industry-sponsored research often reports more favourable results, so it’s important to look at independent studies as well.

1. Skin Health

The most well-researched benefit of collagen supplementation is improving skin hydration, elasticity, and reducing wrinkles.

• A meta-analysis of 19 studies found that collagen supplements (2.5–10g daily) improved skin elasticity, hydration, and wrinkle depth after 8–12 weeks.

• A review concluded that collagen peptides, particularly when combined with vitamin C, may enhance skin appearance, but noted that long-term, independent studies are still needed.

Verdict: There is evidence that collagen may improve skin health, but results are modest, and independent research is limited.

2. Joint and Bone Health

Collagen is an important component of cartilage and bones, and some research suggests supplements may help reduce joint pain and improve mobility.

• A study found that taking 5g of collagen peptides daily for 6 months reduced knee osteoarthritis pain and improved joint function.

• A trial in athletes showed that 10g of collagen daily reduced joint discomfort after exercise.

For bone health, collagen is essential for bone density, but more research is needed to confirm whether supplements help prevent osteoporosis.

Verdict: Collagen may support joint health, but effects are most noticeable in older adults or those with joint issues.

3. Hair and Nail Health

Collagen is often marketed for hair and nails, but research in this area is limited.

• A study found that collagen supplementation increased nail growth and reduced brittleness in 88% of participants.

• While some anecdotal evidence supports hair growth, there are no strong clinical trials proving collagen significantly improves hair thickness or growth.

Verdict: There is some evidence for nail health, but claims about hair growth are mostly anecdotal.

4. Gut Health

Some claim that collagen supplements help “heal the gut” and support digestive health, but scientific evidence is lacking.

• Collagen contains glycine, an amino acid that may support the gut lining, but no direct studies have proven that collagen supplements improve gut health.

Verdict: Collagen’s role in gut health is theoretical and not backed by strong research.

Do You Need a Collagen Supplement?

While collagen supplements can be beneficial, they are not essential for everyone. Many people can support collagen production through a nutrient-rich diet.

Key Nutrients for Natural Collagen Production

• Protein (for amino acids): Found in meat, fish, eggs, dairy, lentils, nuts, and seeds.

• Vitamin C (needed for collagen synthesis): Found in citrus fruits, berries, peppers, and leafy greens.

• Zinc (supports collagen production): Found in meat, shellfish, nuts, and whole grains.

• Copper (needed for collagen cross-linking): Found in nuts, seeds, and whole grains.

• Sulphur (supports connective tissue health): Found in onions, garlic, and cruciferous vegetables.

If you eat a balanced diet, you may not need a supplement.

Who Might Benefit from Collagen?

• People over 40 (due to natural collagen decline)

• Postmenopausal women (who experience faster collagen loss)

• Athletes or those with joint pain

• Individuals with low protein intake

  
  

How to Choose a High-Quality Collagen Supplement

If you decide to take a collagen supplement, quality matters. Many products contain low-quality sources or unnecessary fillers. Look for:

• Hydrolysed Collagen Peptides – These are better absorbed.

• Type I and III Collagen – Best for skin, hair, nails, and general connective tissue. Type II is best for joints.

• Grass-Fed Bovine or Wild-Caught Marine Collagen – Ensures higher quality.

• No Artificial Additives – Avoid artificial sweeteners or unnecessary fillers.

• Third-Party Tested – Ensures purity and absence of contaminants.

• Marine collagen is best for skin, while bovine collagen supports skin and joints.

Final Thoughts: Should You Take Collagen?

Collagen supplements have scientific backing for skin and joint health, but they are not a miracle cure. The research suggests modest benefits, but much of it is industry-funded, and long-term, independent studies are still needed.

If you eat a diet rich in protein, vitamin C, and other key nutrients, you may not need a supplement. However, if you are noticing age-related skin changes, joint pain, or brittle nails, a high-quality collagen supplement may help—but patience is key, as benefits usually take 8–12 weeks to appear.

Key Takeaway

• Approach popular supplements with caution and always check for unbiased research.

• Prioritise whole foods first, and only supplement if necessary.

• If you choose collagen, opt for a high-quality, well-researched product.

Online Nutritionist Advice for Women's Health & Hormone Balance

I'm Lisa, BANT registered nutritionist and health coach, specialising in female intimate health and hormone balance.

I work with women, locally in Manchester and online, struggling with intimate health problems, hormonal imbalance symptoms and stubborn weight gain, online consultations are available across the UK and Europe.

My nutrition programmes are suitable for intimate health problems affecting vaginal or bladder health, Endometriosis, PCOS, hypothyroidism or perimenopause symptoms and weight gain.

Would you like personalised guidance on optimising your diet for hormone balance and weight? Get in touch for expert, evidence-based nutrition advice. Book a free discovery call today!

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.