Collagen Supplements Aren’t the Skin Miracle They Claim to Be, Experts Say. Collagen powders and pills have flooded the beauty aisle, promising youthful skin, but dermatologists warn that the benefits are largely overstated. Research shows that protecting your skin and maintaining a healthy diet does far more for collagen than any supplement can.
The article appears in the Tufts Health & Nutrition Letter, published each month by the Friedman School of Nutrition Science and Policy.
“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.
Dermatologists Warn Collagen Supplements May Not Deliver Expected Skin Benefits
