Do collagen supplements really improve skin? A major review reveals the truth.
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Collagen supplements have skyrocketed in popularity, touted as everything from an anti-aging miracle to a muscle recovery booster.
But a large new review by UK researchers suggests that while collagen may help improve skin elasticity and relieve arthritis pain, it contributes little to sports performance or wrinkle reduction.
Researchers at Anglia Ruskin University analyzed 16 systematic reviews and 113 randomized controlled trials with almost 8,000 participants worldwide, which they say is the most extensive evaluation of the health effects of collagen to date.
The review found consistent evidence that collagen supplementation improves skin elasticity and hydration over time and provides significant relief from osteoarthritis-related joint pain and stiffness, according to findings published in the Journal of Cosmetic Surgery Open Forum.
A large review from the UK found that collagen supplements can improve skin elasticity and hydration over time. (iStock)
The researchers, however, found no significant improvements in post-exercise muscle recovery, pain, or tendon mechanical properties (strength, elasticity, and stretch resistance).
“Collagen is not a panacea, but it has credible benefits when used consistently over time, particularly for skin and osteoarthritis,” co-author Lee Smith, professor of public health at Anglia Ruskin University, said in a statement.
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“Our findings show clear benefits in key areas of healthy aging, while dispelling some of the myths surrounding its use,” Smith added.
According to experts, collagen, the most abundant protein in the body, supports the skin, bones, tendons, cartilage and connective tissue. Natural collagen production begins to decline in early adulthood and declines more dramatically with age.
The study found that collagen supplements can help reduce joint pain and stiffness in people with osteoarthritis. (iStock)
The review found that long-term collagen supplementation was linked to better skin firmness and hydration, but did not help improve skin roughness, an indicator of visible wrinkles.
The benefits appear to accumulate gradually, suggesting that collagen should not be viewed as an anti-wrinkle “quick fix” but rather as a critical dermal support for people seeking holistic skin maintenance, the researchers said.
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“If we define anti-aging as a product or technique designed to prevent the appearance of aging, then I think our findings support this claim on some parameters,” Smith told the BBC. “For example, an improvement in skin tone and moisture is associated with a more youthful appearance.”
Collagen supplementation was associated with reduced pain and stiffness in people with osteoarthritis, with greater benefits seen over longer periods of use, and showed modest improvements in muscle mass and tendon structure that may support healthy aging.
Collagen did not significantly improve skin roughness, a marker of visible wrinkles. (iStock)
However, it did not show significant results when used as a fast-acting supplement for sports performance, and the evidence for benefits related to cholesterol, blood sugar, blood pressure, and oral health was mixed or inconclusive.
Dr. Daniel Ghiyam, a California-based physician and longevity specialist, said the findings align with what he sees in clinical practice.
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“Collagen is a specific support tool, not a foundation for health or performance,” Ghiyam, who was not involved in the study, told News Digital. “When it’s marketed that way, it makes sense. When it’s marketed as a panacea, it doesn’t fit the data.”
The authors noted that while many previous studies on collagen received financial support from the supplement industry, the current review did not receive industry funding.
Experts say collagen supplements may offer modest benefits for skin hydration and joint well-being, but they are not a panacea. (iStock)
The team called for more high-quality clinical trials examining long-term outcomes, optimal doses, and differences between collagen sources, such as marine, bovine, and plant-based alternatives.
Among its limitations, the review was unable to determine whether certain forms of collagen work better than others or what the optimal regimen should be.
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Although the review included randomized controlled trials, the quality of the studies varied, and more recent research generally showed stronger results.
Experts say more data and studies are needed to build on the findings. They also noted that diet plays a crucial role in skin health.
Collagen supplements, often sold in powder or pill form, can improve skin elasticity and relieve joint pain, experts say. (iStock)
Dr. Erum Ilyas, a Pennsylvania-based dermatologist and chair of dermatology at Drexel University School of Medicine, noted that the review analyzed previously published meta-analyses rather than generating new primary data.
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“At this time, I have not seen independent evidence strong enough to routinely recommend collagen supplements to my patients,” Ilyas, who was not involved in the review, told News Digital.
“Although some studies show modest improvements in markers such as hydration and elasticity, there remains limited independent biopsy-confirmed evidence demonstrating sustained increases in dermal collagen content,” he added.
News Digital has reached out to investigators for comment.
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Deirdre Bardolf is a lifestyle writer at News Digital.