Do Collagen Supplements Work?

Collagen is a vital structural protein found in our skin, hair, nails, bones, muscles, cartilage, and ligaments.

Natural collagen production declines—a process linked to common signs of ageing such as wrinkles, joint pain, and reduced skin elasticity.

This has fuelled a booming market for collagen supplements, promoted for their ‘anti-ageing’ benefits.

Collagen has long featured in anti-ageing creams, but we know applying it to the skin is ineffective. The molecules are too large to penetrate the outer layer.

Are supplements different ?

Collagen supplements come in powders, capsules, pills, and gummies. But do they work? The short answer: maybe.

A review in the Australasian Journal of Dermatology found some evidence that collagen supplements may improve skin hydration and elasticity. Other studies suggest collagen may reduce the appearance of wrinkles.

A 2019 review in the Journal of Primary Health Care by researchers at the University of Auckland found collagen supplements may improve skin elasticity and hydration, especially in older adults, and may reduce joint discomfort, particularly in osteoarthritis sufferers.

The catch: More research needed

While early findings are promising, many studies are small, some with fewer than 10 participants. Results vary based on collagen type, dosage, and study quality.

Larger, long-term trials are needed to determine who might benefit most—and how reliably.

What do experts recommend?

Australian dietitians often emphasise a nutrient-rich diet over supplements. The body naturally produces collagen when it has the right building blocks: protein,vitamin C,and zinc.

Important Considerations

Collagen supplements are animal-based: from cows, pigs, or fish, making them unsuitable for vegetarians or vegans.

Generally considered safe, but it’s best to consult a GP if you have health conditions or take medications.

A healthy diet and lifestyle remain the best foundation for supporting natural collagen production.

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