Do collagen supplements really work? Here's what the experts say

If you ever find yourself reminiscing over old photos and noticing changes in your skin, you're in good company. A dip in firmness or smoothness can often be tied to collagen loss — a natural part of aging. Collagen is the most abundant protein in the body, supporting everything from skin elasticity to strong hair, nails and joints. Over time, our production slows, which can contribute to visible signs of aging and even joint discomfort.

And while some people look to botox, fillers or face-lifts to regain their youthful appearance, you may be interested in something a little less invasive. Maybe you've seen celebrities or influencers with flawless skin touting collagen supplements and powders. Can they really help turn back the clock on your skin?

Before you pull out your wallet and take the plunge, you'll want to understand how collagen supplements work. I spoke with Dr. Elizabeth Houshmand, a double board-certified dermatologist, and Dr. Sonya Kenkare, a board-certified dermatologist, to better understand how collagen works and whether supplements can truly make a difference.

What is collagen and what does it do?

Collagen is essentially the glue that holds everything together. It's a protein that's naturally produced by your body, and Kenkare says it's one of the major components of your bones and soft tissues. The water-absorbing molecule is the most abundant protein in your body, located in your skin, muscles, bones and blood vessels.

Its main role is to provide your body's tissues with structure, elasticity and strength, Houshmand says. And while there are nearly 30 types of collagen, she highlights two that are especially crucial for skin health and aging: collagen type I and type III.

"Collagen type I is the most abundant collagen in the body and is 90% of our total collagen," she says. It provides structural support and strength to several tissues, including the skin, bones and tendons.

Houshmand says collagen type III works with type I to form the framework of various organs and helps maintain the elasticity and firmness of tissues, especially in blood vessels and organs. It also plays a role in wound healing by supporting the formation of new tissue.

When does collagen start to decline?

Unfortunately, collagen production starts to decrease pretty early on in our lives, which might explain why many people begin developing deep forehead lines or crow's feet well before their 30th birthday. The production of collagen begins to decline around your mid- to late-20s, Kenkare says, and it only gets worse from there. By around age 40, collagen starts to decrease quickly, and by age 60, you'll have lost around 80% of your collagen.

As collagen production decreases, your skin might start to look less firm, your hair and nails may be more brittle and your joints might not feel quite as limber, says Houshmand.

What causes collagen to decline?

Decreased collagen production is a normal part of aging, Kenkare says, so it's something we can't really avoid. But excessive sun exposure, tobacco use and alcohol consumption can accelerate the process. The good news is you can make lifestyle changes to prevent this vital protein from rapidly declining. For starters, apply sunscreen before you go outside and reapply every two hours after. As for alcohol, limit yourself to two drinks or fewer per day. And if you smoke, you already know what I'm about to say: seek help from your doctor and quit. Your skin will thank you.

Also, if your diet includes an excessive amount of bad sugar and fat (like candy bars and butter) it can speed up the breakdown of this compound, Kenkare says. Avoid foods with added sugars and trans fats, and instead opt for healthy fats like avocados and healthy sugars like strawberries.

Do collagen supplements work?

We all want a magic pill to improve the elasticity of our skin, but Kenkare says collagen supplements don't actually work to restore collagen. "Oftentimes, the collagen molecules are too big to be properly absorbed in the gut," she says. That's because it has to be broken down into peptides so it can enter the bloodstream and be absorbed through the gastrointestinal tract.

Houshmand agrees that there isn't enough evidence-based support when it comes to the efficacy of these supplements, but notes they can provide some skin benefits. If you're looking to try them, she says to look at the bioavailability of the products (the ability to be absorbed). "Hydrolyzed collagen supplements have smaller collagen molecules that are easier to absorb, enhancing their bioavailability in the body," she says.

Wondering if you should take a collagen supplement? Houshmand says it can be beneficial, especially when paired with ingredients like hyaluronic acid and vitamin C. These work together to support your body's natural production process, making the supplement more effective.

What's the difference between collagen peptides and collagen supplements?

Collagen peptides are essentially the breakdown product of collagen into smaller pieces through a process called hydrolysis, Houshmand explains. You can find them in powder form (like this one Jennifer Aniston uses), which can be mixed into drinks like smoothies or coffee.

While not all the benefits of collagen peptides are backed by strong clinical evidence, Houshmand says they may support skin elasticity and reduce wrinkles. Some research also suggests they can ease joint discomfort.

How to boost your collagen naturally

Of course, if there's a natural way to support skin health, we're all ears, right? Luckily, a few simple dietary changes can help. Houshmand says combining amino acids like glycine and proline, found in protein-rich foods such as chicken, fish, beef, eggs, dairy and beans, can aid in your body's own replenishment process. Nutrients like vitamin C and zinc also play a key role in encouraging that internal renewal.

Topical retinols can lend a hand too. Kenkare notes they can help remodel the skin's surface layers over time. For a stronger option, ask your dermatologist about prescription retinoids. Just remember to follow up with SPF — they can make your skin more sensitive to the sun.

Are there any risks to taking collagen supplements?

Probably not, Kenkare says, because the body usually excretes things that it can't absorb. However, Houshmand notes some potential reported side effects of collagen peptides, which include diarrhea, constipation, heartburn, bloating and reduced appetite.

As always, it's recommended to ask your doctor about any supplements you plan to take.

If you're ready to take the next steps on your skin health, we've gathered the best collagen supplements and powders, according to dermatologists and dietitians.

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.