Do collagen supplements really work?

While collagen supplements have been around for decades, they've become increasingly popular and widespread in recent years.

Whether these supplements are worth taking is one of the things we've been asked about most frequently in the health and beauty space, including on our January Which? Live wellbeing podcast.

So, what actually is collagen, and can taking it regularly as a supplement really reduce wrinkles and rejuvenate your skin? 

While many brands promise big results, the truth is that there is still no scientific consensus about the effectiveness of these supplements when it comes to skin health. That doesn't mean it's pointless, but you do need to be realistic about the potential results.

If you're considering purchasing collagen supplements, here's what you need to know. 

What is collagen?

Collagen is a protein and is one of the main building blocks for our bodies, including for skin (where it helps to maintain skin elasticity and firmness), tendons, muscles and bone.

Food sources of collagen are all animal proteins, such as meat and fish (specifically the skin, bones and ligaments), and by-products, such as gelatine. 

Most of the protein we eat is broken down into amino acids and then repurposed by the body as needed. Similarly, when collagen is consumed, the body breaks it down into amino acids, which are then absorbed.

As we age, our bodies generate less collagen than before. Environmental and lifestyle factors, such as excessive sun exposure, lack of sleep, smoking or drinking heavily can also have an impact. 

Types of collagen

There are many different types of collagen, but the key ones you'll find in supplements are:

• Type I - the most abundant type in the human body, found in skin, teeth, bones, tendons and ligaments
• Type II - found in cartilage
• Type III - found in the skin's middle layer, muscles and blood vessels
• Type IV - in the layers and membranes of your skin
• Type V - in hair and cell surfaces

What are collagen supplements and do they work? 

Collagen food supplements are usually liquids, powders or pills. They are typically marketed for healthier-looking skin, hair and nails, with claims to rejuvenate skin by boosting hydration levels, increasing elasticity, and reducing the appearance of wrinkles. Some are also marketed for joint health.

It’s important to note at the outset that the human body cannot absorb collagen in a true sense but can only create it from amino acids. 

The theory goes that by ingesting collagen, you are providing your body with the specific amino acids required to generate collagen. This, in turn, should then result in improved skin and joint health.

Hydrolysed collagen or collagen peptides (the forms found in most supplements) are considered to be particularly effective as the smaller molecular weight means it can be more easily digested and absorbed as small peptide chains.

Some scientific research has shown that these specific peptides have a unique function, acting as signalling molecules that travel to the skin and joints and stimulate target cells to potentially trigger new collagen production.

This signals the cells to ramp up the production of new collagen, as well as other important components of youthful, healthy skin like elastin and hyaluronic acid.

What the evidence shows about collagen supplements

There is a fair amount of research into the beneficial effects of collagen supplements on skin and joint health. We've looked into the available evidence, focusing on systematic reviews and meta-analyses in particular. 

The majority of primary research involves randomised controlled trials (RCTs), and the biological mechanism involved in breaking down amino acids to generate collagen is scientifically sound. 

However, very few long-term studies have been conducted into collagen supplement use, and many of the studies that have been done are funded in part or fully by companies that manufacture and/or sell collagen supplements. 

There is a wide range of variables across studies too, in terms of the type of collagen used, the form of supplement, dosage, length of study period etc which makes drawing any concrete conclusions difficult. 

Most trials have a narrow demographic (middle-aged women). While the positive results from these trials are often statistically significant, this does not mean that they would necessarily be visible or impressive to the average person. 

In short, when it comes to whether or not collagen supplements can improve skin health, the evidence is promising but not yet conclusive. And any changes are likely to be incremental, so don't expect a miraculous time-reversal.

Collagen supplement claims: what to watch out for

Crucially, there aren't currently any approved health claims for collagen supplements on the Nutrition and Health Claims register (NHC), meaning there isn't convincing enough evidence for collagen's effectiveness as a standalone supplement at this stage.

So, how are there hundreds of brands making claims that it can benefit your hair, nails and skin? 

It's in the small print, and it's a classic tactic. Many collagen supplements marketed for skin health include additional ingredients in their formulations which do have approved claims for contributing to skin health, such as vitamin C, zinc and biotin. 

Vitamin C plays a role in helping to produce collagen, while biotin, a type of B vitamin, helps the body to produce fatty acids, which increases skin hydration. Zinc is recognised as contributing to the maintenance of normal skin, hair and nail health. 

However, some brands do also have studies backing their products, such as this double-blind controlled trial by Absolute Collagen (which does also contain vitamin C), which included 130 people over 12 weeks, and did show some positive effects.

Bear in mind, if you buy into collagen supplementation, it's going to be a significant ongoing cost. Most supplements cost at least £25 a month for daily supplementation (£300 per year), and studies such as the above Absolute Collagen one suggest it needs to be taken consistently for the best results.

What about collagen for joints?

There is a fair amount of evidence which indicates that collagen supplements can help to ease joint pain for those with osteoarthritis and arthritis, and maintain bone density, though any effects may be small.

As with skin research, results are somewhat mixed, though charities such as Arthritis UK conclude it could be worth trying as it typically has minimal side effects.

Finally, as with all forms of protein, combining collagen with strength training can help to maintain muscle mass (which declines as we age). 

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What do people who've tried collagen supplements think?

We know lots of you are keen for us to test collagen supplements, and it's something we are looking into. We won't lie though, it's complicated, time-consuming and extremely expensive, so we're working to find the best way to get results you can trust without completely blowing our testing budget.

In the meantime though, we've asked the most discerning people we know for their thoughts based on their experiences of taking collagen: our fellow Which? employees.

Which? staff spend their days poring over product claims and examining test results, so they're a pretty no-nonsense bunch. We asked regular users of collagen in the Which? research team how they rate it and if they've noticed any differences or improvements to their skin, hair, nails or joints since they started taking it. 

The range of responses we got highlights why it's so tricky to get a straight answer. People rarely try these things in isolation, so showing direct cause and effect isn't easy.

Some people we spoke to who'd used collagen supplements did notice a difference, while others were less convinced. No one could say with any certainty that the improvements they'd noticed were solely down to taking collagen. 

Here's what users told us about their experiences:

Jessica Carson, health and wellbeing editor at Which? - has been using Dose & Co Marine Collagen Peptides for four months, £25 for 221g from Holland & Barratt and Superdrug

'We've spent a lot of time discussing collagen in the office recently, so it seemed like a good time to do some first-hand research and see for myself if I noticed any differences (possibly also influenced by a looming 'big' birthday!).

I have noticed improvements in my skin since I started using it. It feels softer, smoother and more hydrated. Of course, real life frequently doesn't serve up ideal test-like conditions, and around the same time that I started using collagen, I also had to start using a prescription skin cream for my face, so I can't say for certain which has made the biggest difference. For now though, I'm convinced enough to keep it up.' 

Hannah Fox, principal writer/researcher at Which? - has been using collagen for nine months, currently uses Nutrition Geeks Collagen Glow Up powder (bovine), £16.99 for 420g, available from Nutrition Geeks

'My skin does feel more even and less blotchy, but it's difficult to know if that's solely from using the collagen powder (I've also been using an LED mask for part of this time period).' 

Yamina Aloui, research panel manager at Which? - has been using Ancient + Brave True Collagen powder (bovine) for three months, £32 for 200g from Ancient + Brave, Boots and Holland and Barratt

'I mainly took it for my hair as it was falling out quite a bit. I have found that my hair isn't falling out as much, and my skin has been clearer the past two months (I get occasional acne), but the texture is the same.'

Alison Potter, senior editor at Which? - has been using Vital Proteins Collagen Peptides (bovine), for four years, £30 for 286g, available from Boots, Holland and Barratt and Vital Proteins

'Being brutally honest, no, I've not noticed a difference. I'm 40, and I don't really have wrinkles, but I have oily and blemish-prone skin.'

Principal scientific adviser at Which?, Kamisha, has also been using Vital Proteins Collagen Peptides (bovine) for three years, and adds:

'I actually did notice a change in my skin - it felt brighter and like it had more clarity. Whether that was solely down to the collagen, who knows!'

Faith Strickland, senior editor & content strategist at Which? - has been using Beauty Pie Chollagen (marine) for the past two years, £50 (£29 for members) for 411g, available at Beauty Pie

'I've been using collagen for at least five or six years, and it's now a part of my daily routine. In terms of my skin, I'm a sucker for treatments, whether that be an LED mask, Ziip Halo or tweakments, so I can't comment on the performance of collagen alone. I do have strong nails and hair and felt that when I stopped taking collagen, my nails became flakier, but do I feel confident that it's made a big difference? Most probably not.'

What type of collagen supplements are available and does it matter what you use?

The most common collagen sources for supplements are bovine (cow) and marine collagen (fish), though porcine (pig) and chicken collagen are also sources.

Marine collage in rich in Type I collagen, while bovine collagen is rich in types I and III.

In theory, marine collagen is more easily absorbed into the body and considered more beneficial for skin health, while bovine collagen is considered more effective for joint health.  There are some studies that back these claims, but not enough research has been done to confirm it. 

Can vegetarians and vegans take collagen supplements?

Collagen is only found in animal protein, so technically, there is no such thing as vegan collagen. For this reason, actual collagen supplements are not suitable for vegetarians or vegans. 

However, ‘vegan collagen’ supplements do exist. These consist of ingredients that could, in theory, boost collagen production, like amino acids (the building blocks of collagen) and vitamin C.

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Who might benefit from collagen supplements?

Anyone can take collagen supplements, but they are generally targeted at people who are 30+. The rate at which our body produces collagen begins to slow down from our mid twenties, and you may start to notice the impact in your thirties and forties.

If you are experiencing perimenopause or menopause, you may be more heavily affected due to associated hormonal changes which can impact collagen production (due to loss of oestrogen).

The most common side effects of decreased collagen production are ageing skin, joint pain, reduced bone density, and reduced muscle mass. 

Aiming for a healthy, balanced diet, with plenty of varied protein sources, is also recommended to give your body what it needs for collagen production. This is always the best first option where possible, rather than turning to supplements.

Are collagen supplements safe?

Yes, collagen supplements are generally considered to be safe to take. There have been no adverse side effects recorded during clinical trials, though there is some anecdotal evidence of users experiencing minor gastrointestinal issues such as nausea, indigestion, diarrhoea, and flatulence. 

Some marine collagen supplements are sourced from shellfish, so those with allergies should probably avoid marine collagen or, at the very least, confirm that the supplement doesn’t contain any shellfish. It’s also worth noting that, unless stated, one cannot assume that collagen supplements are halal or kosher. 

Many supplements include additional vitamins, such as vitamin C, zinc or biotin, so be mindful if you also take other supplements that you aren't accidentally taking too much. 

Additionally, some extras could interact with certain medications and may not be safe for those who are pregnant or breastfeeding. For example, biotin can affect the accuracy of thyroid or heart lab tests. So, always check the label carefully and consult a health professional if you have any concerns about its suitability for you.

Our collagen research 

To establish the facts about collagen supplementation, we've delved deep into the available scientific research, looked at the claims made by brands and the studies that back them up, and spoken to expert dermatologists for their view on the science and from their experience in clinical practice.

We've also checked the UK Health nutrition claims register, and the equivalent EU claims register, to establish if there are any approved health claims for collagen supplements, and investigated which ingredients are added to allow brands to make claims.

In the background, we're working tirelessly to establish the best way to independently review collagen to bring you comparative results, as we know it's an area many people are keen to get results for.

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Our health editor's top tips for getting started with taking collagen

Health and wellbeing editor Jessica Carson says:

'If you're keen to give collagen a go, my top tip is: don't let the initial unpleasant taste put you off. 

Unflavoured marine or bovine collagen can taste a bit bleak at first (however much the brands like to claim it's flavourless!), but you soon get used to it and then it becomes much less noticeable. You may also have some initial digestive side-effects, but these usually wear off within a week or so.

I've been taking unflavoured marine collagen powder for just over four months, since October 2025. Initially I thought it tasted awful: fishy and unpleasant. I tried to disguise it by adding it to flavoured drinks, but that actually made it worse (and very lumpy). 

I've learned over time it's better to just dissolve in water and get on with it! After a week or so I didn't notice the taste any more. You need to give it a good stir and leave it for a couple of minutes to ensure it dissolves properly.

I also found that I felt a bit nauseous for the first week or two of taking it, but again this settled and I don't have any issues at all now. So, my advice is if you want to try it, stick with it: if you can get through the first two weeks, you'll likely adapt to it. 

You might prefer to try one of the flavoured options, but based on my experience I'm not sure how effective disguising the taste is as a tactic, and it can also mean unnecessary extra sugar, additives and flavourings. 

Ultimately, it's all down to what you can stomach over the long term. It may take a bit of trial and error to find the right fit for you.'

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Popular collagen supplements

We've rounded up some of the most popular collagen supplements below, based on search popularity and retailer availability.

Please note we have not tested or reviewed these products yet so inclusion here does not constitute a recommendation.

1. Vital Proteins Collagen Peptides

Collagen type: Bovine

Form: Powder

2. Ancient + Brave True Collagen

Collagen Type: Bovine

Form: Powder

3. Absolute Collagen Marine Collagen Supplement

Collagen type: Marine

Form: Liquid

4. Vida Glow Natural Marine Collagen Sachets

Collagen type: Marine

Form: Powder

5.  Revive Collagen Enhanced Plus

Collagen Type: Marine

Form: Liquid

What's the environmental impact of collagen supplements?

There is some evidence that some collagen supplements can have a negative environmental impact. A 2023 joint investigation revealed that the craze for bovine collagen was contributing to deforestation in the Amazon. Look for brands that state their environmental credentials and sources.

Marine collagen is generally considered to have a lower impact, but again it's worth checking the brand's commitment to sustainable sourcing when choosing.