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 buying collagen supplements, here's what you need to know. 

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What is collagen?

Collagen is a protein and one of the main building blocks for our bodies, including skin (where it helps 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, and 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 of rejuvenating 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 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're 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 they 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.

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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 (overviews of multiple studies) in particular, as these are good summary assessments of the available evidence on a topic. 

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's 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 and so on, 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 any results would necessarily be visible or impressive to the average person. 

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

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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). This means 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 that do have approved claims for contributing to skin health, such as vitamin C, zinc and biotin. 

Vitamin C helps produce collagen, while biotin, a type of B vitamin, helps the body produce fatty acids, which increase 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. The gold standard for these is a double-blind controlled trial with a placebo (one group of testers given a 'dummy' product as a comparison). The quality, size and length of these trials differs, and some brands are less than clear about where their claims come from, or base them on other existing studies. Check the small print to see what any claims are based on, rather than taking them at face value. 

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 suggest it needs to be taken consistently for the best results.

What about collagen for joints?

There is a fair amount of evidence indicating that collagen supplements can help 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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Which? collagen tests: latest update

We know lots of you are keen for us to test collagen supplements, and the good news is, we are now in the process of doing this! 

We've had a team of researchers – including our in-house scientists – on the case for months. We won't lie though, it's complicated, time-consuming and extremely expensive, but we've been working hard behind the scenes to find the best way to get results you can trust without completely blowing our testing budget for the year. 

We are conducting a comparative lab test of the key brands, which we're really excited about. But as it takes several months to test for the best results, you'll have to sit tight until later in the summer for our test results. There are still some unknowns, but we promise we'll share results with you as soon as we can.

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

What do people who've tried collagen supplements think?

Which? staff spend their days poring over product claims and examining test results, so they're a pretty no-nonsense bunch. 

With that in mind, we asked regular users of collagen in the Which? research team how they rate it and whether they've noticed any differences or improvements in 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 seven months, £25 for 221g from Holland & Barratt and Superdrug

'We've spent a lot of time discussing collagen in the office over the last year, 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.

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've been 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 see results for.

Testing collagen supplements

We'll be asking 100 volunteer testers to take collagen supplements daily for three months to see if they make a difference and how they compare with one another. 

We've picked 10 popular collagen supplements to represent a range of available options. This includes a mix of bovine, marine and vegan products, liquid and powder formats, and pure collagen and products with added extras such as vitamin C. 

This means we should be able to get a sense of whether any collagen products help, and whether any particular types or formats are more effective than others.

To ensure our findings are as accurate as possible, we are working with an independent lab that specialises in testing skincare products. They will use scientific methods to assess skin elasticity and hydration before and after the trial.

While these objective tests are key to understand if collagen is worthwhile, we'll also ask testers for their views on practical elements such as taste, texture, and ease of mixing, as well as whether they've noticed any improvement to their skin, nails, and hair (or anything else such as joints) over the course of the study. Testers won't know which product they are trying.

We'll update this page with results as soon as we have them.

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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. Others who've tried it also recommend adding it to hot drinks such as coffee, where it is generally well-disguised and dissolves effectively - so you may prefer to try this.

'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.'

Popular collagen supplements

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

Please note, although we do plan to test some of the collagen supplements listed below, we have not yet tested or reviewed these products, so inclusion here does not constitute a recommendation.

1. Vital Proteins Collagen Peptides

Collagen type: Bovine

Form: Powder

Vital Proteins Collagen Peptides Advanced is a simple, no-nonsense hydrolysed bovine collagen supplement. 

The powdered supplement is unflavoured, making it a good option for mixing into smoothies and drinks. Vital Proteins contains more collagen per serving (20,000mg) than most supplements.

However, the brand has no links to research studies or evidence for the product's effectiveness on its website that we could see.

2. Ancient + Brave True Collagen

Collagen Type: Bovine

Form: Powder

Ancient + Brave True is a powdered hydrolysed bovine collagen supplement. The brand also sells a marine version as well as various blends that combine collagen with coffee, matcha, and cocoa. This version is flavourless, so it can be mixed into other drinks without affecting the taste.

It references and links to a double-blind placebo-controlled clinical trial of Ancient & Brave True collagen on its website, conducted with 60 females aged 35-55 over 12 weeks. This included objective skin measurements and third-party verification, and showed improvements in skin hydration levels and fine line reduction.

3. Absolute Collagen Marine Collagen Supplement

Collagen type: Marine

Form: Liquid

Absolute Collagen is a hydrolysed marine collagen plus vitamin C that is available in both powder and liquid forms and in a variety of fruit flavours. As with many other collagen products, it can be purchased as a one-off or as part of a subscription.

The brand has data and info about what it claims is the world's 'largest clinical trial' of its kind on its website. It conducted a peer-reviewed double-blind placebo-controlled trial with 130 participants over 12 weeks. 

Absolute says it took 13 clinical measurements including skin elasticity, wrinkle depth, skin evenness, hair health and more, with improvements recorded across the board.

4. Vida Glow Natural Marine Collagen Sachets

Collagen type: Marine

Form: Powder

Vida Glow is another powdered marine collagen. It contains collagen tripeptides, whereas most other collagen supplements contain hydrolysed collagen.

It has one of the lowest dosages when compared with other collagen products. However, the brand claims that its formula is five times stronger than standard collagen peptides.

The brand states it conducts rigorous in-house consumer trials, with both clinical assessments and self-reported measures. You can find several clinical trial results for its products, or the collagen used in its products, on the Vidaglow website.

Its tripeptide collagen was tested in a 12-week trial of 21 participants aged 25-75 with skin elasticity, hydration and other measures taken as well as subjective assessments. It was however in-house and doesn't specify if it was placebo-controlled or double-blinded.

5.  Revive Collagen Enhanced Plus

Collagen type: Marine

Form: Liquid

Revive is a high-strength hydrolysed marine collagen supplement and the only product of its type that also contains retinol and keratin. The liquid supplement is sold in individual sachets and can be purchased as a one-off or as part of a subscription.

We couldn't however find any links to research studies or evidence for the product's effectiveness on the Revive website.

6. Zooki Collagen

Collagen type: Marine

Form: Liquid

Zookie is a hydrolysed marine supplement that is sold in individual sachets. The supplement is available as a 5,000mg dose or an 11,000mg high-strength version. As with many liquid supplements, Zookie is available in various flavours and can be purchased as a one-off or as part of a subscription.

The brand links to a clinical trial for the same collagen hydrolysate used in Zooki on the Zooki website, though not specifically for this product. 

This 2015 randomised placebo-controlled, double-blind study found 'statistically significant improvements in skin elasticity, hydration and smoothness. It involved 28 women aged 30-55 taking the product vs 28 taking a placebo for 8 weeks.

7. Applied Nutrition Collagen Powder

Collagen type: Bovine

Form: Powder

One of the cheaper products available, Applied Nutrition collagen is a flavoured powdered supplement made from bovine collagen.

We couldn't however find any links to research studies or evidence for the product's effectiveness on the Applied Nutrition website.

8. Gold Collagen Multidose 40+ 

Collagen type: Marine

Form: Liquid

Gold Collagen sells a variety of high-end liquid collagen products. It’s also the most expensive collagen supplement we have seen. The brand also sells a supplement targeted specifically at those above the age of 40 that contains collagen, hyaluronic acid, vitamin C, vitamin D, and zinc.

On the brand's website, Gold Collagen links to its dedicated research arm - Minerva Research Labs, with multiple studies on different Gold products. It claims its formulas are 'among the most clinically supported collagen supplements available'. 

These include a 2018 double-blind, placebo-controlled and randomised trial on 120 volunteers, with 61 taking Gold collagen for 3 months and 59 taking a placebo. Results showed a statistically significant increase in skin elasticity.

9. Boots Bovine Collagen

Collagen type: Bovine

Form: Powder

High-street pharmacy Boots sells a variety of collagen supplements in bovine and marine form, some including vitamin C too. The supplements are available as powders, liquids, tablets and gummies.

It doesn't have any information about studies or stats to support its collagen products on its website that we could find.

10. Dose & Co Collagen Peptides

Collagen type: Bovine

Form: Powder

Dose & Co sells a range of collagen powders, including hydrolysed marine and bovine peptides with added vitamin C and hyaluronic acid, and a high-dose bovine collagen powder with 20,000mg of collagen.

The Dose & Co website references a clinical study (for the Verisol branded collagen peptides contained in its products) showing support for skin elasticity, hydration and wrinkle reduction. 

It also refers to a 28-day 'consumer perception' study of 192 people aged 19-77 who had taken Dose & Co Collagen, and several other consumer studies for which the details aren't clear but the number of participants differs.

11. Nutrition Geeks Collagen Glow Up Powder

Collagen type: Bovine

Form: Powder

Available from Amazon and Nutrition Geeks

One of the cheaper collagen supplements on the market, Nutrition Geek Collagen Glow Up is a powdered supplement. Each serving contains 12,600mg of unflavored bovine collagen.

The brand has no links to studies or research backing its collagen on its website that we could find.

12. Feel Pro Collagen

Collagen type: Vegan

Form: Powder

Available from Feel

Feel is 100% vegan, which means that technically, it does not contain any collagen. Instead, it contains Vecollal, a vegan collagen substitute that, according to the manufacturer, has the same amino acid profile as real collagen and is 'biomimetic'. 

Feel links to multiple double-blind, placebo-controlled clinical studies on its website for VeCollal, along with a selection of other studies. 

It has a table comparing performance to marine and bovine collagen on the website, but it's hard to match up the stats shown here to the studies as they are taken from multiple different ones, including ones on other included ingredients and not the final product itself.

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.

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.