Collagen supplements have surged in popularity, with claims that they improve skin elasticity, joint health, and overall well-being. Marketed as a miracle solution for aging, collagen has become a billion-dollar industry. However, scientific evidence supporting these claims remains limited and controversial.
What is Collagen and Why Do People Take It?
Collagen is the most abundant protein in the human body, providing structure to skin, joints, and connective tissues. As we age, collagen production naturally declines, prompting many to turn to supplements to compensate. Tech entrepreneur Bryan Johnson, for example, has made collagen a central part of his longevity regimen, reportedly consuming 25g of collagen peptides daily.
Collagen supplements come from animal sources, including cows, pigs, chickens, and fish. Some products labeled “vegan collagen” do not actually contain collagen but rather collagen-boosting ingredients like vitamin C and amino acids. Experts suggest that a balanced diet may be more effective than plant-based collagen substitutes.
Does Collagen Work? The Science is Inconclusive
While some small-scale studies suggest that collagen supplementation may improve skin hydration and elasticity, major regulatory bodies remain unconvinced. The European Food Safety Authority (EFSA) has not approved any health claims related to collagen due to a lack of high-quality research.
According to Andrea Soares, a registered dietitian, one issue is how collagen is absorbed. When consumed, collagen is broken down into amino acids in the stomach, which the body may or may not use to rebuild collagen. Dr. Anjali Mahto, a London-based dermatologist, emphasizes that there is little solid proof that ingested collagen survives digestion and reaches the skin.
Additionally, many collagen studies are funded by supplement companies, raising concerns about industry bias. Rheumatology expert David Hunter notes that conflicts of interest in research can make it difficult to separate marketing from reality.
How to Take Collagen – If You Choose To
For those still interested in collagen supplementation, experts recommend choosing hydrolyzed collagen, which is more easily absorbed by the body. Powders and liquids tend to have higher collagen content compared to gummies or tablets, which often contain added sugars and fillers. A daily dose of 5-10g is generally recommended.
There is also emerging research on combining collagen with exercise. A study led by Robert Erskine at Liverpool John Moores University found that consuming 30g of hydrolyzed collagen with vitamin C before resistance training boosted collagen production. However, the effect was smaller in middle-aged participants, suggesting that age and hormones play a role in collagen synthesis.
The Verdict: Caution Over Claims
Despite glowing endorsements from influencers and supplement companies, collagen’s effectiveness remains scientifically uncertain. While some users report visible benefits, regulatory bodies urge caution, as many claims are not backed by robust evidence. For those looking to support skin and joint health, a protein-rich diet, vitamin C, and regular exercise may be just as effective as pricey supplements.
