From the Research
Oral collagen supplements may modestly improve skin elasticity, hydration, and appearance, as evidenced by the most recent and highest quality study available, which suggests that consistent improvements in skin elasticity, hydration, and wrinkle reduction can be observed with daily collagen doses ranging from 1 to 10 g, with intervention periods lasting from 4 to 8 weeks 1. The scientific rationale behind oral collagen supplementation is that these collagen peptides may stimulate fibroblasts to produce more collagen and other extracellular matrix proteins in the skin. Some key points to consider when using oral collagen supplements include:
- Typical supplements contain 2.5-10 grams of collagen peptides daily, with studies suggesting benefits may appear after 8-12 weeks of consistent use.
- Hydrolyzed collagen peptides are most common as they're easier to absorb.
- For best results, look for products containing Types I and III collagen (most beneficial for skin) and consider supplements with added vitamin C, which supports the body's natural collagen production.
- Sleep quality may also play a role in enhancing the benefits of collagen supplementation, with good sleep potentially supporting immune function and reducing oxidative stress 1. However, it's essential to understand that oral collagen must first be broken down during digestion before being absorbed, and the body doesn't necessarily direct these building blocks specifically to the skin. While some people experience noticeable improvements, effects tend to be subtle rather than dramatic, and maintaining a healthy diet, staying hydrated, using sunscreen, and avoiding smoking will likely have more significant impacts on skin health. Previous studies have also demonstrated the potential benefits of oral collagen supplementation, including increased skin elasticity, hydration, and dermal collagen density, as well as improved skin radiance and reduced pore size 2, 3. Overall, the current evidence suggests that oral collagen supplements may be a useful adjunct to other skincare practices, but more research is needed to fully understand their effects and optimal dosing regimens.