Do collagen supplements really combat wrinkles and ageing? I took them for 2 weeks and grilled experts to find out
IN 2025 we’re all skincare obsessed.
And if you’ve spent more than five minutes scrolling on social media, you’ll likely have seen an influencer or celeb sipping on ‘anti-wrinkle’ drinks or taking supplements promising to keep signs of ageing at bay.
Most of these say they contain collagen - the most abundant protein in the human body.
It was once best known as an injection to plump lips and soften lines, but it’s now found in pills, powders, liquids, gummies and even chocolate bars.
All promise to support your skin, hair, and joints and crucially, keep you looking young.
Collagen is the health and beauty buzzword on everyone’s lips, and even some of the biggest names in showbiz have jumped on the hype.
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Actress Jennifer Aniston, 56, says she adds a scoop of collagen peptides - smaller, easier-to-absorb pieces of collagen - to her morning coffee, while reality star Kourtney Kardashian, 46, takes a cup of collagen on an empty stomach for “maximum benefits”.
Billionaire biohacker Bryan Johnson, the entrepreneur who has famously been doing all he can to prolong his life, also takes 25g of collagen peptides daily.
Some celebrities love it so much they’ve even released their own supplements, like supermodel Elle Macpherson, who proudly promotes The Collagen Elixir through her wellness brand, WelleCo.
But does collagen actually do anything and should you be taking it every day? We did some digging to find out…
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WHAT IS COLLAGEN?
COLLAGEN is the most abundant protein in our body, accounting for about 30 per cent of its total protein content.
It is found in connective tissues, including skin, bones, muscles, tendons, ligaments and cartilage.
Like other proteins, collagen is made up of several amino acids, essentially ‘building blocks’ of protein.
WHY IS EVERYONE TALKING ABOUT IT?
WE need collagen for many different reasons.
“It plays an important role in maintaining the integrity of our joints, bones, muscles and connective tissues,” Dr Martin Thornton, chief medical officer for , tells Sun Health.
“It provides strength and flexibility needed for smooth joint movement and supports blood vessels and internal organs.
“Collagen is also important for skin elasticity, nail strength and hair quality.”
There are several types of collagen.
“Type I, found in skin, bones and tendons, makes up 90 per cent of our body’s collagen; type II is found in cartilage; and type III is found in skin and organs,” says Nichola Ludlam-Raine, a registered dietitian and author of How Not to Eat Ultra-Processed.
WHY IS IT IMPORTANT?
OUR bodies naturally make collagen, but production declines from our mid-20s and more rapidly after menopause, according to Nichola.
This leads to sagging skin, wrinkles and weaker joints.
While a standard part of ageing, certain lifestyle choices can accelerate this decline - think alcohol, sunbathing, smoking and eating ultra processed foods.
Avoiding these can therefore slow the drop-off.
NATURAL COLLAGEN SOURCES
FISH and fish skin, shellfish, chicken and its skin, egg whites and bone broth are great sources of collagen.
Citrus fruits like oranges and grapefruits don’t contain collagen, but they are high in vitamin C which helps the body produce collagen.
And garlic, milk, cheese, yoghurt and cashews can also support collagen production.
Eating plenty of these foods should be enough to boost your collagen levels.
Nichola says: “A healthy, protein-rich diet provides the amino acids for collagen, such as glycine, proline and hydroxyproline, so supplements aren’t essential for everyone.”
DO COLLAGEN SUPPLEMENTS DO ANYTHING?
THERE is *some* research which suggests collagen supplements can make a real difference.
A 2021 study published in the International Journal of Dermatology found that taking a collagen supplement for four weeks boosted skin elasticity and reduced the appearance of wrinkles.
Research in the Nutrition Journal also found that participants who took type II collagen for six months reported improvements in joint pain and function.
There is also research published in the Journal of Medical Internet Research which suggests that a daily collagen peptide supplement could reduce bloating, as collagen supposedly helps strengthen the gut lining.
A good collagen product should also contain vitamin C, as it plays a key role in collagen synthesis within the body, and be free from unnecessary fillers, artificial colours and excessive sugars
Nichola Ludlam-Raine
However, Nichola says that despite encouraging research, collagen supplements are not a magic bullet.
“Supporting collagen production through a balanced diet, regular resistance exercise, sleep and sun protection is equally important,” she adds.
“Remember food first, supplements to enhance.”
That said, some people may benefit from a collagen supplement more than others.
“This includes those over 30 looking to support skin health, joints or bone density, post-menopausal women, people with diets low in animal protein - such as vegetarians and vegans - or those recovering from injury or surgery,” Nichola says.
I took collagen for 2 weeks - there were benefits, but better skin wasn't one of them
By Lucy Gornall, health writer and personal trainer
IF there’s a product that claims to help my hair, skin and nails, while keeping my runner’s knees strong and mobile, then I’m all ears.
I feel as though I eat a pretty collagen-heavy diet thanks to my high intake of chicken (yes I eat the skin and bone cartilage, don’t judge me), but would a supplement give me that extra boost?
I took a scoop of Correxico Marine Collagen every morning, mixed with water.
It has a neutral flavour and did not taste - as my boyfriend suggested - like fish.
It also contains zero additives or sweeteners and each serving contains an impressive 10,000mg of hydrolysed marine collagen.
When I compared this to other collagen powders, this was on the higher end per serving.
Because the powder is flavourless, it blended nicely into coffee - although it took me a few days to get into the habit of adding it!
I am obsessed with skincare and doing what I can to keep my skin looking young, smooth and blemish free. After all, I’m not getting any younger!
After a fortnight of taking the collagen powder, I didn’t notice any huge changes in my skin - however (and this may have been coincidence), I did feel less bloated and by the second week, I was sleeping really well.
On the Correxico website, it states that I can expect improved gut health and improved sleep, however I will keep taking this to see if my skin shows any signs of a glow-up.
Ultimately, you do need to take collagen - much like most supplements - for a decent period of time, to see good results. So I suppose time will tell!
HOW TO CHOOSE A GOOD COLLAGEN SUPPLEMENT
IF you are going to take a supplement, remember that they’re not all created equal.
“A better-quality collagen product will typically use clinically studied forms of collagen, contain supporting nutrients such as vitamin C, zinc and hyaluronic acid, and have clear labelling and third-party testing for quality assurance,” says Nichola.
Look for a collagen supplement that contains at least 2.5 to 10g of hydrolysed collagen peptides, also called collagen hydrolysate.
“These are easier for the body to absorb,” Nichola says.
“Ideally, the product should also contain vitamin C, as it plays a key role in collagen synthesis within the body.
“A good supplement will be transparent about its collagen source (marine, bovine or chicken) and be free from unnecessary fillers, artificial colours and excessive sugars.”
Look for low or no-added sugar options, as some products, especially drinks and sweets, can contain high levels.
And keep an eye out for artificial sweeteners like erythritol, neotame, aspartame and acesulfame K, which have been linked to gut, brain and heart issues.
GUMMIES, PILLS, POWDERS OR LIQUIDS?
AS for whether collagen gummies, pills, powders or liquids are best, this is really down to personal preference as there is no strong evidence to suggest one is better than the others.
“Powders (mixed into drinks or smoothies) and liquids may allow for higher doses and quicker absorption whereas gummies and pills are more convenient for on-the-go use, but they may contain less collagen per serving,” Nichola says.
“Gummies could also contain more sugar, so that’s something to consider.”
THE RISKS
LIKE all medicines and supplements, there are potential risks.
Although collagen supplements are safe for most people, Dr Thornton says they can cause mild digestive symptoms, such as bloating or a lingering aftertaste, in rare cases.
“These effects are usually linked to the type or source of collagen rather than the quantity,” he says.
People with allergies to fish, shellfish or eggs, or with dietary restrictions for health, religious or ethical reasons, should check product ingredients carefully, as these are common sources of collagen, Dr Thornton adds.
As with any supplement, speak to a healthcare professional if you are on medication or have a health condition.
THE VERDICT
SO, do you need a collagen supplement?
“There are very few supplements that I could confidently say everyone needs,” says Dr Thornton.
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“So far, the research doesn’t suggest that collagen is one of them.
“They may offer value to some people, but for most of us, a balanced diet that includes good sources of protein, vitamin C and antioxidants can support the body’s natural collagen production without needing to break the bank on collagen supplements.”