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In this article
Key points at a glance
- Does taking collagen work? Studies with specific collagen peptides measured differences in the skin after eight weeks, for example in elasticity.
- Collagen is digested, but not completely: small collagen fragments can be detected in the blood after you take it.
- There is no authorised health claim for collagen. There is one for vitamin C: ‘Vitamin C contributes to normal collagen formation for the normal function of skin’.
- Our verdict: partly supported. The measured results apply to the peptides and amounts that were studied and can’t be applied to every product.
Two views on collagen
Collagen is a protein found in the skin, among other places. As a supplement, it’s mostly sold as collagen hydrolysate, which means it has been broken down into small pieces called peptides. There are two common views about these powders and capsules.
The first: collagen is completely digested in the stomach and never gets to where it’s needed. The second: collagen has been shown to make skin firmer. Neither holds up when you look at it closely.
Does collagen actually get into the body?
In one study, healthy volunteers took 9.4 to 23 g of gelatine hydrolysate (collagen broken down from pig skin, chicken feet and cartilage) on an empty stomach. Afterwards, the level of small collagen fragments in the blood rose markedly, peaking after one to two hours1. Most of this was a fragment of two amino acids, prolyl-hydroxyproline1.
So the body doesn’t break collagen down completely into single amino acids, and the first view is not correct. What these fragments do in the skin, however, can’t be worked out from this measurement alone.
What studies measured in the skin
In a double-blind study, 69 women aged 35 to 55 took either 2.5 or 5 g of collagen peptides a day, or a placebo, for eight weeks. At the end, skin elasticity was higher in both collagen groups than in the placebo group2.
In a second study, 114 women aged 45 to 65 took 2.5 g of collagen peptides or a placebo every day for eight weeks. Afterwards, the volume of the wrinkles around the eyes was 20% lower than in the placebo group3. In a subgroup, the researchers found 65% more procollagen and 18% more elastin in the skin than in the placebo group3.
Both studies tested specific collagen peptides, the second a trademarked product2,3. The results apply to those peptides and amounts and can’t simply be applied to other products. Our own Marine Collagen wasn’t part of these studies either. You’ll find more in our article on collagen studies on skin and wrinkles, including the Kiel study.
What reviews of the research show
A review from 2021 evaluated 19 studies with 1,125 participants aged 20 to 70, almost all of them women. Taken together, the measurements for moisture, elasticity and wrinkles were more favourable with collagen hydrolysate than with a placebo4.
Another analysis of 26 studies came to a similar result for moisture and elasticity5. In that analysis, the change in moisture also depended on where the collagen came from and how long it was taken. The authors also found methodological weaknesses in the studies and say that larger studies are needed5.
19 studies
with 1,125 participants were evaluated in one review of collagen hydrolysate4.
What may be claimed under EU law
No health claim has been authorised for collagen. That’s why this article only describes what studies have measured. There is an authorised health claim for vitamin C: ‘Vitamin C contributes to normal collagen formation for the normal function of skin’6.
How vitamin C is used for the skin, applied as a serum or taken by mouth, is explained in our article Vitamin C for the skin: serum or capsule?
Does collagen do anything? Our verdict: partly supported
The idea that collagen is simply digested and never gets anywhere is not correct1. But nor can it be said that every collagen product has been shown to firm the skin. Studies with specific peptides did measure differences, but how much they mean depends on the peptide, the amount and the quality of the study4,5. Our products are manufactured to European pharmaceutical quality.
Frequently asked questions about taking collagen
Is it worth taking collagen?
That depends on what you expect from it. Studies with specific collagen peptides measured differences in skin moisture and elasticity4. There is no authorised health claim for collagen6. Do not exceed the recommended daily amount.
Sources
- Iwai K, Hasegawa T, Taguchi Y, et al. (2005). Identification of food-derived collagen peptides in human blood after oral ingestion of gelatin hydrolysates. Journal of Agricultural and Food Chemistry 53(16):6531-6536. DOI
- Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacology and Physiology 27(1):47-55. DOI
- Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S (2014). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology 27(3):113-119. DOI
- de Miranda RB, Weimer P, Rossi RC (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International Journal of Dermatology 60(12):1449-1461. DOI
- Pu SY, Huang YL, Pu CM, et al. (2023). Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients 15(9):2080. DOI
- European Commission (2012). Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and health. Link
This article is for general information only and should not replace medical advice. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle.
Written by
Melinava Editorial Team