Collagen Supplements: What Actually Works (and What Doesn't)
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Skin & Collagen

Collagen Supplements: What Actually Works (and What Doesn't)

Dr. Sarah MitchellJan 28, 202610 min read

The collagen supplement market has exploded to $7.5 billion, but how much of it is backed by real science? We dove into 47 clinical trials to find out.


The Good News


Hydrolyzed collagen peptides (types I and III) do appear to improve skin elasticity and hydration. A meta-analysis of 19 randomized controlled trials found:

  • Skin elasticity improved by 15-20% after 8 weeks of supplementation
  • Skin hydration increased significantly compared to placebo
  • The effective dose appears to be 2.5-10g daily

    • What Doesn't Work


  • Topical collagen creams: The molecules are too large to penetrate skin
  • Bone broth as a collagen source: Inconsistent collagen content and poor bioavailability
  • Collagen gummies with less than 2g per serving: Below the therapeutic threshold

    • The Best Evidence-Based Approach


    Combine oral collagen peptides (5-10g daily) with vitamin C (which is essential for collagen synthesis), protect existing collagen with SPF 30+, and consider retinol for stimulating your body's own collagen production.

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