Although some studies suggest improvements in hydration, elasticity, and wrinkles, these effects largely disappear in higher-quality or independently funded studies. A large 2025 analysis of 23 studies with more than 1400 participants concluded that there is no solid clinical evidence. Furthermore, collagen is broken down in the intestines into ordinary amino acids, making any specific mechanism of action doubtful.
The honest answer is that the current evidence is not convincing. When you pool all the studies together, oral collagen appears to improve skin hydration, elasticity and wrinkles, but that picture changes as soon as you look only at studies that were not industry-funded or that were better designed: the effect largely disappears. A large analysis from 2025, covering 23 studies and more than 1,400 participants, concluded that there is currently no solid clinical evidence that collagen supplements counteract skin ageing.
On top of that, collagen is simply broken down in your gut into individual amino acids, just like any other protein. Some of what you see in positive studies may therefore simply be a general protein effect, with nothing specific to the collagen itself. The effects are also modest and will likely reverse once you stop.
If you still want to try it: it is safe, well tolerated and available without a prescription at the pharmacy, drugstore or online. Look for hydrolysed collagen (also known as collagen peptides), a clear dosage per serving (the studies used roughly 2.5 to 10 grams per day) and preferably a product that has been independently tested for purity. The trade-off then comes down to: a modest chance of a modest effect, with no safety risk, but also without solid scientific backing. Whether that is worth it depends on what you expect from it.
Limited evidence, 2 source(s); treat with caution.