Do collagen supplements work against skin ageing?
Studies show positive effects of collagen supplements on elasticity and wrinkles, although the funding behind the research plays a major role in those outcomes. The biological explanation is plausible and no side effects were reported in the available studies.
Hydrolysed collagen measurably improves skin elasticity and reduces wrinkles. In one study with a control group, the volume of eye wrinkles in women aged 45 to 65 decreased by 20% after 8 weeks at 2.5 grams per day. Tissue samples from the same study showed 65% more procollagen type I and 18% more elastin in the skin. Another controlled study found greater collagen density in the deeper layer of the skin after just 4 weeks, with the effect continuing through to week 12. Skin hydration improved in several, but not all, studies.
There are now dozens of studies into collagen supplements for skin ageing. Most show positive effects on elasticity, hydration and wrinkles. There is, however, an important caveat: when many studies combined totalling 23 of these trials looked only at independently funded research, the effect disappeared entirely. Industry-funded studies therefore consistently show better results than independent research. That calls for caution.
There is a plausible biological explanation for an effect. Collagen peptides may stimulate the skin cells responsible for producing collagen. One study in people also confirmed that substances which keep the skin supple and moist increased after taking collagen. This makes it plausible that taking collagen by mouth is not pointless, although that in itself is not proof that it works in independent research.
If you want to try collagen supplements, choose hydrolysed collagen, also labelled as collagen peptides or hydrolyzed collagen. Whether it comes from fish, cattle or pigs does not matter. The amounts studied in research range from 2.5 to 5 grams per day; take it for at least 8 to 12 weeks to be able to judge any effect. No side effects were reported in the available studies. Collagen supplements for hair, nails or the heart are not supported by evidence, so they are not worth your money.
This answer is based on five combined analyses of multiple studies and three individual controlled studies. The largest combined analysis (23 studies) is also the most critical: the positive effect disappeared as soon as only independently funded or methodologically stronger studies were included. The individual studies are small (69 to 114 participants) and were conducted almost exclusively in women. The researchers behind the largest combined analysis conclude that there is currently no clinical evidence to recommend collagen supplements for skin ageing. The other combined analyses did not correct for funding source, which makes their conclusions less reliable.
What really helps against skin ageing?
Using sunscreen every day is the best-supported way to slow skin ageing, complemented by not smoking, drinking alcohol in moderation and getting enough sleep. Cosmetic options such as thread lifts and honey in creams have a weaker or not yet sufficiently proven basis and call for a careful weighing of the risks.
Does collagen help women over fifty?
For skin, collagen is reasonably well supported in women over fifty: 2.5 to 5 grams per day for 8 to 12 weeks measurably improves elasticity and wrinkles. For bone density after menopause there are positive indications, but discuss that with your doctor first.
Does taking collagen supplements actually work against wrinkles?
Hydrolysed collagen reduces wrinkles and can improve hydration and elasticity. Take 2.5 to 5 grams per day for at least 8 to 12 weeks, and choose a product with 'collagen peptides' or 'hydrolysed collagen' on the label. Marketing promises about spectacular skin rejuvenation are exaggerated.
Does resveratrol really help protect cells against ageing?
Resveratrol protects cells impressively in the lab, but whether that holds true in your body is uncertain: the body breaks the substance down quickly and large studies in people are largely absent.
Does collagen help your joints and your skin?
For joint pain due to knee osteoarthritis and for active athletes, collagen is worth trying: 10 grams of collagen peptides per day for 6 months, preferably in combination with exercise. For the skin, 2.5 to 5 grams per day is recommended, but some of the research comes from manufacturers.
How much collagen per day is worthwhile?
For the skin, 2.5 to 5 grams of hydrolysed collagen per day demonstrably works after at least 8 to 12 weeks: pay attention to the active peptide content, not just the grams on the label. For knee complaints, a completely different product has been studied, so look carefully at which form you buy.