Is Collagen Worth the Hype?
Article by Francesca Marcella
Collagen supplements have quickly become one of the most talked-about products in the wellness space. From glowing skin to firmer texture and improved elasticity, collagen is often promoted as an essential part of a beauty routine. But with so many bold claims, and a supplement industry worth billions, it’s important to understand what the science actually says.
A new 2025 review by dermatologist Dr Anjali Mahto and scientist Dr David Robert Grimes takes a deeper look at the current evidence behind oral hydrolysed collagen and skin ageing.
Their analysis highlights where the research shows promise, but also where it remains weak, inconsistent, and heavily influenced by marketing. This blog breaks down their findings in an accessible, evidence-based way, and explores what you can do to support your own collagen naturally.
What the 2025 review found
The Mahto & Grimes (2025) review examined the total body of research on collagen supplements and skin ageing. Their overall conclusion is clear: The current evidence for collagen supplements improving skin outcomes is limited, unreliable, and not strong enough to support confident recommendations.
While some studies show small improvements in hydration or elasticity, many suffer from issues such as:
small sample sizes
short durations (often just 4–12 weeks)
industry funding and conflicts of interest
lack of blinded controls
inconsistent findings across studies
The authors emphasise that this does not mean collagen will never be shown to work, but at this point, the quality of research is not strong enough to draw firm conclusions.
Why the Evidence Is Not Strong Enough Yet
There are several scientific reasons why collagen research remains uncertain:
1. Many studies are industry-funded
While this doesn’t automatically invalidate results, industry-funded research is more likely to show positive outcomes.
2. Trials are often too small and too short
Most studies run for weeks, not months, and involve fewer than 50 people, far too small to draw clear conclusions about ageing.
3. Skin ageing is influenced by multiple factors
Sun exposure, smoking, hormones, stress, sleep, and nutrition all affect skin health. Controlling all of these in a study is extremely difficult.
4. Results vary widely
Some trials report benefits, while others find no difference, indicating inconsistent evidence.
What Happens When You Take Collagen
One of the biggest misconceptions is that ingesting collagen results in more collagen in the skin.
This is not how the body works.
When you take collagen, whether from a supplement or food, it is broken down during digestion into amino acids and small peptides. These circulate in the bloodstream and are used wherever the body needs them:
muscle tissue
connective tissue
energy production
enzymes • hormones
and potentially, some may support the collagen-building process
But: The body does not send ingested collagen directly to the skin to ‘top up’ collagen stores. Collagen synthesis is a complex process influenced by genetics, nutrition, UV exposure, and lifestyle, not by consuming collagen alone.
Marketing vs. Evidence
Collagen supplements are often advertised as:
“boosting collagen levels”
“rebuilding skin from within”
“reversing signs of ageing”
However, the review highlights that marketing often exaggerates or oversimplifies scientific findings. Influencer claims, glossy advertising, and before/after photos create the impression that collagen is a proven solution, even though high-quality independent research is still lacking. This disconnect shapes consumer understanding and can make collagen seem more effective than the evidence currently supports.
What You Can Do to Support Collagen Naturally
While collagen supplements may have future potential, there are several strategies with far stronger evidence for supporting natural collagen production.
1. Eat Enough Protein
Your body needs amino acids to build collagen. Helpful sources include: • eggs • dairy • poultry • fish • tofu, tempeh • beans, lentils • nuts and seeds
2. Prioritise Vitamin C
Vitamin C is essential for collagen synthesis. • citrus fruits • berries • peppers • tomatoes • leafy greens
3. Include Omega-3 Fats
Omega-3s support skin structure and hydration. • oily fish • chia seeds • walnuts • flaxseed
4. Protect Your Skin From UV Exposure
Sun exposure is one of the main causes of premature collagen breakdown. Daily SPF is one of the most effective skincare habits.
5. Avoid Smoking
Smoking accelerates collagen loss and speeds up visible skin ageing.
6. Do Regular Resistance Training
Strength training increases collagen turnover in connective tissues and supports healthier skin and joint function.
7. Support Sleep & Stress Management
High stress and poor sleep increase inflammation and affect skin repair.
So, Should You Take Collagen?
Right now, collagen supplements are not harmful for most people, and if someone enjoys using them, they don’t need to stop. But based on the best available evidence, including the 2025 Mahto & Grimes review, we cannot confidently say collagen improves skin ageing.
A balanced, evidence-based view is:
Current research is mixed and generally low quality.
Marketing claims often overstate what we know.
Lifestyle habits have far stronger evidence for supporting collagen than supplements.
Future research may provide clearer answers, but we’re not there yet.
References
Key review discussed: • Mahto, A., & Grimes, D. R. (2025). A critical review of oral hydrolysed collagen for skin ageing. (Dermatology-focused evidence review; publication details pending.)
Additional supporting literature:
De Miranda, R. B., Weimer, P., Rossi, R. C., & Martinez, R. M. (2021). Oral collagen supplementation: A systematic review of dermatological applications. Dermato Endocrinology, 13(1).
Choi, S., & Diehl-Jones, B. (2023). Collagen supplementation and skin health: A narrative review of current evidence. Journal of Cosmetic Dermatology, 22(4), 1235–1242.
Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on skin elasticity and wrinkle reduction. Skin Pharmacology and Physiology, 27, 113–119.
Zague, V. (2008). A new view concerning the effects of collagen hydrolysate intake on skin properties. Archives of Dermatological Research, 300, 479–483.
Naylor, E. C., Watson, R. E., & Sherratt, M. J. (2011). Molecular aspects of skin ageing. Maturitas, 69(3), 249–256.
Shuster, S., Black, M. M., & McVitie, E. (1975). The influence of age and sex on skin thickness, skin collagen and density. British Journal of Dermatology, 93(6), 639–643.
Francesca Marcella is a Registered Associate Nutritionist (ANutr) and Personal Trainer, supporting clients in fuelling their bodies for health and performance. She is the founder of Select Nutrition, where she helps individuals eat with purpose and balance, using evidence-based, realistic strategies. Learn more at selectnutrition.co or follow her on Instagram @francescamarcellanutrition.