Do Collagen Supplements Really Help Your Skin? What the Science Says

Do Collagen Supplements Really Help Your Skin? What the Science Says

In the ever-growing world of skincare and wellness, collagen supplements have become a popular addition to beauty routines—especially in Australia, where the market for powders, capsules, and drinks continues to boom.

But the big question remains: do collagen supplements actually help your skin, or is it all clever marketing?

Let’s break down what collagen is, how it affects your skin, and what the latest research says about whether taking it in supplement form actually makes a difference.

What Is Collagen, and Why Does It Matter for Skin?

Collagen is the most abundant protein in the human body. It’s essentially the scaffolding that keeps your skin plump and  firm. Think of it as your skin’s natural support structure.

As we age—especially after our mid-20s—our natural collagen production begins to decline. By the time we’re in our 40s, we could be losing around 1% of our collagen per year. This leads to common signs of ageing, such as:

• Fine lines and wrinkles
• Loss of skin firmness
• Dryness or dull texture
• Thinner, more fragile skin

Other factors like sun exposure, smoking, poor diet, and stress can speed up collagen breakdown.

What Are Collagen Supplements?

Collagen supplements are typically made from animal sources (bovine or marine), broken down into smaller peptides or amino acids for easier absorption. They come in various forms:

• Powders (to mix into drinks)
• Capsules
• Liquid shots
• Gummies

In Australia, marine collagen (from fish) is particularly popular for its smaller peptide size, which may be more easily absorbed by the body. Bovine collagen (from cows) tends to contain a broader range of collagen types and is often more cost-effective. 

What Does the Research Say?

This is where things get interesting. Multiple studies in recent years have begun to show promising results—but with important caveats.

Positive Findings

A 2019 systematic review published in the Journal of Drugs in Dermatology looked at 11 clinical trials and found that oral collagen supplements showed statistically significant improvements in skin elasticity, hydration, and dermal collagen density after 8 to 12 weeks of daily use.

A 2022 randomised controlled trial involving 100 participants found that daily intake of low-molecular-weight collagen peptides over 12 weeks led to improvements in skin hydration, elasticity, and wrinkle reduction without adverse effects, especially when taken alongside other nutrients like vitamin C and hyaluronic acid.

 Mixed or Limited Results

Not all studies agree. Some reviews note that while collagen may provide modest benefits, the improvements aren’t always visible or long-lasting, especially if the supplement isn’t taken consistently or at a high enough dose.

Further, some dermatologists remain cautious, pointing out that supplements are digested and processed by the body like any other protein source. There’s still debate about whether enough of those peptides reach the skin in a bioactive form to make a real difference.

What to Look for in a Collagen Supplement

If you’re considering adding collagen to your skincare regimen, here are a few tips:

• • ✅ Hydrolysed (or hydrolyzed) collagen peptides are easier for the body to absorb.
  • ✅ Look for added ingredients like vitamin C, zinc, or hyaluronic acid, which help with collagen production and skin hydration.
  • ✅ Check the dose – 2.5 to 10g per day is typically used in clinical trials.
  • ✅ Choose reputable Australian brands that provide transparency about sourcing and testing.

Are Marine or Bovine Collagen Better?

Both can be effective, but they have subtle differences:

• Marine collagen is more easily absorbed and may be preferred for skin-specific goals.
• Bovine collagen typically contains types I and III collagen, which are also important for skin, but it’s also useful for joint and bone health.

There’s no strong scientific evidence yet to say one is dramatically better than the other for skin—so it often comes down to personal preference, dietary restrictions, and budget.

Are There Any Side Effects?

Collagen supplements are generally considered safe, with minimal side effects. However, some people may experience:

• A bad taste or fishy aftertaste (especially from marine sources)
• Mild digestive issues
• Allergic reactions if sensitive to fish, eggs, or shellfish (check labels!)

As always, speak to your doctor or dermatologist before starting a new supplement, especially if you’re pregnant, breastfeeding, or have food allergies.

So… Do Collagen Supplements Work? Final Thoughts

Collagen supplements may offer real benefits for skin elasticity, hydration, and texture—especially when used consistently over time and as part of a broader skincare and health routine.

But they’re not a magic fix. For best results:

• Combine them with a healthy diet
• Stay hydrated 
• Use sun protection
• Consider professional skin treatments (like microneedling, lasers, or radiofrequency) for more significant skin tightening or rejuvenation
• Talk  your dermatologist or skin specialist about a skin health plan tailored to you and your skin type 

In short, collagen supplements can support healthy skin, but they work best when they’re part of a bigger picture, not the only tool in the kit and please remember they are actually supplements, which are defined as products designed to add nutritional value to your diet. They fill nutritional gaps and support specific health needs. They are not a substitute for a balanced diet 

Want Professional Skin Advice?

At ENRICH & DIV , we specialise in helping you maintain glowing, healthy skin—whether you’re on a skin health journey, navigating ageing, or just want to show off healthy skin. 

Book a skin consultation with our dermatology or cosmetic team to get personalised recommendations, including professional-grade treatments and products that actually work.