Study details

Collagen is the most abundant protein in the human body, providing structure, strength, and integrity to skin, bones, muscles, tendons, and ligaments. Certain cells called fibroblasts produce collagen, but their productivity declines with age by around 1% to 1.5% per year, which is one of the reasons wrinkles and facial lines become more apparent in older people.

There are other potential contributors to collagen degradation, including sun damage, smoking, and alcohol consumption, according to Melissa Mauskar, an associate professor of dermatology at the UT Southwestern Medical Center. Menopause and autoimmune conditions like rheumatoid arthritis and lupus can also accelerate collagen loss, according to the Arthritis Foundation.

For this study, researchers from Anglia Ruskin University (ARU) reviewed evidence from 16 systematic reviews, 113 randomized controlled trials, and nearly 8,000 participants worldwide.

They found that collagen supplementation had benefits for skin elasticity as well as hydration and osteoarthritis outcomes, including reduced pain and stiffness. In addition, the study found modest benefits for muscle mass, muscle architecture, and tendon structure.

However, the study found no meaningful benefits in post-exercise muscle recovery, soreness, or tendon mechanical properties, suggesting that collagen shouldn't be considered a fast-acting sports performance supplement.

The researchers also examined various oral health and cardiometabolic indicators, including cholesterol, blood pressure, and blood sugar. They found mixed or inconclusive results, with very little evidence that collagen supplements meaningfully improve metabolic health, gum disease, or aesthetic outcomes in dentistry.

Other research has come up with similar results to the new study, finding benefits to skin health and joint pain relief linked to collagen supplements. Lee Smith, a professor of public health at ARU and coauthor of the new study, said that it "brings together the strongest evidence to date on collage supplementation."

"Collagen is not a cure all, but it does have credible benefits when used consistently over time, particularly for skin and osteoarthritis," he said. "Our findings show clear benefits in key areas of healthy ageing, while also dispelling some of the myths surrounding its use."

If you're interested in taking collagen supplements for your skin, Katz said types I and III are best and recommends going with 2.5 to 10g per day. "Stay hydrated, because it's a big protein," Day said.

As for joint benefits, 40mg per day of undenatured type II collagen could be better, according to Amy West, a specialist in sports medicine and physical medicine and rehabilitation at Northwell Orthopedics. "Arthritis pain is partly due to wearing down of cartilage or degradation in the quality of cartilage," she said.

You should also talk to your doctor if you're interested in collagen supplements, experts said. According to Day, there's often little harm in trying the supplements for a few months to see if they help. But be patient, she added, as results won't happen overnight. "Consistency is key," Day said. "It can take months to see the effects."