Collagen supplements are becoming increasingly popular. Some high-profile figures, such as tech entrepreneur Bryan Johnson, have publicly shared that they take large daily doses, while others claim benefits ranging from improved joint health to healthier-looking skin. On social media, influencers often promote collagen as part of their wellness routines.

However, the scientific evidence behind collagen supplementation remains limited. The European Food Safety Authority has reviewed health claims related to collagen products and found that none were sufficiently supported by current research. Many of the available studies on collagen have been conducted or funded by companies with a commercial interest in selling supplements, which can make the results more difficult to interpret.

For now, while collagen continues to be a popular choice in the wellness industry, experts note that more independent, large-scale studies are needed before its potential benefits can be confirmed.

What Is Collagen?

Collagen only comes from animals, including cows, pigs, chickens, fish. It's in their connective tissue. That "vegan collagen" you see? Andrea Soares, a registered dietitian in Georgia, says those products just contain stuff that might help your body make its own collagen, like vitamin C. But they don't actually have collagen in them.

There are different types of collagen. Hydrolysed collagen gets broken down into peptides. Type II collagen is aimed at helping your joints. But here's the problem: when you swallow any of it, your stomach acid destroys it and breaks it down into amino acids. Your body then uses those amino acids for whatever it needs. Maybe it rebuilds them into collagen, but maybe it doesn't.

Why the Jury Is Still Out

David Hunter, a researcher at the University of Sydney who studies osteoarthritis, has noted that many collagen studies receive funding from supplement manufacturers. “The reality for many of these studies is that it’s hard to find any that are completely independent of industry,” he said.

In one published paper, five of the seven authors were employed by supplement companies, but the conflicts of interest were not initially disclosed. After questions were raised by the BBC, the journal confirmed that the matter is under investigation.

Leng Heng of the European Food Safety Authority has stated that current evidence does not yet sufficiently demonstrate collagen’s effects on skin elasticity or joint function.

The Skin Thing

London-based dermatologist Anjali Mahto told the BBC that there is limited evidence showing collagen supplements can survive digestion, enter the bloodstream, and reach the skin. Because collagen is a protein, the body naturally breaks it down during digestion.

Some research suggests that hydrolysed collagen could have a positive effect on skin hydration and elasticity. However, these studies often include additional ingredients, such as vitamin C, which are also known to support skin health. As a result, it is difficult to determine whether the benefits are due to collagen itself or to the combination of ingredients.

People swear by it though. Soares says if you're going to try it, at least get powder or liquid with 5-10 grams per dose. Gummies and tablets have less collagen and more sugar and fillers.

The Exercise Connection

Robert Erskine of Liverpool John Moores University has studied how collagen interacts with exercise. In one trial, young men who consumed 30 grams of collagen with vitamin C before workouts showed an increase in new collagen production. This amount, however, is about three times higher than what most supplements typically provide.

The effect was less pronounced in middle-aged men, and there is limited research on women, despite the role estrogen plays in collagen production.

Some elite athletes have already begun using collagen supplements based on these findings. Erskine has suggested the evidence may be relevant for athletes, though its applicability to the general population is less clear.

Joint Pain and Arthritis

David Hunter has reviewed available studies on collagen and osteoarthritis, noting that some research suggests it may provide short-term pain relief. However, most of the studies conducted so far have been relatively small and often funded by supplement manufacturers.

For rheumatoid arthritis, a recent review concluded that the quality of existing studies was too limited to determine whether collagen has any significant benefit. Some reports have also noted possible side effects, though evidence remains inconsistent.

Hunter is currently leading a new trial on supplements for osteoarthritis, but collagen is not among those being tested. Instead, the study is examining pine bark extract, Boswellia serrata, and curcumin, which he says have stronger supporting evidence at this stage.

Who Shouldn't Take It

People with kidney or liver conditions are often advised to be cautious with added protein supplements, including collagen, as they can interact with certain medications. Experts recommend consulting a healthcare professional before adding new supplements, rather than relying solely on anecdotal claims from social media.

Collagen production also carries environmental considerations. For example, collagen sourced from cattle has been associated with deforestation concerns in regions such as Brazil.

The Bottom Line

Health professionals frequently emphasize that lifestyle choices like maintaining a balanced diet, exercising regularly, getting adequate sleep, and using sunscreen have well-documented benefits for skin and joint health. While supplements may appeal to some, these established approaches remain the most consistently effective.

Hunter advises his osteoarthritis patients that if they want to try supplements, they should monitor results over a few weeks. If no improvements are noticed, it may not be worth continuing. Though some studies suggest potential benefits after several months, long-term use can be costly without guaranteed results.

Robert Erskine also notes that individual responses to collagen can vary, meaning some people may not experience noticeable effects.

Looking for stories that inform and engage? From breaking headlines to fresh perspectives, WaveNewsToday has more to explore. Ride the wave of what’s next.