Sales of collagen supplements have seen remarkable growth in recent years, and it is easy to see why. Scroll through any social media platform and you will find influencers stirring collagen powder into their morning coffee, teas, or smoothies and swearing by the results. The supplement is marketed as a key to firmer skin, thicker hair, and stronger nails, making it one of the most talked-about wellness trends of the moment. But the question worth asking is whether it actually does anything, and whether spending money on it makes sense.
Collagen is the most abundant protein in the human body. Dermatology consultant Dr. Anjali Mahto explained to the Daily Mail that it is best understood as a kind of scaffolding, providing structure and strength to the skin, muscles, bones, and connective tissue. In simpler terms, collagen helps skin look plump and elastic while keeping hair looking healthy and strong. The two most common types found in supplements are bovine collagen, derived from cow hide, and marine collagen, which is extracted from fish scales and skin and is currently the more popular option.
The body’s natural collagen production begins to decline as early as a person’s twenties. “That decline is caused by intrinsic aging, meaning genetics, and is further accelerated by external factors like UV exposure, smoking, and excessive sugar consumption,” Dr. Mahto explained. Research suggests that women can lose up to 30 percent of their collagen in the first five years of menopause due to falling estrogen levels, with visible consequences including sagging skin, reduced elasticity, and more pronounced wrinkles.
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Supplement manufacturers claim their products can help offset this loss. Anna Lahey, founder of the brand Vida Glow, says that “marine collagen is highly bioavailable, meaning the body absorbs and uses it easily.” She goes further, adding that it “works from the inside out, in a way that topical skincare simply cannot.” For Lahey, collagen is also personal. “In my early twenties I experienced sudden hair loss. I tried everything, local treatments, professional therapies, and medications, but without lasting results,” she recalled. “It was only when I introduced marine collagen as part of a broader, holistic approach to beauty that I noticed a difference. The hair loss slowed, my skin became firmer, and my nails grew stronger.” Manufacturers generally say full effects become noticeable after around 12 weeks of consistent use.
Expert opinion on the effectiveness of collagen supplements, however, remains divided. There are studies pointing to positive outcomes. In one 12-week marine collagen trial, 96 percent of participants noticed a reduction in fine lines and wrinkles, while 71 percent reported new hair growth. That said, most such studies are funded by the manufacturers themselves, which is worth keeping in mind. Dermatology consultant Dr. Angela Tewari offers a more balanced perspective, noting that “collagen supplements have been on the market for over 30 years with no recorded harmful effects on health” and that “there is good evidence that a daily intake of five grams of marine collagen powder over three months can increase skin hydration, improve texture, and reduce fine lines.” She does caution, though, that “collagen supplements work, but they will not work the same way for everyone,” with individual metabolism playing a significant role.
Dr. Mahto remains more skeptical. “The fundamental biological problem is that collagen is a protein. When you consume it, stomach acid breaks it down into individual amino acids, just like any other protein. The body then uses those amino acids wherever they are most needed, perhaps in the muscles, rather than necessarily sending them to facial skin just because the packaging says it is a skin product,” she explained. Trichologist Claire Fullam, founder of the Trua Hair clinic, advises anyone dealing with thinning hair to first focus on scalp health and get bloodwork done to rule out nutritional deficiencies. “Sometimes understanding the condition of the scalp is more useful for hair than reaching for supplements,” she said. “Collagen probably will not hurt you and can make skin look fuller and more radiant, but it is a fairly expensive hobby.”
Even Lahey herself stresses the importance of a well-rounded approach. “Collagen supplements can be a powerful support, but they cannot undo the bad habits that speed up its breakdown, such as excessive sugar and alcohol, poor sleep, and chronic stress,” she said. “Sun exposure is one of the biggest external factors in collagen loss, which is why daily SPF use is essential. When collagen is combined with healthy lifestyle habits, that is when you can really see a difference.”
So the bottom line is this: if you already eat well, wear sunscreen consistently, and generally take care of yourself, collagen supplements might give your skin and hair a little extra boost. However, this is a long-term commitment that also requires a significant and ongoing financial investment. The global collagen market is worth billions of dollars annually and continues to grow, driven largely by the beauty and wellness industries. Collagen itself is made up of amino acids, primarily glycine, proline, and hydroxyproline, and plays roles well beyond cosmetics, including supporting joint health, gut lining integrity, and wound healing. Type I collagen is the most common in the body and is the type most often found in beauty-focused supplements, while Type II is more associated with cartilage and joint support. Vitamin C is essential for the body’s own collagen synthesis, meaning a diet rich in citrus, bell peppers, and leafy greens can also support collagen production naturally and at a much lower cost.
If you have tried collagen supplements or are curious about whether they are worth the investment, share your thoughts in the comments.
