Collagen supplements are often touted as the secret to smoother, younger-looking skin. Celebrities swear by them, and marketing campaigns insist they will help reverse the ageing process. But how much of this is fact? 

Collagen is the ‘scaffolding’ of our skin: the structural component that supports skin strength and firmness. But as we age, collagen production declines - and it shows. 

So, can collagen supplements really reduce wrinkles and make you look younger?

Here’s a quick overview of how collagen works, what the research says, and what to look for.

What is collagen and what can it do for your skin?

Collagen is a structural protein, which means it acts as the ‘scaffolding’ for connective tissues like skin, bones, tendons, and ligaments. It’s also the most abundant protein in the body, making up around 80- 90% of your skin. 

Here’s the tricky part: there are 28 types of collagen, but only a few are relevant to skin health: mainly Types I and III.

• Type I: the main form of collagen in the skin, making up about 80-85% of the dermal extracellular matrix (ECM). It provides structural support, firmness, and moisture. 

• Type III: Around 8-11% of the dermal ECM, providing elasticity and flexibility.

Now: if there’s so much collagen in your skin, why would you need to supplement?

Good question. Collagen production naturally starts declining from about the age of 20. This is slow at first - only about 2% a year. But by your 30s, you might start to notice the effects. Wrinkles, fine lines, dryness, and sagging are all signs that collagen levels have decreased. 

But it’s not just age: collagen is also depleted by the sun (UV light), smoking, poor diet, and environmental pollution. 

What are collagen supplements made from?

Most collagen supplements are made from animal or marine sources. Bovine (cow) and porcine (pig) collagen are rich in Types I and III - the same types present in human skin. Marine collagen (made from fish skin and scales) also contains Types I and III but may be more easily absorbed in the body due to its smaller particle size.
Hydrolysed collagen - also known as collagen peptides - has been broken down (hydrolysed) into smaller particles to improve its digestibility and bioavailability. It’s usually made from animal sources. MELROSE Collagen+Daily Glow with Hyaluronic Acid contains hydrolysed marine collagen with added hyaluronic acid and astaxanthin to support skin health from within.

What does science say about collagen supplements?

Several small-to-moderate studies suggest collagen supplements can support healthy skin and help reduce the visible signs of ageing, such as fine lines and wrinkles. However, it’s important to note that some studies are small.

• A 2021 systematic review concluded that supplementing with hydrolysed collagen helped to support skin elasticity, hydration, and dermal collagen density over 4-12 weeks, particularly in older adults.

• A 2019 review found that collagen supplements may help to support skin moisture and dermal collagen density.

• A 2014 study found that women aged 35-55 experienced noticeable improvements to their skin health after 8 weeks of taking collagen peptides.

• A 2023 systematic review concluded that hydrolysed collagen supplements may benefit skin health, though more research is needed.

What to look for in a collagen supplement 

1. First, check the source. As explained above, bovine or marine are generally considered the most similar to the collagen in the human body, so this may be most effective for skin.

2. Look for supporting nutrients, known as cofactors, which help with the synthesis of collagen. Vitamin C helps to turn proline and lysine (important amino acids) into components that make up healthy collagen. My Health Collagen Powder contains Vitamin C naturally sourced from acerola.
   Zinc, copper, and manganese help to build the triple helix structure of collagen as well as cross-linking, which is essential for the strength and stability of collagen fibers. Nature's Sunshine Collagen contains trace minerals to support collagen synthesis and overall skin health. 

3. Some people might want to check whether the product contains additives (colours, artificial ingredients) or allergens (milk, soy, gluten, etc). 

Who should use collagen supplements? 

Collagen supplements are often marketed towards older adults who are experiencing natural collagen decline. But collagen may also be helpful for those who may have lower collagen levels due to low protein intake or high UV exposure.

In general, anyone who wants to support the health of their skin from within may choose to take collagen supplements. 

Lifestyle tips to support healthy collagen production 

Remember, supplements are only part of the picture. You’ll be far more likely to experience the benefits of collagen supplementation if you eat a healthy diet and have a daily skin care routine.

The best diet to support collagen production is one that includes lots of fresh fruits and vegetables, lean protein, and omega-3 fatty acids. These provide the vitamins and minerals for healthy collagen synthesis as well as antioxidants that counter oxidative stress. 

Always apply high-SPF sunscreen when going outdoors - even on cloudy days - to protect your skin from UV rays. Try to minimise your exposure to pollutants like cigarette smoke or environmental toxins.

What about topical collagen?

Skincare products that contain collagen are also popular, but they work differently from oral supplements. Topical collagen supports skin hydration by forming a barrier on the skin's surface. This is more of a temporary effect, as it can’t actually influence the body’s collagen production.
Collagen supplements, on the other hand, are designed to support the body’s natural collagen production for the longer term. You may not notice the results straightaway, but consistency is key. 

In short - both can be helpful, just in different ways. 

Want to know if collagen could make a difference to your skin? The best way to find out is to try it yourself! Pop into Bargain Chemist and check out our impressive range of collagen powders, capsules, and gummies. 

Always read the label and use as directed. Supplementary to a balanced diet.