Why collagen declines
Collagen's triple-helix fibers make up most of the skin's dermis. Production slowly falls from your mid-20s, and UV exposure, smoking, and high-sugar diets speed breakdown. Your body needs vitamin C and adequate protein to build it.
Do collagen supplements work?
Swallowed collagen doesn't travel intact to your skin; it's broken into amino acids and small peptides. A 2021 meta-analysis found 90 days of hydrolyzed collagen modestly improved skin elasticity and hydration, but many trials are small and industry-funded. Results for osteoarthritis knee pain are mixed. Sunscreen and not smoking remain the best-proven ways to preserve collagen. Supplements aren't FDA-approved for these claims.
This article is general health information and is not a substitute for diagnosis or treatment. If symptoms persist, see a doctor.
FAQ
- Is marine collagen better?
- It's often marketed as better absorbed, but head-to-head evidence is thin.
- Does bone broth work the same way?
- It contains collagen, but amounts vary widely and haven't been tested in good trials.
Sources reviewed: 2026-10-26
References
- de Miranda, R. B., Weimer, P., & Rossi, R. C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: A systematic review and meta-analysis. International Journal of Dermatology, 60(12), 1449–1461.
- Shoulders, M. D., & Raines, R. T. (2009). Collagen structure and stability. Annual Review of Biochemistry, 78, 929–958.
- Harvard T.H. Chan School of Public Health. Collagen. The Nutrition Source.