Can eating collagen really improve our skin and joints?

Until recently, collagen was probably best known as an injection that plumps lips and softens lines. But collagen is actually, external the body's most abundant protein, external and gives structure and strength to skin, joints, bones and connective tissue.

We can add to our body's own collagen production through our diet, external.

Lately, the wellness industry has stepped up its focus on collagen, offering it in a host of different manufactured products, from powders and capsules to chocolates, chews and liquid sachets.

These claim to support your body's collagen levels and keep signs of ageing at bay.

Experts have long been dubious about the effectiveness of eating or drinking collagen. But a recent scientific review of 113 studies suggests that collagen capsules and powers do carry some benefits for skin and joints if used consistently.

That said, the researchers were quick to point out that it's far from a cure-all solution. So, is it worth the money and effort?

Collagen is the glue that holds your body together. We have lots of types of collagen but most are type I.

Type I collagen, external gives skin shape and strength, but it starts to break down faster than your body can replace it in your mid-20s. At this age, skin begins to lose thickness and strength at a rate of around 1.5% a year, according to consultant dermatologist and author of The Skincare Bible, Dr Anjali Mahto, external.

That's why collagen is a popular ingredient in skin creams, but there's a question about whether it can actually penetrate the epidermis (outer layer of skin).

Injecting collagen isn't a surefire win for your skin either, as it doesn't last as long as some alternative fillers and has been associated with complications like allergic reactions.

Type II collagen is a key component of cartilage, external which surrounds joints, so there are also claims that collagen could help improve joint pain, including arthritis and age-related bone issues.

That's why an increasing number of collagen supplements, designed to improve joints and skin, are appearing in shops.

Flavourings and sweeteners are often added to make them more appealing. But you can also buy unflavoured collagen powder to stir into juices, smoothies, soups and coffee.

When it comes to collegan supplements, there are two types: whole and hydrolysed.

Whole collagen is broken down into peptides during digestion in the gut, "just like any other protein," says consultant dietitian Sophie Medlin, external.

It's claimed these peptides make their way to your skin dermis (inner layer of skin), replacing or topping up your collagen levels.

Hydrolysed collagen is already broken down into peptides before it's consumed. One theory is this fools your brain into thinking that damage has been done to your collagen, spurring your body to produce more.

Collagen is derived from animals like cows, pigs and fish and seafood. Scientists have recently, though, created genetically modified vegan collagen, external.

Most people can get sufficient collagen-building nutrients from food. Protein, vitamin C, zinc and copper are essential when it comes to helping your body produce collagen.

But while food comes with far more nutritional benefits than powders or capsules, the data we have available focuses on the latter, points out Fiona Hunter, nutritionist and NHS dietician.

"Normally, as a nutritionist, I would recommend food over supplements. But collagen is an exception because most of the studies that suggest a benefit have been done with supplements."

She adds that these products might offer collagen in a form that is easier for the body to absorb.

Some studies support the effectiveness of hydrolysed type I collagen on skin ageing, through inducing collagen production, improving skin elasticity, external and increasing hydration and collagen density in the skin.

But, as Mahto points out, these studies may not be reliable.

"Most of the human studies have been carried out by the people selling the products, so there could be bias."

Although a healthy lifestyle can't prevent collagen loss, unhealthy lifestyle factors have proven impacts in premature skin ageing, external. So, Mahto recommends eating a varied, balanced diet with limited sugar, external, which has been linked to premature skin ageing.

She also recommends regular exercise, wearing SPF and not smoking.

Originally published August 2019. Updated February 2026.

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