Do collagen supplements actually work? The experts tell us

The best collagen supplements help build healthy skin, hair, nails and bones. Collagen plays a key role in creating plump, healthy and supple skin. As we age—from our mid-twenties onwards—the body finds it harder to produce this essential component, which prompts a loss of elasticity, firmness and radiance. “We can’t prevent [the loss of collagen], but we can slow it down,” says cosmetic surgeon Dr Benji Dhillon. Yes, applying vitamin C and SPF is important, but experts now agree that taking a collagen supplement could help, too.

Is collagen worth taking?

In short, yes. Taken daily, clinical trials have shown a collagen supplement can slow down the body’s breaking down of its own collagen. In fact, the marine collagen in Beauty Pie’s Collagen Super Powder reduced it by a huge 31 per cent. “With daily ingestion at an effective dose, you can expect to see plumper and more dewy-looking skin,” says Kay Ali, official nutritionist at Beauty Pie. It can also promote hyaluronic acid production thanks to an “ability to stimulate HAS2 receptors in the dermis”, which means skin will also look more hydrated. The older we get, the greater our collagen depletion, which suggests supplements are an excellent idea after 40.

For a long time though, some skin experts remained unconvinced of the efficacy of collagen supplements. But it seems that in the last couple of years, as more innovative formulations have become available, many agree that they are worth taking, and not just for skin, but for hair and nails too. That said, not all are made equal: “I am a big believer in the drink options out there, like Skinade,” says Dr Dhillon. “The brand has a fair amount of clinical research demonstrating great results, which is why I believe in it. In a lot of cases with other products, consuming collagen just means the collagen gets broken down by the body’s digestive processes.”

Which is the best collagen supplement?

“Type 1 and 3 are the most important ones for the skin and hair—type 1 constitutes for 80 to 90 per cent of the skin protein. This is what is responsible for the skin’s elasticity and firmness,” explains Dr Geetika Mittal Gupta, medical director of Isaac Luxe. How do you know if the supplement you’re taking is the right one? The expert says, “For the body to absorb this, you need to look for collagen peptides or hydrolysed collagen—this is essentially collagen broken down into smaller particles, it’s more bioavailable and gets absorbed quickly.” Ali states that collagen supplement delivers various types of collagen protein when taken daily, in either a powder, gel, drink, capsule or tablet format. “While 28 different types have been identified, type one collagen is most commonly found in skin, bone, teeth, tendons, ligaments, vascular ligatures and organs. It’s typically extracted from marine, porcine or bovine sources,” says the expert.

How to choose a collagen supplement?

Ali is keen to point out that many of the collagen supplements on the market don’t provide anywhere near the amount of collagen required to slow down its breakdown in the body: “Ten grams is the average amount required,” she says. There are some other things that can make collagen absorbability better. Dr Mittal Gupta says, “Always look for additional things like vitamin C, hyaluronic acid, grapeseed extract—these are a few other things that make a collagen supplement even more effective.”

Is it good to take collagen every day?

Yes, it needs to be taken daily for good results. “You have to take them for 4-8 weeks before you can start seeing any results,” shares Dr Mittal Gupta.

The best collagen supplements to try now:

Vida Glow Original Natural Marine Collagen Supplement