Do Collagen Supplements Actually Work And Which Ones I Recommend as an aesthetic doctor
by Dr Caroline Warden NHS GP, cosmetic dermatology and aesthetic doctor in Hale, Cheshire
I’m often asked by my patients: “Should I take a collagen supplement to improve my skin and hair?”
It’s a reasonable question as collagen is the structural protein underpinning much of what we treat in clinic (skin firmness, texture, youthful radiance, hair quality) BUT (as with most things, the answer is nuanced).
Bottom line is yes there is now evidence that certain oral collagen supplements may provide modest skin benefits. However choosing the right formulation, dose and setting realistic expectations are key.
In this blog post I’ll cover:
What collagen is and why it matters for skin and hair
What the scientific evidence says about oral collagen supplements
The limitations and caveats you must know
My personal recommendations: what to look for if you decide to supplement
FAQs (tailored to your skin/hair-concerns and aesthetic treatment context)
1. What is collagen and why it matters for skin & hair
Collagen is the body’s most abundant structural protein. In the skin’s dermis, collagen fibres maintain tensile strength, structure, elasticity and overall “plumpness”. Intrinsic ageing, UV exposure, smoking, poor diet and inflammation all degrade collagen leading to thinning of the dermis, loss of elasticity, increased laxity, visible fine lines and wrinkles.
In fact in one systematic review, collagen was noted to make up about 80% of the dry weight of human skin.
When it comes to hair, collagen provides amino acid building blocks (glycine, proline, hydroxyproline) which are essential for keratin production, dermal papilla support and the surrounding connective tissue matrix of the hair follicle. So theoretically, supporting collagen availability or stimulating fibroblast activity could benefit hair quality, growth and resilience.
In simple terms: think of collagen as the scaffolding of your skin and hair-support system.
Maintaining that scaffolding gives you firmer skin, better texture, even tone, more resilient hair. In clinic we mimic this internally (via lifestyle, nutrition, supplements) and externally (via microneedling, exosomes, biostimulators, injectables) for a holistic approach.
2. What does the evidence say about oral collagen supplements?
Skin hydration, elasticity & wrinkle reduction
A large systematic review/meta-analysis covering 26 randomised controlled trials (RCTs), total n ≈ 1,721 adults, found that hydrolysed collagen (HC) supplementation significantly improved skin hydration (standardised mean difference SMD ≈ 0.63, p < 0.00001) and skin elasticity (SMD ≈ 0.72, p < 0.00001) when compared to placebo. The subgroup analysis indicated that longer term use (>8 weeks) led to more favourable effects.
Another review noted that oral collagen supplementation “promotes skin changes, such as decreased wrinkle formation; increased skin elasticity; increased hydration”. These findings suggest that there is a quantifiable benefit to certain collagen peptides when taken orally under controlled conditions.
Hair and scalp benefits
The evidence for hair is much thinner. One recent study “Revealing novel insights on how oral supplementation with … collagen peptides may be a helpful adjuvant strategy in reducing the excessive hair shedding and thinning” found a positive outcome in hair‐shedding/thinning after supplementation. Another small placebo‐controlled trial found improvement in skin and hair health when a collagen supplement was combined with hyaluronic acid, biotin, vitamins C & E. But notably, mainstream sources such as Harvard Health Publishing state: “Hardly any evidence supports the use of collagen to enhance hair and nails.”
Key summary of evidence
Oral collagen peptides, particularly hydrolysed forms, can improve skin hydration and elasticity.
Some data (still limited) suggest potential benefit for hair shedding / thinning when combined with other nutrients.
The magnitude of effects is moderate. The studies are typically of small‐to‐moderate size and short duration (8-12 weeks).
The mechanism appears to be absorption of collagen peptides (such as Gly-Pro-Hyp) which then may accumulate in skin/fibroblasts, stimulate endogenous collagen production or inhibit collagen degradation.
3. What are the limitations & important caveats?
The “source of collagen” / dosage / duration matter
The meta-analysis noted differences according to source (fish, bovine, chicken, porcine) and duration: for skin hydration, HC from chicken had the weakest effect in one subgroup. Also, longer durations (>8 weeks) were more favourable than very short durations. Thus, if you’re going to supplement you need consistency and adequate dose.
The hair claims are still speculative
While skin data is reasonably strong, hair claims are far weaker. Harvard’s commentary is still cautious: “no human studies have clearly proven that collagen you take orally will end up in your hair or nails.” So if your client’s expectation is dramatic hair growth just from collagen pills, we must manage expectations.
Supplements are not regulated like medications
As noted by the MD Anderson Cancer Center in the US: collagen supplements are generally made from animal tissue, and may contain toxins, heavy metals; quality is not uniformly assured. So choosing a trusted brand, third-party tested, transparent ingredients is vital.
Absorption & bioavailability remain partially unknown
Yes, peptides from hydrolysed collagen appear in the bloodstream, but whether and how much they specifically localise to facial skin or hair follicles remains less clear.
“eating collagen doesn’t directly go to your face”
Lifestyle and baseline behaviours matter
Supplements can only do so much if one continues damaging habits (e.g., heavy UV exposure, smoking, poor diet, low protein) or misses key pillars (sun protection, topical actives, medical‐grade skincare). Harvard emphasised that sun protection and retinoids remain far more proven.
4. My Recommendations – What to look for if you decide to supplement
At my clinic in Hale, Altrincham when I recommend collagen supplementation I do so alongside (not instead of) our in‐clinic treatments, skincare regime, lifestyle advice. If choosing a product I strongly focus on these criteria:
✅ Hydrolysed peptides (collagen peptides)
Look for “hydrolysed collagen peptides” or “collagen hydrolysate” rather than whole collagen. The hydrolysed form has smaller molecular size and better absorption. The meta-analysis used HC forms.
✅ Proper dose & duration
Most positive skin studies used doses between ~2.5 g to 10 g daily and durations of at least 8 to 12 weeks. Ideally, choose something you can commit to daily for at least 3 months.
✅ Source & type
Marine (fish) collagen appears to show fairly good results for skin hydration and elasticity. The subgroup analysis noted marine/bovine sources had benefit. For those with dietary restrictions (e.g., vegetarian) note that most collagen is animal‐derived; vegan “collagen precursors” are emerging but with less robust evidence.
✅ Clean formulation
Avoid supplements loaded with fillers, excessive flavours, sweeteners or claims that sound exaggerated. Choose reputable brand, third‐party testing. As MD Anderson notes: because supplements aren’t tightly regulated you must ensure quality.
✅ Complementary nutrients
Consider pairing collagen with vitamin C (which supports endogenous collagen synthesis), good protein intake, antioxidants, and maintain sun protection and quality skincare. Collagen on its own is unlikely to be as effective without a supportive environment.
My clinic suggestion
For example, I might recommend:
A hydrolysed marine collagen peptide supplement delivering ~5 g daily for 12 weeks, for a patient whose skin texture is dull, mildly lax, seeking subtle enhancement in addition to microneedling + exosomes.
Ensure the patient has good skincare regime (gentle cleanser, SPF 50, barrier repair) and no contraindications (allergies, dietary issues).
Although I might mention “hair benefit” as a potential added bonus, I always clarify the evidence is still limited for hair thickness/growth.
Review after 12 weeks: assess skin hydration, elasticity (in our clinic photographs/skin analyser), check hair quality if that was a goal.
5. Frequently Asked Questions (FAQs)
Q1. Will collagen supplements make me look younger?
A: They may contribute to improved skin hydration, elasticity and mildly reduced wrinkle depth over time (8-12 weeks+) when used consistently alongside a holistic skincare and lifestyle routine. They are not a stand-alone “anti‐ageing pill”. The meta-analysis found significant improvements in hydration and elasticity.
Q2. Can collagen supplements help with hair growth, thickness or shedding?
A: Possibly, but the evidence is far weaker compared to skin. Some very recent small studies suggest benefit for hair shedding/thinning when combined with other nutrients. However mainstream commentaries still say there is no strong proof that oral collagen alone directly improves hair thickness or volume.
Q3. What dose should I take and for how long?
A: Most skin studies used doses between approximately 2.5 g and 10 g daily and durations of 8-12 weeks or more. One review suggests longer term (>8 weeks) gives better outcomes.
Q4. Are there any risks or side-effects?
A: Generally collagen supplements are well tolerated, but:
They may not be suitable if you have severe food allergies (e.g., fish/seafood or bovine).
Quality concerns: because supplements aren’t regulated like medicines, there’s a risk of contamination, heavy metals, mislabelling. (See MD Anderson commentary).
As always, if you are pregnant, have a serious medical condition, or are on multiple medications, consult your doctor.
Some people report mild digestive upset.
Q5. Will any collagen brand work the same?
A: No — not all are equal. The evidence supports hydrolysed peptides, specific dosing, good quality manufacture. Some brands may include multiple additional actives (vitamins, minerals) so isolating the effect of collagen alone is tricky. Also brand transparency, sourcing (marine vs bovine), third-party testing matter. The Independent’s list of “best collagen supplements” emphasises quality.
Q6. Should I stop skincare treatments/injectables if I take collagen supplements?
A: Absolutely not. In fact, we position collagen supplementation as an adjunct to your in-clinic treatments (microneedling, exosomes, fillers, toxins) and topical skincare. It helps support the internal matrix whilst the clinical treatments work the external structure. The synergy is the goal.
Q7. When will I see results?
A: In some studies, skin hydration improved within ~4–8 weeks, with elasticity improvements by ~8–12 weeks or more. The meta-analysis indicated >8 weeks was more favourable. Hair changes (if any) may take longer. Importantly, results depend on consistent daily use + holistic support (diet, sun protection, skincare).
6. Final Thoughts: where this sits in your aesthetic journey
For my patients at Dr Caroline Warden Skin & Aesthetic Clinic in Hale, I view collagen supplements as a supportive tool, not a primary treatment. They bridge the gap between what we achieve externally (clinical treatments) and what the body needs internally (nutrients, building blocks, metabolism).
If you have skin concerns such as early laxity, uneven tone, mild texture issues or want to support your hair quality, a well-chosen collagen supplement taken consistently for 12 weeks + alongside sun protection + in-clinic treatment + quality skincare can enhance your results. However if you are expecting dramatic overnight changes without supporting treatment, diet or lifestyle change, you are going to experience disappointment.
Remember: you cannot out-treat a poor foundation. That means:
Daily SPF 50 (without fail)
Avoiding excessive sun, smoking, sugar
Adequate protein, vitamin C, zinc, omega-3s in your diet
Skin barrier repair (especially if you have sensitive skin, rosacea, eczema)
Topical actives, professional treatments, and now possibly collagen supplementation.
Want a personalised skincare plan?
Book now for a consultation
Dr Caroline Warden is an experienced NHS GP and aesthetic doctor. She has been a medical doctor for over 18 years. Her main Skin and Aesthetic Clinic is located in Hale, Cheshire but she also runs clinic in Disley, Stockport.
Whether you're new to aesthetic treatments or ready to refine your routine, her bespoke skin assessments are the best place to start. She’ll design a tailored plan based on your skin goals, lifestyle, and timeline.
Book your consultation at the clinic in Hale, Cheshire and experience aesthetic medicine.
You’ll be guided through your medical history, goals, and expectations so you can make an informed choice.
Our main Hale clinic is local To:
Alderley Edge, Altrincham, Bowdon, Bramhall, Hale Barns, Knutsford, Manchester, Mobberley, Sale, Timperley, Urmston, Wilmslow, Handforth, Poynton, Cheadle, Didsbury, Warrington
Our satellite Disley clinic on Thursday nights at Scott, Skin & Co, is local to:
New Mills, High Lane, Marple, Mellor, Whaley Bridge, Hayfield, Stockport
