Collagen supplements seem to be everywhere – but do they actually work?
Over the last few years, collagen supplements have become increasingly popular, especially among women in their 30s, 40s and beyond.
They’re often marketed around:
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skin elasticity and wrinkles
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joint and connective tissue support
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“anti-ageing” or “ageing well”
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‘beauty from within’
And it’s no surprise that so many women are asking whether collagen is worth taking.
But while collagen is talked about a lot, it’s rarely explained how it actually works in the body. Or how it compares to other aspects of nutrition and lifestyle that matter far more for long-term health.
In this article, we’ll look at collagen supplements from an evidence-based, practical perspective – what they can do, what they can’t do, and where they fit (if at all).
I’ve also covered this topic in detail on my podcast, which you can have a listen to here:
So, what is collagen?
Collagen is a protein found throughout the body, in skin, tendons, ligaments, cartilage, bones and connective tissue.
As we age, collagen production does naturally decline.
And this natural decline is often used in marketing to suggest that supplementing with collagen is the solution. But the reality is more nuanced.
What happens when you take collagen supplements?
This is a key point that’s often missed.
When you consume collagen – whether as a powder, drink or capsule – it doesn’t go straight to your skin or joints.
Like all proteins, collagen is broken down during digestion into individual amino acids and small peptides.
Your body then uses those building blocks wherever they’re most needed at the time. And this is often to support things that the body (understandably) deems more important than how our skin looks: things like muscle repair, immune function, enzymes, or connective tissue.
So unlike the advertising might suggest, collagen supplements are not a targeted delivery system to improve appearance.
Can collagen supplements help with wrinkles and skin?
There is some research suggesting that collagen peptide supplements may lead to modest improvements in:
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skin hydration
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skin elasticity
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fine wrinkle appearance
These effects are usually seen after consistent use over 8-12 weeks in small clinical trials.
However, it’s important to put this into context:
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the effects are generally small
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studies are often short-term and involve small numbers of participants
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some studies are industry-funded
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results vary between individuals
So while some people may notice subtle changes, collagen supplements are not a guaranteed or dramatic anti-wrinkle solution.
Factors like wearing sunscreen, getting enough sleep, good quality nutrition, and not smoking, have a much larger impact on skin ageing.
Do collagen supplements help joints and connective tissue?
There is some evidence that collagen supplements may help joint comfort in certain people, particularly when combined with exercise.
This is probably where collagen has the strongest case.
However, it’s still best thought of as supportive rather than transformative.
And it’s nowhere near as beneficial as strength training, general movement, good nutrition, and sleep.
An Important Point to Know About Collagen Supplements
One of the biggest misunderstandings around collagen is how it compares to other protein sources.
Collagen is not a complete protein – meaning it doesn’t contain all the essential amino acids the body needs to get from food.
Importantly, it’s particularly low in leucine.
Leucine is an essential amino acid that plays a key role in stimulating muscle protein synthesis – the process that helps maintain and build muscle.
This matters because:
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muscle mass naturally declines with age
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maintaining muscle is crucial for strength, metabolism, bone health and independence
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women often already struggle to eat enough protein
High-quality protein sources such as:
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meat, fish and eggs
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dairy
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soy
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whey protein
contain all essential amino acids, including good amounts of leucine.
Collagen doesn’t.
So if collagen replaces other protein foods in your diet, you may actually be missing what your body needs most as you get older (especially during perimenopause and menopause).
It’s fine as an additional protein if you decide to take it – just don’t have it instead of complete protein foods like dairy, fish, meat, eggs, soy and whey protein.
So… should you take collagen supplements?
Here’s the balanced answer.
Collagen supplements:
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may offer small benefits for skin hydration or joint comfort for some people
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are not harmful for most healthy adults
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are optional, not essential
They should be seen as an add-on (if at all), once the foundations are in place.
And the foundations that make the biggest difference are:
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eating enough protein
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strength training
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good sleep
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adequate energy intake
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consistent lifestyle habits
The bigger picture: what collagen doesn’t address
When women ask me about collagen, they’re usually not just asking about a supplement.
They’re asking:
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How do I age well?
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How do I stay strong and healthy long-term?
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What actually makes a difference as I get older?
Collagen is a small piece of that conversation – and not the most important one.
In my next blog post, I’ll cover what actually supports healthy ageing, including:
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nutrition that supports muscle, bone and metabolic health
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strength training and movement
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sleep, hydration and lifestyle factors
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supplements that can be helpful – and which ones are mostly hype
Need Some Help to Cut Through the Noise and Find What Really Works?
This kind of confusion around supplements is incredibly common, and completely understandable.
Through online coaching, I help women:
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cut through conflicting advice
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focus on what actually works
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eat well without restriction
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get stronger and fitter
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support sustainable fat loss
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and build a healthier relationship with food
If you’d love personalised support in 2026 to lose weight, get stronger, improve your relationship with food, and keep the results for good – I would love to help you.
(Check out my Client Results page to see how many women just like you have reached their goals through Online Coaching)
You can find more about having me on your team here:
Online Weight Loss Coaching with Hayley
