Can collagen supplements improve your skin? Here's what the research shows?

October 20, 20255:00 AM ET .... The evidence Let's start with skin. When it comes to skin health, there are studies that suggest collagen supplements work. "There have been randomized controlled trials that have shown that after 8 to 12 weeks of collagen supplementation, things like depth of wrinkles, skin elasticity, dermal thickness seem to be improved," says Dr. Maryanne Makredes Senna, an assistant professor of dermatology at Harvard Medical School. One meta-analysis of 19 studies published in 2021 found that, compared with a placebo, people taking collagen supplements had better skin hydration, elasticity and improvements in wrinkles. A second meta-analysis was published this year. It looked at 23 randomized controlled trials with more than 1,400 patients who took collagen supplements for skin issues, and it also found significant improvements in those same areas after 90 days. But Senna says those findings came with a big caveat: The studies that found the biggest improvements were lower-quality and were funded by the supplement industry, she says. "High-quality studies and studies not funded by industry did not show a significant association rate," Senna says. Given that, the state of the evidence when it comes to collagen supplements for skin is mixed at best, says dermatologist Lauren Taglia. "As physician-scientists, we would love to see studies done on a large scale and done independently," she says. ... The bottom line If it's healthier skin you're after, collagen supplements "could be helpful, but there's not a ton of strong evidence to support them at this point," Taglia says. Your best bet is to focus on things that do have robust evidence behind them, says Dr. Maya Jonas, an assistant professor of dermatology at the Ohio State University. That includes wearing sunscreen and other sun protection and using vitamin A-based products like retinol, which have been clinically proven to stimulate collagen production. Keeping your skin moisturized is also important. Lifestyle factors matter too, Jonas says. She recommends a diet rich in fruits and vegetables, which provide antioxidants like vitamin C, and nuts and seeds, which are good sources of zinc and copper and help support collagen production. "We always talk about diet, making sure patients are eating a healthy Mediterranean diet that's well-balanced, avoiding alcohol, not smoking and avoiding secondhand smoke," Jonas says. And get plenty of sleep and exercise, adds Senna. Poor sleep and stress can take a toll on skin, while exercise can improve blood flow to the skin and may help counteract the loss of elasticity and dermal thickness that comes with aging. That's not just good for skin, but overall health, too.