In recent years, collagen drinks and supplements have been widely promoted by celebrities and influencers as miracle solutions for skin, hair, and nails. These products claim to enhance beauty by improving skin elasticity, reducing wrinkles, and strengthening hair and nails.
The logic behind these claims seems plausible—collagen is a crucial protein found in our skin, hair, nails, and connective tissues, so consuming it might appear to restore the youthful appearance and health of these tissues. But how much of this hype is supported by science? Let’s take a closer look at what collagen is, what the research says, and whether collagen supplements are worth adding to your routine.
What is Collagen?
Collagen is the most abundant structural protein in the human body. It forms the building blocks for many tissues, including skin, hair, nails, tendons, cartilage, and bones. Along with elastin and hyaluronic acid, collagen is responsible for maintaining the firmness, elasticity, and moisture of the skin. In addition, it helps produce proteins such as keratin, which form hair, skin, and nails. Essentially, collagen works like a scaffold, giving tissues structure and strength.
Our bodies naturally produce collagen by using amino acids from protein-rich foods like meat, fish, and bone broth. However, as we age, collagen production declines, contributing to visible signs of aging like wrinkles, sagging skin, and brittle hair and nails. Other factors, such as excessive sun exposure, smoking, and alcohol consumption, also accelerate the depletion of collagen.
Collagen supplements and drinks are typically marketed as a way to replenish this lost collagen. These products contain hydrolyzed collagen, which has been broken down into peptides (short chains of amino acids) to make it easier for the body to absorb. The collagen in these supplements is usually sourced from fish, cattle, pigs, or chickens. But does consuming collagen in this form actually deliver the promised beauty benefits?
What Does the Science Say About Collagen Supplements and Drinks?
Collagen supplements have been the subject of growing interest in scientific research, particularly regarding their effects on skin health. Here’s what we know so far:
Skin Health
Several studies suggest that collagen supplements can improve skin hydration, elasticity, and reduce wrinkles. A review published in the International Journal of Dermatology analyzed 19 studies involving 1,125 participants who took collagen supplements. The results showed that these individuals experienced improvements in skin firmness, suppleness, and moisture content, along with a reduction in the appearance of wrinkles. These findings seem promising, but there’s a caveat: most of the collagen supplements used in these trials contained additional ingredients such as vitamins, minerals, antioxidants, hyaluronic acid, and coenzyme Q10. This makes it difficult to determine whether the observed benefits were due solely to the collagen, or a combination of ingredients.
Other studies have examined the effects of specific collagen peptides. For example, randomized controlled trials have shown that supplements containing high amounts of peptides like prolylhydroxyproline and hydroxyprolylglycine can improve skin moisture, elasticity, wrinkles, and roughness. These peptides are thought to stimulate the production of collagen and other important proteins in the skin. However, while these small trials are encouraging, large-scale, high-quality studies are still needed to confirm the long-term safety and efficacy of collagen supplements.
Hair and Nail Health
Unlike the evidence for skin benefits, there is very little research to support the use of collagen supplements for improving hair and nails. One small 2017 study involved 25 participants with brittle nails. The participants took 2.5 grams of collagen daily for 24 weeks and reported improved nail growth and reduced brittleness. However, the study lacked a control group taking a placebo, making it impossible to draw strong conclusions about the effects of collagen.
As for hair, there is currently no scientific evidence to support the claims that collagen supplements can enhance hair growth, thickness, or shine. No human studies have directly examined whether collagen improves hair health. While collagen is involved in the production of keratin, the protein that makes up hair, it remains unclear whether consuming collagen supplements leads to measurable improvements in hair quality.
Can Our Bodies Absorb Collagen?
One key question is whether the collagen we consume in supplements or drinks can actually be absorbed and used by the body. Collagen, in its whole form, is too large to be absorbed through the gut. However, hydrolyzed collagen has been broken down into smaller peptides, making it easier for the body to absorb.
Once these peptides are absorbed into the bloodstream, they can be used as building blocks to create new proteins such as keratin and collagen, which are essential for skin, hair, and nails. However, it’s important to note that the body doesn’t necessarily send these peptides straight to the skin or hair. Instead, they may be used where the body needs them most, such as in cartilage, muscles, tendons, or bones. At this point, no human studies have definitively proven that taking oral collagen directly results in increased collagen levels in the skin, hair, or nails.
Should You Try Collagen Supplements or Drinks?
Despite the growing popularity of collagen supplements, there is not enough definitive evidence to recommend them as a proven solution for improving skin, hair, or nail health. While some studies suggest that collagen supplements may improve skin texture, hydration, and elasticity, the long-term effects and safety are not yet clear. There is also insufficient evidence to support the use of collagen supplements for enhancing hair growth or nail strength.
If your primary goal is to improve the appearance of your skin, you might be better off focusing on strategies that have been scientifically proven to work. For example, protecting your skin from the sun, using topical retinoids, and applying moisturizers that contain ingredients like hyaluronic acid have all been shown to improve skin texture and reduce wrinkles. These measures, combined with a healthy lifestyle, can do more for your skin than collagen supplements alone.
What to Consider If You Choose to Try Collagen Supplements
If you’re still interested in trying collagen supplements or drinks, there are a few things to keep in mind:
1. Check the Ingredients: Look for supplements that contain high levels of collagen peptides, particularly prolylhydroxyproline and hydroxyprolylglycine, as these peptides have shown the most promise in reducing wrinkles and improving skin hydration. Avoid products with excessive fillers or additives that could dilute the effectiveness of the collagen.
2. Consult Your Doctor: Before starting any new supplement, it’s important to talk to your healthcare provider, especially if you have medical conditions like gout or need to limit your protein intake. Some people may experience side effects from collagen supplements, such as digestive discomfort or allergic reactions.
3. Be Realistic About Expectations: Collagen supplements may offer some benefits for skin hydration and elasticity, but they are not miracle cures. It’s also worth noting that results, if any, will take time to appear. It’s important to maintain realistic expectations and combine supplements with other proven skincare practices.
The Bottom Line
While collagen supplements and drinks are popular, there is still limited scientific evidence to support their efficacy in enhancing skin, hair, and nail health. Some small studies suggest that collagen peptides can improve skin moisture and elasticity, but the long-term safety and effectiveness of these products are not yet well understood. Moreover, there is no substantial evidence to support claims that collagen improves hair or nail health.
For those concerned about thinning hair, brittle nails, or aging skin, it’s always a good idea to consult with a dermatologist or healthcare provider. There are many proven options available, from medical treatments to lifestyle changes, that can help improve the health and appearance of skin, hair, and nails.
In the meantime, focusing on a balanced diet, quitting smoking, limiting alcohol consumption, and using sun protection will do far more to keep your skin looking youthful and your hair and nails healthy than collagen supplements alone. These simple, evidence-based practices should be the foundation of any beauty and wellness routine.