The Truth About Collagen for Your Skin

Written by WebMD Editorial Contributor
Medically Reviewed by Jabeen Begum, MD on April 15, 2025
What Is Collagen?
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What Is Collagen?

Collagen is the most abundant protein in your body, making up about 30% of its protein content. It's a crucial part of connective tissues, including skin, bones, and muscles. In skin, collagen provides strength and elasticity. As we get older, our bodies produce less collagen, leading to wrinkles and sagging skin.

Collagen-Rich Foods for Skin
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Collagen-Rich Foods for Skin

As you age, it's harder to keep up your natural collagen levels. This is especially true after menopause. It's because, over time, your body increasingly struggles to absorb enough of the nutrients to make collagen. Eating collagen-rich foods can help overcome some of this absorption problem. Foods that may help include bone broth, fish with edible skin, chicken, and egg whites. Citrus fruits and other vitamin C-rich foods help support collagen production.

Collagen Supplements for Skin
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Collagen Supplements for Skin

Some studies suggest that collagen supplements may help plump up the skin and reduce sagging. A 2019 review found that collagen supplements could improve skin elasticity and hydration in 12 weeks. Supplements, whether powder, liquid, or pill form, come in the form of collagen peptides, also known as hydrolyzed collagen. Collagen peptides are smaller, more easily absorbed forms of collagen.
 

Additional Beauty Benefits of Collagen
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Additional Beauty Benefits of Collagen

In addition to firmer, more hydrated skin, collagen may improve your hair and nails. In one study, a group of women with thinning hair saw significant increases in their hair's quantity, scalp coverage, and thickness while taking daily collagen supplements. Another study in a group of women showed faster nail growth and fewer broken or chipped nails after 4 weeks of daily collagen supplements.

Other Ways to Boost Collagen
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Other Ways to Boost Collagen

Retinoids (like retinol and prescriptiontretinoin) have been proven to boost collagen in your skin, smooth fine lines, and even skin tone. Regular use of sunscreen helps protects the existing collagen in your skin. You also can help support collagen production with a healthy diet that limits sugar and has enough protein, vitamin C and zinc.

The Bottom Line on Collagen for Skin
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The Bottom Line on Collagen for Skin

Collagen plays a crucial role in skin health, but the effectiveness of supplements is still debated. While some studies suggest they can improve the appearance of skin, more research is needed. For proven skin benefits, focus on a healthy diet, sun protection, and established skincare ingredients like retinoids and vitamin C. If you want to take collagen supplements, there is little downside as long as you get your collagen from a trustworthy and high-quality brand. Research has shown that non-pregnant adults can safely consume between 2.5 and 15 grams of collagen a day.

This content was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication.
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