Protocols › Collagen

Collagen for skin

Goal: To improve skin hydration, elasticity and wrinkles, as some trials of collagen peptides found.

Each protocol describes what studies used, for one goal or for one group of people. It is not advice for you: talk to a doctor before you start a supplement.

Updated 9 Nov 2026
Dose

2.5 g of collagen peptides a day in a trial of 114 women aged 45 to 65.[1] Trials of collagen peptides in general gave 2.5 to 15 g a day.[2]

Form

Hydrolyzed collagen (collagen peptides) from cattle, pigs or fish.[3] In a 2023 review, the source changed the effect on hydration but not on elasticity.[4]

How long

8 weeks in the trial of 114 women; a 2021 review concluded that 90 days improves skin.[1][5]

What studies found

Reviews of 19 trials (1,125 people) and 26 trials (1,721 people) found better hydration and elasticity.[5][4] A 2025 review of 23 trials found no effect in the trials not funded by companies and in the high-quality trials.[6]

Ask a doctor first

The skin trials in a 2021 review enrolled adults aged 20 to 70, 95% of them women.[5] Collagen was generally well tolerated in a 2026 review of 25 trials.[7] Ask a doctor or pharmacist first if you have a fish allergy, have had kidney stones, or are pregnant or breastfeeding.[8][9]

References

  1. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S Skin Pharmacol Physiol, 2014. PMID 24401291
  2. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Paul C, Leser S, Oesser S Nutrients, 2019. PMID 31096622
  3. Hydrolyzed Collagen-Sources and Applications. León-López A, Morales-Peñaloza A, Martínez-Juárez VM, Vargas-Torres A, Zeugolis DI, Aguirre-Álvarez G Molecules, 2019. PMID 31703345
  4. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, et al. Nutrients, 2023. PMID 37432180
  5. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. de Miranda RB, Weimer P, Rossi RC Int J Dermatol, 2021. PMID 33742704
  6. Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Myung SK, Park Y Am J Med, 2025. PMID 40324552
  7. Efficacy and safety of hydrolyzed collagen supplementation on skin health outcomes: a systematic literature review of randomized controlled trials. Bassila C, Bassila JC, Slim M Eur J Clin Nutr, 2026. PMID 42342959
  8. Collagen-An Important Fish Allergen for Improved Diagnosis. Kalic T, Kamath SD, Ruethers T, Taki AC, Nugraha R, Le TTK, et al. J Allergy Clin Immunol Pract, 2020. PMID 32389794
  9. Hydroxyproline ingestion and urinary oxalate and glycolate excretion. Knight J, Jiang J, Assimos DG, Holmes RP Kidney Int, 2006. PMID 17021603