Collagen supplements have become one of the trendiest wellness additions to our morning routines. Blend it into your smoothie, stir it into your coffee, or sip it as bone broth—no matter how you take it, drinking collagen is marketed as the secret to glowing skin, stronger joints, and post-workout recovery. But does it actually live up to the hype when it comes to skin health?
As a nutritionist, I’m all for easy ways to nourish your body—but I also believe in cutting through the marketing fluff. So, I turned to a few respected dermatologists and a holistic nutritionist to get the facts: What does drinking collagen really do for your skin? Is it worth adding to your routine? And are there better ways to support collagen naturally?
Let’s dive in.
What Exactly Is Collagen?
Collagen is a protein your body naturally produces. Think of it as the structural glue that holds your skin, hair, nails, bones, and joints together. It keeps your skin firm, elastic, and youthful-looking. Alongside elastin, collagen forms a framework under the skin that supports new cell growth.
Here’s the catch: collagen production begins to decline in our mid-20s. Over time, this drop can lead to visible signs of aging—like fine lines, wrinkles, and sagging skin.
That’s where collagen supplements come in.
How Do Collagen Supplements Work?
Most collagen supplements use hydrolyzed collagen or collagen peptides. These are broken-down forms of collagen that are easier for your body to absorb. They come in powders, capsules, drinks, or even protein bars—and are often added to coffee, smoothies, or breakfast bowls.
The idea is simple: by consuming collagen, you may support your body’s natural ability to produce it, leading to healthier, plumper skin (and bonus—stronger joints and nails).
But does the science back this up?
What the Research Really Says
There’s no clear consensus—yet. According to Dr. Joshua Zeichner, a board-certified dermatologist, the most reliable research we have comes from placebo-controlled clinical trials. Some studies show noticeable improvements in skin hydration and elasticity. Others? Not so much.
A big issue: many collagen studies are funded by the supplement companies themselves, which means results could be biased. And many of the measurements used—like visual skin improvement or self-reported changes—can be subjective.
Still, there’s a promising trend. Some experts believe that ingestible collagen peptides can reach the deeper layers of the skin in ways that topical products simply can’t.
Can Collagen Cause Side Effects?
Generally speaking, collagen supplements are safe for most people. But there are a few things to keep in mind:
- Acne flare-ups: Some people, especially those prone to breakouts, might notice more pimples—especially when using powdered collagen.
- Kidney issues: If you have a history of kidney stones, it’s best to speak with your healthcare provider before adding collagen to your routine.
- Source matters: Most collagen comes from animal sources (bovine, marine, or porcine). If you’re vegan or vegetarian, note that collagen-boosting supplements (like those with vitamin C or zinc) won’t contain actual collagen—but they can still support your body’s natural production.
Holistic nutritionist Kayleigh Christina notes that collagen from bone broth tends to be better tolerated and more bioavailable than some powders.
Want to Support Your Collagen Naturally? Try These Proven Methods
Even if the jury’s still out on collagen drinks, there are plenty of well-researched ways to keep your skin firm, healthy, and glowing:
1. Use SPF Daily
UV rays are one of the biggest culprits in collagen breakdown. A broad-spectrum sunscreen (SPF 30 or higher) helps protect your skin and preserve collagen for the long run.
2. Eat Antioxidant-Rich Foods
Vitamins C and E, along with zinc, play a big role in collagen production. Fill your plate with leafy greens, citrus fruits, berries, nuts, seeds, and fish.
3. Try Retinoids
Retinoids (vitamin A derivatives) are gold standards in anti-aging skincare. They speed up cell turnover and encourage new collagen production.
4. Stay Active
Regular movement improves circulation and delivers nutrients to your skin—especially those that support collagen synthesis. Bonus: it helps reduce stress, which can also age the skin.
5. Hydrate (with Minerals!)
Drink enough water—ideally mineral water—to keep your skin plump and encourage collagen-building processes. If you use a water filter, consider re-mineralizing with drops or trace minerals.
6. Consider Professional Treatments
Microneedling, laser resurfacing, and chemical peels create tiny controlled injuries that trigger collagen renewal. These in-office treatments are effective but should always be done by a licensed pro.
7. Watch Your Lifestyle
Smoking, excess sugar, and highly processed foods all accelerate collagen breakdown. Clean up your habits to help your skin stay resilient and vibrant.
Final Thoughts
So, is drinking collagen a miracle fix? Probably not. But it’s not snake oil either.
If you enjoy adding collagen to your coffee or smoothies, it likely won’t hurt—and it might help, especially when paired with a healthy lifestyle and good skincare. But don’t rely on it as your only strategy. Protecting and supporting your body’s own collagen production through smart habits, a balanced diet, and sun protection will go a long way.
And as always, listen to your body—and work with a healthcare provider to find what works best for your skin.
Meet the Experts
- Dr. Lindsey Zubritsky is a board-certified dermatologist with a focus in general dermatology, cosmetic dermatology, and surgical dermatology.
- Dr. Ranella Hirsch is a board-certified dermatologist and the co-founder of the custom skincare brand Atolla.
- Dr. Joshua Zeichner is a board-certified dermatologist specializing in cosmetic and medical dermatology.
- Kayleigh Christina is a Holistic Nutritionist and the co-founder of CLEARSTEM Skincare, a clean skincare line that targets acne, anti-aging, and scar reversing.
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