Collagen supplements may offer some benefits for skin elasticity and joint health, but the scientific evidence remains weak, according to a review of existing research. The protein, which naturally declines with age, has become a booming business, with proponents like tech entrepreneur Bryan Johnson taking 25g daily. However, experts caution that marketing claims often outpace the science.
Andrea Soares, a registered dietitian in Georgia, US, notes that true collagen is only found in animal connective tissue. Vegan 'collagen' products typically contain ingredients that boost the body's own collagen production, such as vitamin C and amino acids. She advises vegans to focus on a balanced diet rather than plant-based supplements lacking actual collagen.
Different forms of collagen exist: hydrolysed collagen (peptides) and undenatured type II collagen, the latter sourced from cartilage. While hydrolysed collagen is better absorbed, both are broken down during digestion. David Hunter, a rheumatology researcher at the University of Sydney, says the evidence for joint benefits is insufficient, and many studies are industry-funded, raising concerns about bias.
The European Food Safety Authority (EFSA) has not approved any health claims for collagen supplements. Leng Heng, a senior scientific officer at EFSA, explains that submitted claims—such as maintaining skin elasticity or improving joint function—lacked sufficient human studies or relied on animal data. The main risk, experts say, may be wasting money rather than any serious side effects.
