The word “collagen” seems to be everywhere. Walk down any health & beauty section in the store, and you’re likely to be bombarded with creams, pills, and other products promising to boost your skin’s elasticity.
If you’ve learned about collagen and what it does, it might be easy to assume that all those products are just different versions of the same thing. But not all collagen products are created equal.
To understand why, it’s important to understand what collagen is, and how your body produces and uses it.
Quick Collagen Crash Course
Collagen is a protein. In fact, it’s the most abundant protein in your body. It helps build strong skin, hair, nails, bones, and joints.
Collagen peptides help support the cells that produce keratin and the surrounding matrix. They also protect hair follicle cells from oxidative stress and inflammation, leading to stronger, healthier hair.
The Problem With Collagen Creams
Many people think they can put collagen directly on their skin and see a difference. Makes sense, right? If you want to improve the collagen levels in your face, why not just apply a cream that’s full of it?
But here’s the problem: collagen molecules are too big to soak into your skin. Studies show that topical collagen does not reach the deeper layers of the skin where real repair happens (1). So while collagen creams may feel nice or make your skin soft for a little while, they do not rebuild collagen where it matters most.†
That’s why many dermatologists and scientists agree that topical collagen doesn’t work the way people think it does.
Oral Collagen
Now let’s look at oral collagen. This is when you eat or drink collagen, usually as a powder, capsule, or liquid. When you do this, your body breaks the collagen down into tiny pieces called peptides and amino acids. These are the building blocks your body uses to make more collagen.
Your bloodstream carries these building blocks to your skin, joints, and bones. Then your body uses them to rebuild and repair those tissues. That’s something a cream could never do.
Studies have shown some exciting results:
One study found that people who took collagen peptides for 12 weeks saw better skin elasticity and less dryness (2).
Another study found improvements in joint pain, especially in people with active lifestyles or mild arthritis (3).
Some research even suggests that collagen can help increase bone strength and nail growth (4, 5).†
Of course, your body still needs help from other nutrients to make collagen. You’ll get the best results if you also get enough vitamin C, zinc, and copper from food or supplements.
Common Concerns, Answered
→ “Is collagen a scam?”
No, but some collagen products are. Many companies make big promises without good science. The form, dose, and type of collagen all matter. Look for hydrolyzed collagen (also called collagen peptides), which is the easiest for your body to absorb.
→ “Won’t my stomach just break it down and waste it?”
That’s actually what’s supposed to happen. Your digestive system breaks collagen into smaller parts so your body can use it. Those peptides are exactly what your body needs to build new collagen in the right places.
→ “I’ve tried it and didn’t see a difference.”
Some people need more time to notice results. It usually takes 8 to 12 weeks of daily use to see changes. Also, not all products are created equal. A high-quality collagen supplement will work better than a cheap, low-dose one.
So, Is Collagen Effective?
Yes, when taken the right way. If you’re looking for stronger skin, better joint health, or thicker hair, oral collagen is proven to help.†
Creams and serums might feel good, but they won’t rebuild collagen deep in your skin. That job belongs to the kind of collagen your body can actually use.
In a world full of flashy skincare ads and bold health claims, it’s easy to get confused. But the science is clear: if you want real collagen benefits, skip the creams and start with what your body truly needs — high-quality, digestible collagen and the nutrients that help it work.
† These statements have not been evaluated by the Food and Drug Administration. This article is for educational purposes only; products are not intended to diagnose, treat, cure, or prevent any disease.
Relevant Studies
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Agustina, L., Miatmoko, A., & Hariyadi, D. (2023). Challenges and strategies for collagen delivery for tissue regeneration. Journal of Public Health in Africa, 14. https://doi.org/10.4081/jphia.2023.2505.
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Kim, D., Chung, H., Choi, J., Sakai, Y., & Lee, B. (2018). Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients, 10. https://doi.org/10.3390/nu10070826.
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Zdzieblik, D., Brame, J., Oesser, S., Gollhofer, A., & König, D. (2021). The Influence of Specific Bioactive Collagen Peptides on Knee Joint Discomfort in Young Physically Active Adults: A Randomized Controlled Trial. Nutrients, 13. https://doi.org/10.3390/nu13020523.
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Viguet-Carrin, S., Garnero, P., & Delmas, P. (2005). The role of collagen in bone strength. Osteoporosis International, 17, 319-336. https://doi.org/10.1007/s00198-005-2035-9.
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Nimni, M. (2018). Collagen and Derived Peptides as Nutritional Supplements for Integumental Care. Journal of the American College of Nutrition, 37, 267 - 268. https://doi.org/10.1080/07315724.2018.1423584.
