Collagen Supplements Explained: What Works, What’s Hype, and How to Choose

A follow-up to our blog on Collagen Banking

As the field of medical aesthetics continues to evolve, there has been a clear shift towards preventative and regenerative approaches. With this change in focus, collagen supplements have grown significantly in popularity. The underlying premise is simple: a strong, healthy skin foundation can enhance the outcomes of ‘in clinic’ aesthetic treatments. Oral collagen supplementation may support improvements in skin hydration, reduction in fine lines and wrinkles, and overall skin quality.

Market-leading brands cite studies suggesting that a single daily dose of marine collagen can reduce wrinkles by up to 42% within 21 days, with many participants reporting visibly improved hydration and firmer skin within just two to three weeks. At the same time, social media, high streets, and supermarkets are saturated with collagen products promising dramatic results, often supported by celebrity endorsements and testimonials. This abundance of choice can make it challenging to determine which product is most appropriate for you.

As with most interventions in aesthetics and wellness, consistency is key and collagen supplements are no exception. While some brands promote visible changes within a few weeks, meaningful results often require several months of consistent use. In clinic treatments such as microneedling or laser therapies may deliver faster improvements in skin quality; however, factors including cost, appointment availability, travel, and downtime must be considered when determining the most suitable option for each individual.

Collagen Types

There are 28 known types of collagen, but Types I, II, III, IV, and V are most relevant to skin health. Within aesthetics, Types I and III are particularly important. Type I collagen is found in the skin, connective tissue, and bones, while Type III is present in the skin, muscles, and blood vessels.

Currently, the two primary sources of collagen supplements on the market are marine and bovine, both of which provide collagen peptides. Vegan collagen supplements are rapidly evolving as an alternative. While these do not contain collagen itself, they aim to stimulate the body’s own collagen production by supplying key building blocks such as amino acids and Vitamin C. Emerging studies are promising, suggesting improvements in skin hydration of up to 18%, wrinkle reduction of 27.5%, and an overall improvement in skin texture of 20.1% within four weeks.

Marine collagen, which is predominantly Type I, is typically derived from fish skin and scales and is often recommended for those primarily targeting skin, hair, and nail health. Bovine collagen contains both Types I and III and is usually sourced from cow hides and connective tissue. While generally more cost effective, bovine collagen is often promoted for joint, bone, and gut health in addition to skin support. Marine collagen is frequently reported to be approximately 1.5 times more bioavailable than bovine collagen.

Forms, Dosage and Safety

Collagen supplements are available in various forms, including powders, capsules, liquids and gummies, as well as topical products such as creams and oils. While topical collagen may improve surface skin hydration and injectable treatments can stimulate collagen production, oral supplementation can play a supportive role in long term collagen banking.

Clinical guidance currently suggests a minimum daily dose of 2.5 g of collagen to support skin health, with higher doses of 10 g or more typically aimed at joint and muscle support. As with all supplements, side effects are possible, and excessive collagen intake may lead to gastrointestinal symptoms such as bloating, abdominal discomfort and nausea.

Collagen Absorption: Does the 500 Dalton Rule Apply to the Gut?

Once ingested, collagen is broken down into smaller peptides and amino acids. These are absorbed into the bloodstream and can stimulate fibroblasts—the cells responsible for collagen production—thereby supporting endogenous collagen synthesis.

Bioavailability is therefore critical and evidence suggests that smaller peptide sizes are absorbed more efficiently. In topical skincare, the well known 500 Dalton Rule proposes that molecules larger than 500 Daltons cannot effectively penetrate the skin barrier. Interestingly, a similar principle appears to apply to intestinal absorption. For collagen peptides to cross the intestinal wall and enter systemic circulation efficiently, molecular weights of 500 Daltons or less are considered optimal.

While larger peptides may still be absorbed, they often require additional breakdown, which may reduce overall efficacy. As a result, some manufacturers use advanced techniques to produce hydrolysed peptides as small as 300 Daltons to enhance absorption potential.

Practical Considerations

For many individuals, the greatest challenge is adherence to a daily supplementation routine. Cost, convenience, allergies, ethical sourcing, and palatability should all be considered. Bovine collagen is typically more affordable, whereas marine collagen is often perceived as more sustainable due to its sourcing.

Some formulations include additional ingredients such as Vitamin C, Hyaluronic acid or digestive enzymes to support absorption and efficacy. Concerns are occasionally raised about collagen degradation when added to hot beverages; however, unless exposed to extremely high temperatures (above approximately 150°C), the quality of collagen is unlikely to be significantly affected.

Personal Perspective

One of the main challenges I encountered when starting collagen supplements was maintaining consistency. As a neurodiverse doctor, I require solutions that integrate seamlessly into my routine and that do not involve measuring powders or consuming large volumes of liquid. After trialling several products, I found a formulation that suited my lifestyle, allowing me to remain consistent. After several month,s I began to see visible improvements, and sharing this experience and my results with my patients has been beneficial.

I have seen a notable increase in clinic enquiries regarding collagen supplements and skincare in 2026 so far. While packaging and marketing may be appealing, it is essential to scrutinise serving sizes and dosing recommendations. Some products require two to four tablespoons per day to reach an effective dose, while some gummies may contain up to 32 times less than the recommended minimum. Additionally, some tubs provide as little as a two week supply, despite appearing cost effective at first glance.

In Summary

Oral collagen supplementation may support improvements in skin quality when used consistently and appropriately. Selecting the right product requires consideration of individual goals, budget, lifestyle, and ethical preferences. Results are not immediate and supplements should be viewed as an adjunct to—rather than a replacement for—a comprehensive skincare and aesthetic treatment plan.

For personalised advice, consult your aesthetics practitioner.