A major scientific review has landed on a measured verdict about one of the wellness industry’s most popular supplements. Collagen pills and powders, taken consistently over time, do produce real improvements in skin elasticity and hydration. They may also reduce joint pain and stiffness associated with arthritis and general wear on the body. What they will not do is stop wrinkles.

The review, published in the Aesthetic Surgery Journal Open Forum, drew from 113 clinical trials involving nearly 8,000 participants. Researchers from Anglia Ruskin University conducted the analysis without any funding from the supplement industry, a distinction they were careful to note given how many of the underlying studies had been financed by the companies that make these products.

Why collagen matters for aging skin

Collagen is a protein the body produces naturally. It supports skin, nails, bones, and connective tissues including tendons and cartilage. The problem is that production slows from early adulthood onward, and existing collagen breaks down at a gradually increasing rate as the years pass.

Smoking and prolonged sun exposure accelerate that process. Around menopause, the rate of loss increases sharply. Researchers noted that skin loses roughly a third of its collagen during that period, which helps explain why changes in skin texture and firmness often become more pronounced at that stage of life.

The supplement market has responded to this biology with a wide range of products, including marine, bovine, and vegan collagen options. The review was not able to determine whether any particular type performed better than the others, which leaves that question open for further research.

What collagen supplements can and cannot do

Prof. Lee Smith, one of the lead investigators on the review, was direct about the findings. The evidence supports collagen supplementation for specific outcomes, particularly skin health and osteoarthritis, but the broader anti-aging claims that have become attached to these products go beyond what the data shows.

The researchers suggest repositioning collagen not as a wrinkle treatment but as a tool for general skin maintenance, particularly for skin that has been affected by aging or sun damage. Improvements in skin tone and moisture were among the documented benefits, and both are associated with a more youthful appearance even if they do not address wrinkles directly.

Smith noted that many bold anti-aging claims have been made about collagen supplements, and that industry-funded research has contributed to overstated expectations. The Anglia Ruskin review was designed to cut through that noise and present the strongest available evidence without a commercial interest shaping the conclusions.

The role of diet in collagen production

Supplements are not the only route to supporting the body’s collagen levels. Nutrition scientists point to several dietary factors that influence how well the body produces collagen on its own.

Vitamin C plays a direct role in collagen formation and is found in citrus fruits, berries, peppers, tomatoes, and green vegetables. Zinc, which supports collagen production as well, appears in meat, poultry, cheese, certain shellfish, nuts, seeds, and whole grains.

For people who follow vegan diets, animal-derived collagen supplements and many food sources are not an option. The body, however, synthesizes its own collagen from amino acids found in plant-based proteins such as beans and lentils. Vegan collagen supplements are also available, though the review did not assess their effectiveness separately.

What dermatologists are saying

The review has been welcomed by skin health professionals, though some are calling for more targeted research before drawing firm conclusions. Dr. Tamara Griffiths, president of the British Association of Dermatologists, acknowledged the promise in the findings while noting that more rigorous dermatological studies are needed to build on what this review has established.

That measured response reflects where the science stands. The evidence is strong enough to say collagen supplementation is not a wellness myth. It is not strong enough to say it is everything the marketing suggests.

The honest version sits somewhere in between, which is where most things in nutrition science tend to land.