Why Skin Changes With Age, and What Studies Say About Collagen Supplements

Collagen is the most common protein in your skin. It gives skin its structure and firmness. And as we get older, our bodies make less of it. In one study, skin cells taken from people over 80 produced noticeably less of a key collagen building block than cells from people aged 18 to 29 (American Journal of Pathology, 2006).

That natural decline is one reason collagen supplements have become so popular. But do they actually do anything? Here is what the research shows, and what it doesn't.

What collagen does in your skin

Think of collagen as the scaffolding in the deeper layer of your skin. Types I and III are the main forms there. The same 2006 study described reduced production of collagen types I and III as characteristic of aged skin.

Sun exposure, smoking and other lifestyle factors also affect how skin ages, which is why daily sunscreen and not smoking remain the basics any dermatologist will mention first.

What studies say about collagen supplements

Collagen supplements are usually "hydrolyzed," meaning the protein is broken into smaller pieces called peptides. Manufacturers make them from animal sources such as hides, bones, cartilage or fish skin, and the peptides dissolve easily in liquid, which is why most collagen is sold as a powder. Two large reviews have pooled the clinical trials:

• A 2021 meta-analysis in the International Journal of Dermatology combined 19 randomized, placebo-controlled trials with 1,125 participants aged 20 to 70, about 95% of them women. Compared with placebo, hydrolyzed collagen was associated with improvements in skin hydration and elasticity.
• A 2023 meta-analysis in Nutrients looked at 26 trials with 1,721 participants and also found improvements in hydration and elasticity. The authors noted several biases in the included trials and called for larger studies.

In plain terms: the research points in a positive direction for skin hydration and elasticity, but it isn't conclusive, the products tested varied, and results differ from person to person.

Simple habits that support your skin

• Use a broad-spectrum sunscreen every day, including in winter.
• Don't smoke, and limit alcohol.
• Get enough sleep and stay hydrated.
• Eat enough protein from a variety of foods.

Can you get collagen from food?

Your body makes its own collagen from the amino acids in the protein you eat, so a varied diet with enough protein matters. Vitamin C, found in citrus fruit, peppers and berries, is also needed to make collagen. Foods such as bone broth, gelatin and the skin and connective tissue of meat and fish contain collagen too. Supplements offer a measured, convenient amount, but they aren't required.

What about wrinkles?

A 2026 systematic review by Batool and colleagues in the Journal of Cosmetic Dermatology found that wrinkle benefits did not remain robust after sensitivity analyses. The review reported improvements in hydration and elasticity, while noting differences between formulations, measurements and study durations. Be skeptical of any product that promises to erase lines. Read the original research.

One option: Advanced Collagen Plus

If you would like to try a collagen supplement, Advanced Collagen Plus from Advanced Bionutritionals combines hydrolyzed collagen from several sources (bovine, chicken, fish and eggshell membrane) in an unflavored powder you can stir into a drink. The company says it also adds biotin for hair and nails. According to the company, it comes with a 90-day money-back guarantee.

Advanced Collagen Plus: what's in it

The studies above tested various collagen products, not this specific formula, so they don't prove what this product will do for you. If you try any collagen supplement, give it time, since studies measure results over weeks and months rather than days, and keep your expectations realistic.

Common questions

How do people take collagen powder?

Unflavored collagen powders are usually stirred into coffee, tea, smoothies, oatmeal or soup. Taking it at the same time each day makes it easier to stay consistent.

Is collagen vegetarian?

No. Collagen supplements come from animal sources such as cows, chickens and fish. Plant-based "collagen boosters" don't contain collagen itself.

Does the collagen type matter?

Types I and III are the main types in skin, which is why skin-focused products usually feature them. Research hasn't shown that any one combination of types or sources is clearly best, so focus on the label basics: amount per serving, sources and allergens.

What should I check before starting?

Read the full label of any product you consider. This one contains fish and egg-derived ingredients and a high dose of biotin, so read the safety note below and check with your doctor if you have allergies, take medication or have blood tests coming up.

Set realistic expectations

Your skin makes less collagen as you age; that part is well established. Research on collagen supplements is encouraging for skin hydration and elasticity, though not definitive. Pair sun protection and healthy habits with realistic expectations, and if you decide to try a supplement, choose one that clearly lists what's inside.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Talk to your doctor before starting any supplement, especially if you are pregnant, breastfeeding, take prescription medication, or have a fish or egg allergy. Because this product contains a high dose of biotin, tell your doctor before any blood test: the NIH notes that biotin supplements can cause falsely high or low lab results (NIH Office of Dietary Supplements). This article is general information, not medical advice.