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POSTED: 15 Mar 2025

Collagen Benefits for Skin, Hair and Nails

Collagen is the scaffolding of skin and a key driver of a youthful complexion. Driven by the growth of skincare and wellness, collagen supplements, skin products and professional treatments have become hugely popular. However, beyond the hype, what exactly is collagen and what are its effects on skin, hair and nails? In this article, we explore the benefits of collagen and its peptides, why it diminishes and whether you can actually restore it. We also review the best ways to use collagen, and look honestly at whether the supplements live up to their claims.

What is Collagen?

This is the most abundant protein in the human body. Collagen is responsible for providing structure and support to our skin, bones, muscles and connective tissues. In the skin, it works alongside elastin and hyaluronic acid to keep it plump, resilient and hydrated. Roughly 75% of the dermis (middle layer of the skin) consists of collagen, which acts like a supportive net maintaining firmness and elasticity. There are three main types of collagen important for skin health:

Under ideal conditions, our bodies regularly produce new collagen whilst breaking down old fibres at a steady rate. Unfortunately, as we get older, this renewal process becomes less efficient. This decline leads to thinner skin, wrinkles and sagging.

Why Does Collagen Decline?

Collagen production naturally begins to slow as we get older. From our mid-20s onwards collagen synthesis reduces at a rate of about 1% per year. By your 40s, the rate of collagen breakdown speeds up and the rate of synthesis slows down further. As such, collagen levels can be significantly lower, resulting in thinner, less elastic skin and more noticeable fine lines. Beyond the natural ageing process, several lifestyle and environmental factors accelerate collagen breakdown:

What Are the Effects of Collagen Loss?

As collagen levels drop, the skin loses the structural support it needs to remain firm and radiant. Reduced collagen has the following effects on skin:

Can You Restore Collagen?

Whilst it’s impossible to fully reverse collagen loss, you can still boost your levels. There is a growing body of research which indicates that you can meaningfully slow its progression and even bolster your existing reserves. The main strategies include oral collagen peptide supplements, nutrient-rich diets and targeted skincare ingredients. On top of that, there are a number of professional treatments which can encourage your skin to make more collagen. We’ll discuss all of these in the following sections and review the best ways to increase collagen through supplements, diet and skincare.

Do Collagen Supplements for Skin Work?

Supplements containing hydrolysed collagen peptides are widely promoted for their potential benefits in boosting skin elasticity, hydration and firmness. Research suggests these peptides are easily absorbed by the body, where they can provide the amino acids needed for new collagen production. So far the studies are promising. Daily oral collagen supplementation can improve skin elasticity, thickness and hydration as well as reduce wrinkles. Here are some of our best tips if you’re considering taking collagen supplements:

So, do they actually work? The honest answer is that the evidence is promising but still maturing. A 2021 systematic review of randomised trials found that oral collagen supplements improved skin hydration, elasticity and the appearance of wrinkles. That said, study designs varied and many were funded by supplement makers.