Does Adding Collagen to Your Drink Actually Work? A Doctor Explains the Real Benefits

I put collagen in my tea at least once a day. Is it doing anything besides tasting good?

What is collagen?

Collagen is a protein in the body, the most abundant protein in fact. It’s been popularized for cosmetic related issues like hair and skin (the most common complaints from women) but collagen has extensive roles in the human body beyond that.

There are many different types of collagen. In medical school, I remember learning about these types specifically:

• Type I: found in skin, bones, muscle, heart, lungs and blood vessels

• Type II: cartilage

• Type III: blood vessels in organs such as uterus and bowel

• Type IV: basement membranes (a layer of tissue separating epithelium from underlying structures)

• Type V: hair and nails

  
  

Most of our human collagen is from types 1 and 3.

Collagen molecules are complex with multiple components and multiple levels of spiraling.

In skin, collagen provides the support for elastic and hyaluronic acid, creating the extracellular dermal matrix.

What changes to collagen happen with aging?

We can lose around 1% of collagen each year after the age of 40. By age 80, this is about 75% depleted from a young adult.

What happens to collagen specifically due to hormones?

There are estrogen receptors in the dermis, a deeper layer of the skin. Less collagen is produced as estrogen drops with menopause, plus existing collagen gets broken down faster.

More on this in a future post!

What are collagen supplements made of?

Collagen for supplements can be isolated from many plant and animal sources.

The collagen is extracted from the source, then has to be broken down because the molecules are so big and complex that we wouldn't absorb them otherwise. They get denatured (broken down, or hydrolyzed) into smaller pieces to be available to our bodies when we consume them.

How do supplements claim to help?

The theories behind why supplements claim to work is by increasing skin hydration, increasing supportive tissue, and improving elasticity.

What effect on skin do they have?

Like I said, one positive effect for me is the taste. I know it's flavored which isn’t completely natural but I like what I like.

Other than taste, the effect of oral collagen supplements has been studied, though studies tend to be small. Some studies include non-midlife patients.

For me, this isn’t a data-driven decision but here's what studies show if you want to prioritize data here.

So what are the studies finding?

One randomized controlled trial found that skin hydration and elasticity was improved with 12 weeks of oral collagen peptide use. This study included males and the age range of participants was 35-70, with the average in the mid-40s. This is good because we want test subjects to mirror those of us who would actually use the product (i.e., testing skin hydration on a 20 year old doesn’t show me what would happen to someone like me).

Another found positive effect specifically in studying women ages 35-55.

However, these studies are very small. That makes it harder to make broad data-backed claims. They also involve different amounts, doses and sources of collagen.

What other effects can collagen have?

Collagen is being studied in many areas of healthcare including burn treatment, wound treatment, regenerative medicine, and joint health (such as arthritis).

Is there a downside?

The downside is that intake of collagen isn't being directed to your skin (topical treatments have been tried). Another possible downside, depending on how you look at it, is that these supplements are not regulated by the government. That means there doesn’t have to be data that backs up marketing claims. As always, be a discerning consumer.

What products do I use?

I personally use Primal Kitchen on a daily basis (vanilla coconut, but I’ve used peppermint around the holidays). This is from bovine (cow) sources. (If ordering from Primal Kitchen directly, use code PRIMALNAZZ for 10% off)

I also have Nutrafol collagen. This is derived from fish/marine sources.

I haven’t used Thorne collagen but overall Thorne is a company with transparent ingredients and quality products, which is why the majority of my other supplements I use are from here. Find my dispensary here.

Doctor’s Conclusion: I consume it because I like it, not because I expect my fine lines to disappear. Scientifically it doesn't seem to have a negative effect when taken as an oral supplement in small amounts so if this is part of your routine, it may be fair to continue.

Resources:

Some of the information contained in this article is the result of my training, medical knowledge, and personal experience without a specific source to be cited.

The author can earn commissions through affiliate links.

Disclaimer: This is not medical advice. This is for educational purposes only. Discuss with your doctor.

Seong SH, Lee YI, Lee J, et al. Low-molecular-weight collagen peptides supplement promotes a healthy skin: A randomized, double-blinded, placebo-controlled study. J Cosmet Dermatol. 2024; 23: 554-562. doi:10.1111/jocd.16026

E. Proksch, D. Segger, J. Degwert, M. Schunck, V. Zague, S. Oesser; Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study. Skin Pharmacol Physiol 1 August 2013; 27 (1): 47–55.

Sen CK, Friday A, Khanna S, Roy S. Collagen-Based Products in Wound, Skin, and Health Care. Adv Wound Care (New Rochelle). 2025 Jul 28:10.1177/21621918251361118. doi: 10.1177/21621918251361118. Epub ahead of print. PMID: 40720447; PMCID: PMC12359144.

https://my.clevelandclinic.org/health/articles/23089-collagen