Guess What? Taking Collagen Supplements Won't Fix Your Wrinkles. And I'm Cool With That...
Collagen Supplements! Do they actually work?
It’s a question I’m asked all the time, and one that I’ve spoken about on my socials and podcast many, many times too. But I’m always careful about sharing any claims about them unless they are coming from the mouths of experts. Or data-backed research.
Because the collagen supplement industry is worth a lot of money - by 2035 it is projected to be worth $3.3 billion! And it’s clear by all the collagen #ads we see on Instagram and Tik Tok, that there is a lot of money to be earned by brands, creators and influencers who promote collagen too.
But I’ll be honest: I have major influencer fatigue. I’m over being told to buy ‘this one’ or ‘that one’ based on a script. Who - and what - do you actually believe?
I take a collagen supplement everyday. And I’ve been paid once by a collagen supplement brand to talk about it! But the skeptic in me is always thinking: Is it the supplement? Or is it the fact that I’m going to the gym everyday, not drinking, eating well, and finally getting enough sleep?
That’s why I loved recording this episode of my podcast, Smiling Gives You Wrinkles, with nutritionist Amanda Ryder. No ads, no agenda - she just shares truthful clinical findings on what she actually sees happening to her patients when they take collagen.
The 2026 Reality Check
But now, we finally have the clinical data to back up (or not) what all the brands, influencers and creators are trying to sell us.
On February 27, 2026, a massive ‘umbrella review’ was released by researchers at Anglia Ruskin University (ARU). This is widely considered the most comprehensive study on collagen supplements to date, as it analyzed evidence from 113 randomized controlled trials involving nearly 8,000 participants.
And their research is clear: Oral collagen supplements do not significantly impact skin roughness or deep wrinkles. And you know what? I’m actually cool with that. I’ve always said that ‘Smiling Gives You Wrinkles’ (it’s what I called my podcast after all). Wrinkles are the map of a life well-lived. And I don't need a supplement to fix them; I want a supplement that supports the health of my skin.
AND…
The science DOES PROVE that while taking a collagen supplement won't iron out the surface of your skin, it can change the quality of what’s underneath.
Why I’m Still Taking Collagen:
1. It Helps Skin Glow
While the study found that collagen won’t improve wrinkles or skin texture, it did find that it’s great for hydrating the deeper layers of the skin. What this looks like on the outside? It helps with glow!
What it does: It improves Dermal Density, elasticity, and hydration. Think of it as making the ‘padding’ of your skin thicker and more resilient.
What it doesn’t do: It won’t iron out deep expression lines or surface texture like a topical retinoid or Botox might.
2. It Helps With Flexibility
It’s all very well having good skin and a smooth forehead, but you’re not good for anyone if you can’t move around flexibly and comfortably! The study proved that collagen is great for:
Osteoarthritis: It provides significant relief from joint pain and stiffness.
Muscle & Tendon Health: There were modest but measurable gains’ in lean muscle mass and tendon structure. This was a big win for me: my plantar fasciitis disappeared when I started taking collagen.
The Caveat: It is not a sports performance supplement. It does not help with immediate post-exercise muscle recovery or soreness.
3. It’s Great for Menopause & UV Damage
Being almost 50 and living in Florida, these are great benefits for me personally. The study specifically found collagen is a ‘legitimate’ treatment for:
Post-menopausal women (where natural collagen depletion accelerates).
Individuals with UV-damaged skin (photodamage).
The ‘90-Day Rule’
The data confirms what I’ve always said: that consistency is the only way to see benefits. You need at least 3 months of daily use!
So, I'm keeping my wrinkles, and I'm keeping my collagen. One represents where I’ve been, and the other helps me get where I’m going 😀
🎧 LISTEN TO MY PODCAST ABOUT COLLAGEN WITH NUTRITIONIST AMANDA RYDER
Do you take collagen? Which brand do you like? What benefits have you noticed? Tell me in the comments ♡
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Thankyou for this very interesting and informative podcast 👍
Hi. That's all really interesting as I've been struggling to decide whether to persevere as I'm not seeing any visible difference (was hoping for stronger healthier nails) after taking collagen for over a year. But I'm all for continuing if it's proven to help soft tissue and flexibility. However.... my big question is what about the different types of collagen. I'm veggie so take Beauty Pie marine collagen. Is that as effective as bovine collagen???