When it comes to skincare, collagen supplements for skin health have taken the world by storm. With celebrity-endorsed promises of reduced wrinkles, firmer skin and a youthful glow, these supplements come with a hefty price tag to match. But do collagen supplements really do anything for our skin? And can they sit within an ethical skin routine?
As a vegan dietitian, come with me as I unpack the science behind collagen, as well as explore the ethical considerations and alternative options.
Collagen is a protein made in the bodies of animals, including humans, formed from 19 different amino acids. It is the most abundant protein in the body, making up at least 30% of our total protein (1). There are several different forms of collagen, but the main three found in the human body are type I, II and III.
As a connective tissue, collagen acts a little like an internal scaffolding for our skin, supporting firmness, hydration and elasticity.
As we age, our ability to produce collagen naturally declines, contributing to wrinkles and dryness over time. But ageing is not the only factor involved. Collagen is also damaged by ultraviolet (UV) radiation from sun exposure and by smoking.
Anti-ageing is big business, so it is no surprise that collagen supplements have exploded in popularity. But before you jump on the bandwagon, it is important to understand what these supplements really are, where they come from, and whether the science actually supports the claims.
Early studies on collagen supplements appeared promising, with some reporting small improvements in skin hydration, elasticity and wrinkles (2,3). However, many of these studies were short-term, involved small numbers of participants, and were funded or supported by the supplement industry.
This matters because industry-funded nutrition studies are more likely to report favourable outcomes. In the case of collagen supplements, newer analyses have started to account for this more carefully.
A 2025 systematic review and meta-analysis found that while collagen supplementation initially appeared to improve measures of skin ageing, these effects disappeared when studies with a high risk of bias or industry involvement were removed from the analysis (4). The authors concluded that there is currently no clinical evidence to support the use of collagen supplements to prevent or treat skin ageing.
Even in studies reporting positive findings, the improvements were generally modest and measured over relatively short periods of time. There is still no strong evidence that collagen supplements produce clinically meaningful or long-term changes in skin appearance.
From a biological perspective, collagen is also not a targeted skincare treatment. Once consumed, collagen is broken down into amino acids and peptides during digestion, just like any other protein source. Your body then uses these building blocks wherever they are needed most… and that’s not specifically in the skin.
It is also worth reflecting on the wider messaging behind the collagen industry. Many products are marketed by convincing women that ageing is something that needs correcting. While there is nothing wrong with wanting to care for your skin or feel confident in your appearance, marketing claims should still be held to the same scientific standards as any other health product.
Even if future research eventually showed small cosmetic benefits from collagen supplementation, I still would not personally recommend them.
All collagen supplements are derived from animals including cows (bovine), pigs (porcine), and fish (marine). Producing these supplements involves intensive farming and fishing practices that raise serious animal welfare concerns. It is also very difficult, if not impossible, to trace where the collagen in a supplement has come from or the conditions in which those animals lived and died.
For many people, it is worth asking whether uncertain and potentially marginal cosmetic benefits justify supporting industries linked to animal suffering and environmental destruction.
We also need to consider the environmental impact of collagen production. An investigation reported by The Guardian linked collagen supply chains in Brazil to deforestation (6). Far from being a meaningless by-product, leather and collagen can contribute significantly to the profitability of animal agriculture.
Marine collagen may be no more sustainable. Species such as sea cucumbers are increasingly targeted despite many already being threatened or endangered. The use of collagen-rich marine animals including fish, jellyfish, sharks and sponges may also incentivise by-catch within the fishing industry as highlighted by Plant Based News (7).
So, if we do not want to take collagen supplements, can we simply eat collagen instead?
Foods rich in collagen include meat, bone broth and gelatine. These foods are not required in a healthy human diet and I do not promote them due to their links with animal suffering and environmental damage. Even among omnivorous populations, high intakes of red and processed meat are not recommended by most leading health organisations.
The good news is that our bodies naturally produce collagen using amino acids from the foods we eat. The most abundant amino acids in collagen are hydroxyproline, proline and glycine (8). These can all be obtained from plant foods including legumes, beans, lentils, tofu, tempeh, quinoa, nuts and seeds.
To support natural collagen production and overall skin health, we also need a range of nutrients including:
In addition to specific nutrients, a balanced plant-based diet provides antioxidant and anti-inflammatory compounds that help protect the skin against oxidative stress.
In fact, one review investigating nutrition and skin ageing concluded:
“Fruit and vegetable consumption may represent the most healthy and safe method in order to maintain a balanced diet and youthful appearing skin” (9)
Plants do not produce collagen, so vegan “collagen” products are usually blends of nutrients and plant compounds designed to support the body’s own collagen production.
In the future, true vegan collagen may become available through technologies such as precision fermentation using genetically modified yeast or bacteria.
Collagen supplements are aggressively marketed as a solution to skin ageing, but the science behind them is far less convincing.
While some early studies reported small improvements in skin measures, much of the evidence is limited by short study durations, industry funding and high risk of bias. More recent analyses suggest that once these factors are accounted for, the apparent benefits may disappear altogether.
Rather than relying on expensive supplements derived from animal skin, bones and connective tissue, the best-supported approach for healthy skin remains surprisingly simple: protect your skin from excessive sun exposure (daily SPF – probably the most important thing), avoid smoking, manage stress with regular moments of calm, a good sleep routine (as far as possible!), and eating a balanced diet rich in colourful plant foods.
In other words, the real foundations of healthy skin are much less glamorous and far more sustainable than the collagen industry would have us believe. They also don’t involve the pain and suffering of animals.
By Rosemary Martin RD, 2024. Updated May 2026.
If you’re looking for more, why not join our very popular FREE Masterclass – The 3 Secrets to Banish Cravings and Lose Weight on a Plant-Based Diet. Just choose the next date and time that suits you and we will see you there!
You also can contact me directly at hello@rosemarynutrition.co.uk or follow me on Instagram at @plantdietitianrosie.
