Everything You Need to Know About Collagen peptides for skin health - Research backed insights

Oct 24

Have you ever wondered why your skin loses its glow and elasticity with age? The answer often lies in one vital protein — collagen. In this article, I’ll answer the most common questions about collagen, from what it is to how we can naturally boost it for youthful skin, stronger hair and nails.

What is collagen and what are the main types?

Collagen makes up nearly a one-third of the total proteins in human body, making it the most abundant structural protein in our body. It helps strengthen connective tissues, bones, tendons, cartilage and plays a huge role in maintaining the firmness and mechanical support of the skin. Scientists have identified more than 20 types of collagen, but the most common are:

Type I: Found in skin, bones, tendons — supports elasticity and firmness.
Type II: Found in cartilage — keeps joints smooth and flexible.
Type III: Found in muscles, arteries, and organs — supports structure and repair.

How does Collagen work in the body and does it decline with age?

Types I and III collagen constitute about 80–90% of the collagen in our skin. These types are mainly produced by fibroblast cells, which are found in the dermis - the inner layer of our skin. Fibroblasts also create elastin, a protein that gives the skin its ability to stretch and return to its normal shape. Other important skin molecules, such as hyaluronic acid also support fibroblast activity and help keep the skin hydrated and firm.

However, with age, fibroblasts become less active, and collagen production gradually declines by about 1–1.5% each year. Factors such as a poor diet, smoking, sun exposure,stress and pollution increase oxidative damage and free radicals, which speed up this decline and lead to signs of aging like wrinkles and loss of elasticity and skin pigmentation. As collagen and elastin levels drop, the skin becomes thinner and less elastic. Also, the reduction in collagen production affects the loss of hyaluronic acid impacting both hydration and suppleness of the skin.

To slow down this process, it’s important to support our body’s natural collagen production. This can be done through a collagen-rich diet, supplements containing hydrolysed collagen peptides, Elastin and other nutrients such as hyaluronic acid, Vitamin C that help fibroblasts work more efficiently. When we consume these collagens, they are broken down into amino acids like glycine, proline, and hydroxyproline. These act as “signals” to our body to produce more collagen and elastin naturally, helping our skin, joints, and tissues regenerate and restore elasticity, hydration, and overall firmness

Collagen Supplement - does it really benefit?? Scientific proofs

Studies show that collagen supplements containing hydrolysed collagen peptides, combined with vitamins and antioxidants, can visibly improve skin elasticity, hydration, and brightness, while reducing fine lines and wrinkles. Clinical results have also shown benefits for stronger nails and hair growth.

Among all types of collagen products, powder and liquid forms are considered the most effective. These forms have higher bioavailability, meaning the body can absorb and use them more efficiently than tablets or capsules.

Clinical research evidence strongly supports the benefits of collagen peptides for achieving healthier, younger-looking skin. Example, in a clinical trial, Asserin et al. (2015) investigated the effects of oral collagen peptide supplementation and after several weeks of daily intake, participants showed a significant increase in skin hydration and collagen density within the dermis, along with a reduction in collagen fragmentation. These improvements continued even after 12 weeks, confirming that collagen peptides can enhance skin firmness, elasticity, and complexion.

Likewise, Tanaka et al. (2009) studied the protective effects of collagen peptides against UV-B–induced skin damage — one of the main causes of premature aging. Their research revealed that daily collagen intake prevented moisture loss, maintained Type I collagen levels, and reduced thickening of the outer skin layer caused by sun exposure.

Where Does Collagen Come From?

We have observed several scientifically proven benefits of collagen peptides and it’s important to know where these collagens are actually sourced from.Collagen supplements are usually derived from animal or marine sources, extracted and processed into hydrolyzed collagen peptides — the form that our body can easily absorb and the most common sources include:

🐄 Bovine Collagen (Cow Skin and Bones):The most widely used source, rich in Type I and III collagen, which support skin, hair, nails, bones, and muscles.

🐟 Marine Collagen (Fish Skin and Scales): Known for its smaller peptide size and high bioavailability, marine collagen is absorbed quickly and supports skin hydration and elasticity.

🐔 Chicken Collagen: Primarily contains Type II collagen, which helps joint health, cartilage repair, and flexibility.

🌱 Vegan “Collagen Boosters”:Plants don’t contain collagen, but ingredients like vitamin C, bamboo extract, and amino acids help the body stimulate its own collagen production naturally.

No matter the source, the most effective collagen is the one that’s hydrolyzed into peptides — meaning it’s broken down into smaller molecules that the body can absorb and use efficiently.

How Long Does It Take for Collagen Peptide supplements to Show Results on Skin?

Most people start to notice visible improvements in skin hydration and elasticity after 4 to 8 weeks of consuming collagen supplements consistently. However, the exact timeline varies from person to person and depends on factors such as age, dosage, diet, and lifestyle.

However, clinical evidences show that visible results are typically noticed within 4 to 8 weeks, and optimal improvements are often observed by 12 weeks of continuous use. In a recent placebo-controlled clinical study by Lee et al., conducted in 2023 evaluated 100 women aged 30–60 who consumed 1.65 g/day of low-molecular-weight collagen peptides for 12 weeks. Results showed improved skin hydration, elasticity, and wrinkle reduction starting from week 4, with more pronounced effects by week 12. Therefore, taking collagen supplements consistently for at least 2 to 3 months can lead to noticeable and long-lasting improvements in skin texture and firmness

How do I Choose the Right Collagen Supplement?

It’s important to focus on quality, type, and formulation rather than just the brand name. Always look for hydrolysed collagen peptides (Type I & III, II, V,) with low molecular weight of at least 2,000–5,000 Daltons(2–5 kDa) as these are easily absorbed and efficiently utilized by the body. Choose a product that provides a clinically supported dosage — typically 2.5 to 10 grams per day — and ensure it is lab-tested and produced under GMP or ISO standards for purity and safety. Finally, powder or liquid forms are preferred over tablets or capsules because their low molecular weight peptides have higher bioavailability, meaning they are absorbed faster and deliver visible results more effectively.