Collagen Peptides: What the Research Really Shows for Skin, Joints and Bones

The short answer: Collagen is the main protein in skin, bones and connective tissue. Large reviews report benefits for skin, joints and bones, but when researchers separated out studies paid for by supplement companies, the independent studies found no skin benefit. The joint and bone evidence looks more promising. At the very least, collagen is an easy way to add protein to your day.

What collagen peptides are

Collagen is a protein that gives structure and strength to skin, bones, tendons and other tissues ^[1]. Collagen peptides are collagen broken down into smaller pieces so the powder dissolves easily in drinks.

What the big reviews found

• The broad view: a 2026 review of 16 earlier reviews, covering 113 trials and about 8,000 people, found collagen was consistently linked to better results for skin, bone and muscle health and in osteoarthritis. Results for oral health and heart-related measures were mixed ^[1].
• The skin question: a 2025 analysis of 23 trials (1,474 people) found that, taken together, collagen improved skin hydration, elasticity and wrinkles. But the studies not funded by companies showed no effect, and the higher-quality studies showed no significant effect either. The authors concluded there is currently no clinical evidence to support collagen for preventing or treating skin aging ^[2].

Our honest take

• Skin: the evidence is mixed. Independent, high-quality trials have not confirmed a benefit ^[2], so we don't promise younger-looking skin.
• Joints and bones: the evidence looks more promising ^[1], but more independent, high-quality trials are needed.
• Protein: collagen is a protein, so a daily scoop is an easy way to add protein, for example while you recover from surgery or illness. It is not a complete protein on its own, so keep eating a variety of protein foods.

Food first

Your body makes its own collagen from the protein you eat. Meat, fish, poultry, eggs, dairy, beans and lentils all supply the building blocks, and bone broth contains collagen naturally.

Who should be careful

• Most collagen supplements come from cows, pigs or fish, so they are not vegetarian. Check the source if you avoid certain animal products or have a fish allergy. Naturáis Collagen Peptides are from bovine hide.
• If you have kidney disease or have been told to limit protein, ask your doctor before adding protein powders.
• Pregnant or nursing, or taking prescription medicine: check with your doctor first.