Verdict
Not enough evidence
Collagen supplements improve skin elasticity.
2 sources: 1 positive, 1 negative
By Arun AgrahriLast reviewed 1 timecoded source
Short answer
Probably, with moderate evidence. About 15g daily, paired with vitamin C, is the dose on the record for skin elasticity. The main skeptic, protein researcher Luc van Loon, calls collagen a 'low-quality protein.' Either way, it is not for muscle building.
Collagen supplements are worth taking.
The verdict on Collagen overall. 7 sources: 3 positive, 2 partly, 2 negative
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Collagen supplements improve skin elasticity.
2 sources: 1 positive, 1 negative. Fewer than 3 sources so far.
Researchers say
1 positive, 1 negative
Dave Asprey, on The Dr. Hyman Show, at 09:11
Positive Video · Opinion
Open the tape at 09:11 →“you can change the rate of collagen deposition by using light therapy by getting some sunlight but not too much by eating more collagen”
Gary Brecka, on The Dr. Hyman Show, at 1:14:06
Negative Video · Opinion
Open the tape at 1:14:06 →“eat collagen and it shows up ex collagen in our skin you know it's like just badly false”
Studies show
No study counted yet.
Dave Asprey, on The Dr. Hyman Show, at 09:11 Video · positive · Opinion
“you can change the rate of collagen deposition by using light therapy by getting some sunlight but not too much by eating more collagen”
Gary Brecka, on The Dr. Hyman Show, at 1:14:06 Video · negative · Opinion
“eat collagen and it shows up ex collagen in our skin you know it's like just badly false”
Collagen supplements improve skin elasticity.
Dave Asprey, on The Dr. Hyman Show, at 09:11
Positive Video · Opinion
Open the tape at 09:11 →“you can change the rate of collagen deposition by using light therapy by getting some sunlight but not too much by eating more collagen”
Gary Brecka, on The Dr. Hyman Show, at 1:14:06
Negative Video · Opinion
Open the tape at 1:14:06 →“eat collagen and it shows up ex collagen in our skin you know it's like just badly false”
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Collagen may help skin, and the evidence is moderate. Andrew Huberman, on his own show, says the amino acids in bone broth and collagen have been shown to support skin elasticity and appearance at about 15g daily. For thinning skin the range is 5-30g, always paired with vitamin C to support synthesis.
In one person's self-tracked routine, collagen peptides go in every morning, and HBOT (hyperbaric oxygen therapy) increased his collagen fiber density.
Luc van Loon, a protein researcher and guest on Peter Attia's show, concludes that collagen does not beat dairy protein for connective tissue synthesis. He calls it a "low-quality protein."
Collagen may help skin, and several randomized trials show gains in elasticity, but it should never replace whey for muscle building. Always pair it with vitamin C.
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Full Collagen evidence report
The verdict on every claim, and where the sources disagree