Collagen Supplements: What the Science Says

Collagen supplements—available as powders, gummies and pills—have surged in popularity, with marketers touting benefits from wrinkle reduction to hair shine and joint comfort. Yet the scientific basis for many of these claims remains uncertain. In his new book *Make Me Well: A Quest to Understand the Confusing World of Wellness*, Dr Xand van Tulleken dedicates a chapter to collagen, drawing on three years of research to assess the evidence and explain how the protein functions in the body.

Van Tulleken explains that collagen is the most abundant protein in the skin, bones, tendons and cartilage, and that its levels naturally decline with age. He reviews studies showing that oral collagen peptides can improve skin elasticity and reduce joint pain in some populations, while noting that many trials are small, short‑term and funded by supplement manufacturers. The author also discusses practical ways to boost collagen through diet—such as bone broth, fish, eggs and vitamin‑C‑rich foods—rather than relying on expensive commercial products.

The book concludes that while certain collagen supplements may offer modest benefits, the overall evidence is mixed and further high‑quality research is needed. Van Tulleken urges readers to approach wellness claims with a critical eye and to focus on balanced nutrition and lifestyle habits as the most reliable path to long‑term health.