Collagen for skin: what the science says

Reading time: 8 minutes

Skin that feels tight, fine lines becoming more visible, a face that seems less firm than before: behind these changes there's often the same protein, collagen. What happens when it declines, and can drinkable collagen help? Here's what studies show, with no miracle promises.

In short

• Collagen forms the framework of your skin: it's what makes it firm and supple.
• Its quantity declines with age, and faster with sun and smoking.
• In studies, hydrolysed collagen taken daily for 8 to 12 weeks improved skin hydration and elasticity.

Collagen, your skin's framework

The skin has three layers. Beneath the surface (the epidermis), the dermis gives it its structure: it is largely made of collagen fibres, mainly types 1 and 3, woven like a mattress. The cells that make them are called fibroblasts.

With age, this mattress gets thinner. In adults, the amount of collagen in the skin drops by about 1% a year (Shuster et al., 1975), and fibroblasts in older skin make less of it than those in young skin (Varani et al., 2006). The result: thinner, less firm skin that holds water less well.

To understand everything about this protein (types, amino acids, peptides), read What is collagen?

What damages it faster

• The sun: UV rays activate enzymes that cut up collagen fibres, and it's the leading cause of visible skin ageing (Fisher et al., 2002). We devote an article to it: The sun destroys your collagen, and here's how to fix it.
• Smoking, which multiplies these same attacks.
• Too much sugar: it attaches to collagen fibres and stiffens them (this is called glycation).
• Menopause: the drop in hormones speeds up skin thinning. Read Menopause and skin: what changes, and how to care for it.
• Dark spots, often linked to the sun: see Why do hyperpigmentation spots appear?

What studies say about drinkable collagen

The collagen you drink doesn't reach the skin as is: it's first broken down into small pieces, peptides. Several placebo-controlled studies have measured what happens when people take it every day:

• Hydration: in women aged 40 to 65, 10 g of collagen peptides a day increased skin hydration after 8 weeks, compared with placebo (Asserin et al., 2015).
• Elasticity: in women aged 35 to 55, skin elasticity improved after 8 weeks of daily intake (Proksch et al., 2014a).
• Wrinkles: in another study, the volume of wrinkles around the eyes decreased by about 20% after 8 weeks, compared with placebo (Proksch et al., 2014b).
• Overview: a meta-analysis of 19 studies, totalling 1,125 participants aged 20 to 70, concludes that hydrolysed collagen taken for 90 days improves skin hydration, elasticity and wrinkles (de Miranda et al., 2021).

These results concern regular intake, every day, over several weeks. Consistency is what counts.

Why “hydrolysed”, and why size matters

A “hydrolysed” collagen has been cut into peptides. The smaller they are, the more easily they pass: our Liquid Marine Collagen contains peptides under 2,000 daltons, a size that is essential for good absorption through the gut wall.

And the liquid format goes further: liquid marine collagen starts being absorbed in the lining of the mouth, with no tablet to dissolve or powder to mix.

The nutrients that go with it

Collagen doesn't work alone. In our formula, it's surrounded by:

• Vitamin C (120 mg per serving): it contributes to normal collagen formation for the normal function of skin. Without it, fibroblasts can't assemble the fibres properly (Pullar et al., 2017).
• Biotin (vitamin B8): it contributes to the maintenance of normal skin.
• Hyaluronic acid (50 mg per serving): naturally present in the skin, it holds water there. In one study, 120 mg of hyaluronic acid a day for 6 weeks improved the hydration of dry skin (Kawada et al., 2014).

On your plate, also think of citrus fruit, kiwis and peppers for vitamin C, and protein (fish, eggs, pulses), which provides the amino acids in collagen.

In winter: when skin feels tight

Cold outside, heating inside: the dry air dries out the skin's surface, and a tight feeling sets in. Your cream protects that surface; collagen is taken from within. The two complement each other. For a complete winter routine, read Tight skin in winter: what if we helped your cream do its job?

Cream, mask or drinkable course?

The collagen in a cream or mask stays on the surface: its molecules are too large to reach the dermis. It hydrates and softens, which is already pleasant. The collagen you drink goes through digestion before reaching the body. We compare the two in Collagen mask or liquid course: which should you choose?

Why we chose liquid

• Nothing to swallow: no capsules, no tablets.
• No lumps: powder doesn't mix well, liquid can be drunk neat or diluted in an instant.
• A precise dose: 25 ml, measured with the measuring cap.
• A red berry taste, with no added sugar: it's a pleasure to take, with no fishy taste at all.

Powder and capsules have just one advantage: they're often cheaper. To choose based on all the criteria, read our guide How to choose your marine collagen: 5 criteria.

How to do a course

Our liquid marine collagen provides, per 25 ml serving: 10,000 mg of hydrolysed marine collagen (types 1 and 3), 50 mg of hyaluronic acid, 50 mg of silica, 120 mg of vitamin C, biotin, vitamins B5, B6, B12 and D3, and selenium.

• When: once a day, in the morning, neat or in a glass of water or juice.
• How long: in studies, measurements are taken after 8 to 12 weeks of daily intake.
• Storage: in the fridge once opened, use within 2 months.

Your skin, and what helps

What our customers say

“Pleasant-tasting drink. Easy to take in the morning. […] I prefer this liquid formula to the powder, which left residue in my glass of water.”
Cookeo, Liquid Marine Collagen, review published on our Amazon store

“Easy to drink because the taste is pleasant, and the measuring cap makes it efficient and precise to use. […] It's much easier to drink as a liquid because it dilutes very well.”
favi, Liquid Marine Collagen, review published on our Amazon store

“Having tried several products, capsules, powder, this liquid one from this brand is my favourite. […] The taste is pleasant compared with other collagens.”
Sahagun clement, Liquid Marine Collagen, review published on our Amazon store

“I'm used to powder, and the fact that this is liquid means it dilutes better in water. I've been taking marine collagen daily for 6 months and I've seen the effects on my skin: it's less dehydrated and plumper.”
cil14, Liquid Marine Collagen, review published on our Amazon store

Frequently asked questions

How long before you see a difference?

In studies, the effects on hydration and elasticity are measured after 8 to 12 weeks of daily intake. Skin renews slowly: consistency matters more than the dose.

Does collagen replace my cream?

No. Cream protects and hydrates the surface; collagen is taken from within. The two complement each other, as does sun protection.

Marine or bovine collagen for skin?

Both mainly provide type 1 collagen, the skin's collagen. We chose marine for our Liquid Marine Collagen: peptides under 2,000 daltons, and no fishy taste.

Does marine collagen taste of fish?

No. Our Liquid Marine Collagen has a red berry taste, with no added sugar. Drink it neat or diluted in a glass of water or juice.

When should I take it?

Once a day, in the morning, whenever suits you best. The important thing is to take it every day.

Can I take it if I'm allergic to fish, pregnant or breastfeeding?

It contains fish: it's not suitable if you're allergic to fish. If you're pregnant, breastfeeding, on treatment or have a health condition, ask your doctor or pharmacist for advice first.

Further reading

• What is collagen? Role, types, diet and supplements
• The sun destroys your collagen, and here's how to fix it
• Menopause and skin: what changes, and how to care for it
• Tight skin in winter: what if we helped your cream do its job?
• Collagen for joints: what the science says
• Our skin beauty supplements

Sources

• Shuster S., Black M.M., McVitie E. (1975). The influence of age and sex on skin thickness, skin collagen and density. British Journal of Dermatology, 93(6), 639-643.
• Varani J. et al. (2006). Decreased collagen production in chronologically aged skin. American Journal of Pathology, 168(6), 1861-1868.
• Fisher G.J. et al. (2002). Mechanisms of photoaging and chronological skin aging. Archives of Dermatology, 138(11), 1462-1470.
• Asserin J. et al. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology, 14(4), 291-301.
• Proksch E. et al. (2014a). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacology and Physiology, 27(1), 47-55.
• Proksch E. et al. (2014b). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology, 27(3), 113-119.
• de Miranda R.B., Weimer P., Rossi R.C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International Journal of Dermatology, 60(12), 1449-1461.
• Kawada C. et al. (2014). Ingested hyaluronan moisturizes dry skin. Nutrition Journal, 13, 70.
• Pullar J.M., Carr A.C., Vissers M.C.M. (2017). The roles of vitamin C in skin health. Nutrients, 9(8), 866.
• Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods.