From its impact on skin to its role in joint health, collagen gummies are more than just a fad. Find out how and when to take them, according to experts.
Collagen gummies have burst onto the market as a popular supplement for improving skin and joint health, especially among people over 30. Although they promise anti-aging benefits, their actual effectiveness remains a subject of debate among the scientific community.
This type of dietary supplement contains hydrolyzed collagen or collagen peptides, proteins that break down into amino acids that are easily absorbed by the body. Collagen accounts for about 30% of the proteins in the human body and is essential for maintaining the structure of skin, bones, tendons, and cartilage.
As we age, natural collagen production declines, contributing to the appearance of wrinkles, loss of skin elasticity, and joint discomfort. For this reason, many collagen products also include vitamin C, biotin, hyaluronic acid, and zinc, ingredients that promote tissue regeneration and maintenance.
Studies support its use, but with nuances
The available scientific evidence offers encouraging results. A meta-analysis published in the International Journal of Dermatology (2021) indicates that daily consumption of collagen for at least eight weeks can improve skin hydration, elasticity, and density. Likewise, a study conducted in Germany and published by Skin Pharmacology and Physiology (2018) observed a visible reduction in wrinkles and greater firmness in women who took collagen for 12 consecutive weeks.
The benefits aren’t limited to aesthetics. Research cited by Current Medical Research and Opinion (2008) reported a decrease in joint pain in athletes after 24 weeks of collagen supplementation. Similar results have been found in people with osteoarthritis.
On the other hand, an article in the journal Nutrients (2019) notes that some peptides derived from ingested collagen can accumulate in the skin and activate endogenous production of this protein. However, the degree of effectiveness varies depending on each person’s age, diet, genetics, and lifestyle.
Recommended dosage and additional care
Experts recommend a daily intake of between 2.5 and 10 grams of hydrolyzed collagen to achieve visible results. However, they emphasize that these supplements do not replace a balanced diet or a healthy lifestyle.
Collagen gummies can be incorporated into a comprehensive skincare routine starting at age 30, always accompanied by a nutrient-rich diet, adequate hydration, regular exercise, and daily sun protection .
Although collagen gummies don’t stop aging, they can help mitigate some of its visible effects and improve quality of life by strengthening skin, joints, and connective tissues.