Collagen has become a fixture in a lot of morning routines, often stirred into a latte or taken alongside your vitamins. Online, though, you’ll find powders promising glass skin and comment threads insisting you should skip it for retinol. 

Collagen is the protein that gives your skin its structure. Collagen supplements have shown modest gains in hydration and elasticity in clinical trials, though the evidence isn’t as clear-cut as the marketing typically suggests. Read on for what the research supports, which type and dose to choose, and where collagen fits next to retinol and SPF. 

Key Takeaways 

• Collagen is a structural protein that makes up about 30% of the body’s protein, and it gives skin its firmness and elasticity. 
• Collagen masks hydrate the skin’s surface, but the molecules are too large to reach the deeper layer where collagen is made. 
• Retinol has stronger evidence than oral collagen for wrinkles, and the two work in different ways, so they can share one routine alongside daily SPF. 

What Does Collagen Do for Skin? 

Collagen is the main structural protein in your skin, working like a scaffold that keeps it firm and smooth. It makes up about 30% of your body’s protein overall. 

Your body makes several types of collagen, but type I does most of the work in your skin. It makes up roughly 90% of your body’s collagen and gives skin its strength. 

Why Your Skin Makes Less Collagen Over Time 

Collagen production slows down as you age because the cells that produce it become less active over time. That slowdown increases after menopause and again after age 60. 

Age isn’t the only factor, though, and the rest are more within your control. Too much sun reduces how much collagen your skin produces and breaks down what you already have. Smoking also slows production, and a high-sugar diet can leave collagen weak and brittle. 

Do Collagen Supplements Actually Work for Skin? 

Collagen supplements may give your skin a small boost in hydration and bounce, but the research is mixed. In a 2023 review of 26 skin studies, people who took collagen saw better skin hydration and elasticity than people who took a placebo. 

Collagen may also help beyond your skin. A 2023 review of knee osteoarthritis studies found collagen eased knee pain better than a placebo, though the researchers said better-quality studies are still needed. 

Many collagen studies are funded by supplement companies, but when a 2025 review looked only at independent, well-designed studies, the benefits disappeared. A larger 2026 review was more positive. It found small gains in hydration and elasticity no matter who funded the study, though collagen made no difference to wrinkles. 

We asked Board-Certified Dermatologist Dr. Debra Jaliman about the research. “Research on collagen peptides is not very good,” she says. “There are some small studies funded by industry that say it is helpful; others do not find a significant difference.” If you add collagen to your routine, expect subtle results, not a dramatic change. 

Does Collagen Help With Loose Skin? 

Collagen can slightly improve skin elasticity, but it won’t tighten loose skin, like skin that sags after major weight loss or with age. 

Expect collagen to help your skin feel a little more supple, not look visibly firmer. For fine lines and texture, retinol has stronger evidence, and daily sunscreen helps protects the collagen you already have. 

Which Collagen Is Best for Skin? 

Hydrolyzed collagen, also called collagen peptides, is the best-studied form for skin. It’s collagen that’s broken into smaller pieces your body can absorb, and researchers think some of those pieces may signal your skin to make more of its own. You’ll find it in both marine and bovine collagen supplements. 

Choosing between a powder, capsule, or gummy comes down mostly to convenience, as long as it’s hydrolyzed collagen and you’re getting enough each day. Powders and drink sticks make it easy to get a full amount in one serving, since they mix easily into coffee or a smoothie. Capsules and gummies tend to hold less collagen per piece, so you may need to take several to get your full daily amount. 

What to Look For on the Label 

When choosing collagen, a few details on the label tell you more than what you see on the front of the tub: 

• An eight-digit NPN (Natural Product Number) shows Health Canada has assessed the product for safety, efficacy, and quality.  
• Marine collagen comes from fish and bovine collagen comes from cows, so choose bovine if you have a fish allergy and marine if you’re pescatarian. Our guide to marine vs bovine collagen covers the differences in more detail. 
• “Hydrolyzed collagen” or “collagen peptides” in the ingredients means you’re getting the best-studied form. 
• Check the grams per serving so you know how much you’re getting each day. 
• A third-party testing seal, like NSF certification, means an independent organization has checked that the product contains what the label says, with no hidden ingredients or harmful levels of contaminants. 

Ready to choose one? Browse our collagen supplements to compare powders, capsules, gummies, and drink sticks. 

How Many mg of Collagen Per Day for Skin? 

Most skin studies have used 500 to 10,000 mg (0.5 to 10 g) of collagen a day, and a 2026 review found that taking it consistently mattered more than taking a higher dose. Amounts vary from product to product, so follow the recommended dose on the label, which Health Canada has reviewed for any product with an NPN. 

The easiest way to stay consistent is to tie collagen to something you already do every day so it becomes a part of your daily routine that’s hard to forget. 

What Does a Collagen Mask Do for Skin? 

A collagen mask can leave your skin looking more hydrated, but it can’t add collagen to it. 

Ingredients generally need to be under 500 daltons (a unit of molecular weight) to get through the skin, a principle known as the 500 dalton rule, and a single collagen molecule is hundreds of times bigger than that. As Dr. Jaliman puts it, “Collagen face masks help hydrate the skin, but the collagen molecule itself is too big to penetrate the skin. So it doesn’t affect overall collagen.” 

A hydrating face mask is still a nice addition to your routine when your skin needs a quick moisture boost. Just don’t count on it to build collagen or use it in place of a collagen supplement. 

Collagen vs Retinol: Which Is Better? 

Neither is better across the board, because collagen and retinol work in different ways. Retinol has stronger evidence for wrinkles and texture, while oral collagen shows modest gains in hydration and elasticity but no clear effect on wrinkles. 

Retinol is a milder form of vitamin A that helps smooth wrinkles and reduce discolouration, according to Mayo Clinic. If you’re looking to get ahead of skin aging, Dr. Jaliman recommends starting with retinol. “There is a lot of research that shows that [retinol] products stimulate collagen production, improve the appearance of fine lines and wrinkles, improve skin texture and even out brown discoloration.” 

	Oral Collagen	Topical Retinol
Form	Powder, capsule, or gummy	Serum or cream
How it works	Peptides absorbed through the gut may signal skin cells to make collagen	Vitamin A derivative applied to skin that boosts collagen production where it’s applied
Evidence strength	Modest and mixed; many trials industry-funded	Stronger; well established for fine lines and texture
Time to results	A few months of consistent use	A few weeks to a few months
Who should avoid	Choose bovine if you have a fish allergy; ask a provider if pregnant or breastfeeding	Not for use during pregnancy

Can You Use Retinol and Collagen Together? 

Yes, retinol and collagen can be used together, since one works on your skin and the other from the inside. Retinol and daily SPF should be the core of your routine, with collagen working alongside both. Retinol goes on at night, and collagen can be taken any time of day. 

Retinol can irritate at first and makes skin more sun-sensitive, so Mayo Clinic recommends applying it at bedtime and wearing broad-spectrum SPF 30 or higher during the day. Start a few nights a week and build up as your skin adjusts. Retinoids, including retinol, shouldn’t be used during pregnancy. 

Making Collagen Work for Your Skin 

Taken consistently for a few months, collagen can give your skin a little more hydration and bounce. Pair it with daily SPF and retinol, and you’ll have a simple skin care stack that covers the basics. 

Make collagen an easy part of your routine with collagen supplements from Well.ca, from powders you can stir into your coffee to single-serve sticks, capsules, and gummies. 

This article is for general information only and isn’t a substitute for advice from a doctor, dermatologist, or other qualified health care provider. Talk to your health care provider before starting a new supplement or skin care treatment, especially if you’re pregnant, breastfeeding, taking medication, or managing a health condition. Always read and follow the product label.