Beauty supplements: what's the difference between collagen and lactic acid bacteria? How to choose based on your skin concerns

Beauty supplements produce different skin changes depending on the type of ingredient, as shown by research. Collagen showed differences in both wrinkles and hydration, while hydration also showed improvements with lactic acid bacteria, polyphenols, and oils[1]. Changes from any ingredient are gradual, and most studies span only a few months.[1][2].

How does skin change differ by ingredient type?

Each ingredient has slightly different strengths. In an analysis of 61 studies examining food and supplements in relation to skin aging, wrinkles decreased with collagen, oils (lipids and fatty acids), and polyphenols.[1].

Hydration improved with these three, plus ingredients related to gut bacteria such as probiotics and prebiotics.[1]. Redness improved with carotenoids, elasticity with oils, and skin barrier function with polyphenols.[1].

The same analysis also found that collagen made dark spots slightly less noticeable.[1]. However, the difference was small and not dramatic enough to make them disappear completely.[1].

How long does it take collagen to show results?

In collagen studies, results typically appeared around 2–3 months after starting. In an analysis of 14 studies (967 people), those who took it for about 12 weeks showed better hydration and elasticity than those who took a placebo.[2].

In a study of 70 healthy adults, those who took 1650 mg per day of low-molecular collagen for 8 weeks showed improvements in wrinkles, elasticity, and hydration.[3]. The difference persisted two weeks after stopping, and no troublesome side effects were reported.[3].

Does the same collagen differ between products?

Even with the same collagen, results can vary depending on how it is processed. One study reported that collagen with a high content of specific small components (peptides) showed greater improvements in hydration and wrinkles.[4].

The amounts used in studies ranged from 2.5–10 g per day, with sources varying between fish and pork.[5]. If the product and amount differ from the research, the results may not be the same.

Does mixing in other ingredients give additive benefits?

Whether a mixed product works better than a single ingredient is still unclear. In a study where 34 women aged 40–65 drank a beverage combining collagen and coenzyme Q10 for 12 weeks, eye wrinkles decreased, but the difference in hydration was unclear.[6].

This study compared the mixture to a placebo, not to a collagen-only product.[6]. Be aware that you cannot say "more ingredients mean better results."

How strong is the evidence?

Supplement research methods are not yet standardized. For collagen supplements, studies confirming effects are limited and results are inconsistent.[7].

Few studies directly compare ingredients, and the differences noted in analyses are estimates.[1]. On the other hand, collagen studies report no troublesome side effects from consumption.[8].

How do you choose based on your concern?

First, decide which concern matters most to you, and it becomes easier to select an ingredient.

Wrinkles: collagen, oils, polyphenols[1]

Dryness: the above three plus lactic acid bacteria[1]

Redness: carotenoids[1]

Firmness/elasticity: oils, collagen[1][2]

Once you choose, continue for roughly the same duration as in the research before judging results.[2][3]. If you have food allergies, check the source ingredients as well.

When is a supplement alone not enough?

What you can expect from supplements is gradual skin conditioning. Deep wrinkles, sagging skin, and pronounced dark spots are difficult to change with supplements alone, considering the magnitude of differences shown in research.[1].

The right approach depends on whether your concern stems from dryness, wrinkles and sagging, or dark spots. During a consultation, confirm your current skin condition and how to combine supplements with treatment.