The 10 Best Collagen Supplements, According to a Dietitian

Who May Not Want to Use Collagen Supplements

Collagen is safe for most adults, though it may not necessarily be helpful for everyone. “If you don't have a reason for taking a supplement, it's best to leave it on the shelf,” says Sarah Pflugradt, MS, RDN, CSCS. Collagen supplements may not be appropriate for the following groups of people:

People Who May Need to Limit Protein in Their Diet

“Collagen is a pretty low-risk supplement, but since it does contain protein, people who need to monitor protein intake, like those with chronic kidney disease, should be cautious of this supplement,” says Kunik.

People with Certain Food Allergies

Some collagen supplements contain allergens including egg or fish, so if you are allergic to either of those ingredients, you’ll want to look for products that don’t don’t contain collagen from those sources. In addition, not all collagen supplements are gluten-free, so if you need to avoid gluten, be sure to choose a product that is certified gluten-free.

Vegans or Vegetarians

Collagen supplements are made from animal or marine sources, which means they would not be appropriate for someone who avoids those foods. “Currently there are vegan based supplements that help to boost collagen production, but they are not a direct source of collagen peptides,” says Jamie Adams, MS, RDN, women’s health nutrition expert and owner of Mamaste Nutrition.

Who May Want Collagen Supplements 

If you’re looking to support skin elasticity, nail strength, joint health, and bone density, collagen supplements may be a helpful addition to your routine. However, it can be helpful to understand that your body “doesn’t directly absorb collagen to be used by your skin, bones, and joints, " says Adams. Instead, your body will break down the collagen into amino acids, which are the building blocks of all proteins. These amino acids may be used along with vitamin C, zinc, and copper to produce collagen as well as other proteins that the body needs.

The most important thing to consider for collagen production is that you’re consuming enough protein, vitamins, and minerals to support collagen production. Supplements may be one way to ensure that you’re getting those nutrients. One note is that studies on collagen supplements are small, short-term, and conducted among post menopausal women or young, healthy athletes, so keep in mind some study results may not apply to you.

People Who Don’t Consume Adequate Protein

Collagen powders in particular can be a helpful way to boost your protein intake if you have trouble getting enough through your diet or have elevated protein needs. On the higher side, some collagen supplements can provide 15-20 grams of protein per serving.

People Looking to Improve Skin Elasticity or Reduce Wrinkles

Collagen has long been used in skincare and supplements are marketed as a way to improve skin appearance due to its role in skin elasticity. Some studies have shown that collagen supplements can improve elasticity and reduce wrinkles. Much of the research in this area has focused on older women, especially those that experience damage from a lot of sun exposure.

People with Joint Pain

Collagen supplements have been studied in both young, healthy athletes as well as older people with osteoarthritis, with some promising results. There may be more benefits from type II collagen, the type found in cartilage (and is usually in the form of chicken cartilage in supplements), though more research is needed.

Post Menopausal Women

“As women approach menopause they may experience a significant drop in collagen levels, resulting in saggy skin, achy joints, and a decrease in bone mineral density.  Collagen supplementation may help alleviate these symptoms,” says Hartnett. Bone density can decline after menopause due to changes in hormones. One small study showed that taking five grams of collagen peptides per day for a year increased bone density in postmenopausal women. However, more research is needed to confirm benefits of collagen in postmenopausal women.

Pregnant and Breastfeeding Women

Protein needs are higher during pregnancy, and collagen supplements can be one way to help meet those increased needs. “Collagen peptides may help with skin elasticity as a pregnant woman's belly stretches and grows,” says Adams.

Athletes

“One of the most specific, but less talked about populations that can benefit from collagen supplementation is athletes. Collagen has been studied for its role in injury prevention and rehabilitation for young and older athletes alike. Collagen synthesis has been shown to increase with collagen supplementation. For a population like this, the recommendations are very specific. To improve collagen synthesis in the targeted areas, it is recommended to supplement with collagen one hour before activity and include a source of vitamin C,” says Pflugradt.

Our Approach to Supplements 

Our team works hard to be transparent about why we recommend certain supplements. 

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab.com.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

Experts we spoke to for choosing the best collagen supplements include:

• Pam Hartnett MPH, RDN, owner of The Vitality Dietitians gave personal recommendations for collagen powders she uses and the safety of these supplements.
• Kelsey Kunik RDN, intuitive eating dietitian helped clear up what collagen supplements may or may not help with.
• Sarah Pflugradt, MS, RDN, CSCS, dietitian and author explained who may or may not benefit from collagen supplements.
• Jamie Adams, MS, RDN, women’s health nutrition expert and owner of Mamaste Nutrition gave insight into how the body uses collagen and who may most benefit from collagen supplements.
• Shannon A. Garcia, MDS, RD, LD with KISS in the Kitchen provided tips for safety of collagen and what to look for in supplements.

What to Know About Collagen Supplements

Potency & Purity Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

• Third party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
• Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
• The third party certifications we can trust are: ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations. 
• Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
• Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer, and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

We recommend selecting products from brands that are transparent about their values, formulations, and manufacturing processes.

Form

Collagen supplements are available in powders, liquid, gummies, and capsules. The best form will depend on your individual preferences and goals. Powders tend to offer larger doses than capsules and gummies, though they may be less convenient as they have to be added to food or beverage. Powders, liquids, and gummies may come along with added sugar or alternative sweeteners, so you’ll want to be mindful of those ingredients if you have strong preferences.  Ultimately, the best form of collagen is the one that works for you and your lifestyle.

Ingredients: What to Pay Attention to

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Vitamin C. Vitamin C is commonly added to collagen supplements for enhanced absorption. This water soluble vitamin is generally safe for most people. However, too much vitamin C can lead to side effects including nausea, vomiting, and diarrhea, so be mindful about using collagen powders along with other vitamin C supplements or multivitamins. The Tolerable Upper Intake Levels (UL) for vitamin C is 2,000 mg per day for adults.

Zinc. Some collagen supplements also contain zinc. Too much zinc (more than 40 mg) in supplement form can lead to nausea, vomiting, and diarrhea, so pay attention to how much you’re taking from supplements. Zinc may also interact with certain medications so if you’re considering a collagen supplement that contains zinc, check with your healthcare provider to ensure it’s safe for you.

Digestive enzymes and probiotics. Some collagen supplements also contain digestive enzymes. In general digestive enzymes provide no benefit to healthy people, and probiotics may or may not offer benefits. Both of these may lead to digestive side effects in some people, so it may be something to avoid unless your healthcare provider recommends you take them.

Collagen Dosage

Since you don’t need to consume collagen through food (your body can make it as long as you consume adequate protein, vitamin C, zinc, and copper), there isn’t an established dose. Most studies that test the benefits of collagen use between five to 15 grams of collagen peptides or hydrolyzed collagen daily for eight to 12 weeks (though some are shorter or longer). One exception is Verisol, a specific type of collagen peptide that has been shown to have some skin benefits at doses as low as 2.5 grams.

The right dose for you depends on your goals as well as your current diet. “Lower amounts are used for skin support while closer to 10-15 grams per day is used to support bone and joint health,” says Kunik.

How Much is Too Much?

Collagen supplements are generally well tolerated by most people and there is no established tolerable upper intake level. “A normal serving size (one to two scoops per day) is safe and offers a variety of amino acids that complement other sources of protein in the diet,” says Shannon A. Garcia, MDS, RD, LD with KISS in the Kitchen.

But you’ll want to think about how collagen supplements fit into your overall protein intake. Collagen supplements aren’t a good source of the amino acid tryptophan, which is an essential amino acid you need to consume because your body can’t make it. One recent study suggests that consuming up to 36 percent of your protein from collagen peptides is safe while still allowing for enough other protein in your diet to ensure you’re getting all of the essential amino acids to stay healthy.

Your Questions, Answered

Is it ok to take collagen everyday?

Collagen is safe to take daily. “It's not something that builds up in the body. It is a protein that will break down and add to your body's pool of amino acids,” says Pflugradt

In fact, taking it sporadically may not lead to any of the potential benefits. “Most studies that found a benefit to collagen supplementation looked at consistent daily intake, and none of these studies found significant side effects,” says Hartnett. 

How long does it take for collagen supplements to work?

“There are many factors that play a role in the effectiveness of taking collagen supplements,” says Adams. The form, type of collagen, dose, and your individual health and dietary status all can play a role in how long it may take to see potential benefits.

“Most studies see skin and joint benefits after taking collagen supplements for 3-4 months. Whereas studies looking at bone health don’t see the benefits until after 12 months of use,” says Adams. Most studies that see these benefits do require daily use for this time period.

Are collagen supplements good for hair?

Collagen supplements are often recommended for hair growth because collagen has many of the amino acids found in keratin, which is the primary protein found in hair. One very small study showed that 12 weeks of collagen supplements led to women experiencing less breakage. They also reported that their hair appear thicker. More research is needed to support this theory.  (17)

What is the best form of collagen to take?

The best form of collagen is the one that you will take consistently. However, Garcia recommends powders because it’s easier to get adequate amounts of collagen without unnecessary extras. “Liquids often contain other questionable ingredients or proprietary blends that don’t disclose the amounts of ingredients and gummies can only fit a small amount of collagen,” she notes. Capsules also often have lower collagen amounts, you need to take multiple pills, and many contain additional ingredients that you may not need.

Are collagen supplements worth it?

The research supporting the benefits of collagen supplements is limited and inconsistent. In general, studies have been small, short-term, and are often done in a very specific population (usually post menopausal women). It’s also important to understand that many of the studies that show benefits are funded by a company that sells collagen supplements which may skew results. Before starting a supplement you may benefit from evaluating gaps in your diet that could support collagen production such as adequate protein, vitamin C, zinc, and copper.