Collagen Supplements


Collagen Supplements

The Importance Of Collagen Supplements In One’s Diet

Collagen supplements can play an important role in one’s dietary regimen, especially if one’s deficient in this macronutrient. Collagen is an important structural protein that makes up our skin, bones, cartilage, muscles and tendons. As we age, our bodies produce less collagen, leading to sagging skin and more wrinkles. Collagen consumed in whole foods or in supplement form can improve skin texture and joint pain. Additionally, some evidence suggests that collagen supplementation can improve hair and nail strength. However, research is limited. Aside from these potential benefits, some collagen powders are a good source of protein that can be easily added to drinks or smoothies to help increase your daily intake of protein.

Who likes wrinkled skin, achy joints and less muscle mass that can come with aging. But all these problems have one thing in common — they can result from less collagen in our body. Collagen is the body’s most plentiful protein and building block, accounting for one-third of our body’s protein. It helps us form connective tissue — a vital component of our skin, bones, muscles, tendons and cartilage. If our body doesn’t make adequate amounts of collagen, these body parts lose the elasticity and strength they need to function properly. The good news is that supplements can support our body’s collagen production. But as with any supplement, it’s important to have all the facts before changing your daily dietary regimen.

Here’s what you need to know:

Collagen levels naturally decrease with age. The body’s collagen production slows down over time, decreasing by 1% a year beginning in early adulthood. And according to the American Academy of Dermatology, women lose 30% of their skin’s collagen in the five years following menopause.

But certain lifestyle factors can speed up the level of decline. Collagen production may be affected by:

  • Lack of exercise
  • Nutrient deficiencies
  • Smoking
  • Sun exposure
  • Excessive alcohol use
  • Exposure to environmental pollution
  • Insufficient sleep

Health effects of low collagen

  • When collagen breaks down faster than the body takes it in or makes more, it can have detrimental effects. Some of the effects are visible, while others happen beneath the surface.
  • Low collagen is a substantial contributor to aging skin. Collagen makes up 70% to 80% of skin tissue and provides skin’s structural integrity. As it decreases, skin can look wrinkled and crepey.
  • On the inside, muscles can weaken without enough collagen, while tendons and ligaments can lose their strength and stability. Collagen also makes up 60% of the body’s cartilage, which cushions bones from the effects of high-impact movements. When collagen deteriorates, joint pain and osteoarthritis can result.

How To Increase Collagen Production In Your Body

There are ways to help your body increase collagen production while supporting the collagen your body already has. You can eat foods high in collagen, and you may want to consider taking collagen supplements.

How To Get Collagen From The Food You Eat

(1). Eating foods high in collagen is a natural way to increase  collagen intake. Ideal choices include high-protein foods that have a lot of connective tissue, such as:

(2). Beef, especially tough cuts such as brisket and pot roast

(3). Bone broth made from chicken, beef or fish

(4). Chicken and turkey, which provide collagen in skin and connective tissue

(5). Fish and shellfish, which contain the most collagen in their bones and scales

You can also eat foods that support your body’s production of collagen. Go for a diet rich in:

  • Vitamin C, abundant in berries, citrus fruits, leafy greens and bell peppers.
  • Copper, found in beans, chickpeas and cashews.
  • Protein, such as egg whites and beans
  • Zinc, found in nuts and seeds
  • Collagen peptides supplements
  • Collagen supplements also are a reliable resource — and there is no conclusive research proving that collagen from food is better than collagen provided by supplements. But to ensure your body gets all the collagen it can from supplements, opt for collagen peptides or hydrolyzed collagen. This alternative includes fragments of animal-derived collagen. Breaking down collagen makes it easier for the body to absorb in its entirety than collagen taken as a complete protein.
  • Collagen supplements come in pill, powder or liquid form. Topical creams and lotions may also contain collagen, but the external application is not as effective as ingested collagen supplements.

Add powdered collagen to smoothies, coffee and soups.  Research(Link is external) (Link opens in new window) shows that taking 2.5 to 15 grams daily of hydrolyzed collagen is safe. A smaller dose benefits your joints and skin, while a larger amount may help with body composition and muscle mass.

Things to think about when supplementing with collagen or collagen peptides

  • The U.S. Food and Drug Administration doesn’t regulate or review supplements, so talk to your primary care physician before adding collagen supplements to your daily routine. While there are no known side effects, more research on collagen supplements is needed.
  • Remember, collagen supplements should not be a substitute for changing unhealthy behaviors, such as smoking, not having enough sun protection or not getting adequate amounts of sleep. Making positive lifestyle changes can substantially impact your body’s collagen production.
  • To learn whether you should consider collagen supplements, reach out to your primary care physician.

Why You Should Use Collagen Supplements For Your Health

Collagen supplements are associated with many health benefits, including:

(1). Bone health

Collagen supplements can help maintain bone strength and density, which can help prevent bone loss and osteoporosis.

(2). Skin health

Collagen supplements can improve skin elasticity and hydration, and reduce the appearance of wrinkles and dryness.

(3). Muscle mass

Collagen is a major component of muscle, and supplements can help reverse age-related muscle loss.

(4). Joint pain

Collagen supplements can help reduce inflammation and stimulate collagen synthesis, which can help relieve joint pain.

(5).Brain health

Collagen may help protect brain cells against amyloid-beta proteins, which may support overall brain health.

(6).Heart health

Collagen supplements may help improve heart health by providing structure to arteries, which can become weak and fragile without collagen.

(7). Hair and Nails

There have been small studies which support the claim that collagen supplements will lead to modestly increased hair density, while there are mixed results regarding the impact of collagen on nails. Some studies report increased nail growth and reduction in brittleness, while others show no change.

(8). Post menopause: Postmenopausal people with reduced bone mineral density can experience increased bone mineral density If they in fact have experienced age-related declines in their bone mineral density. If they supplement with collagen peptides for at least 12 months, they may have an increase in bone formation.

(9). People who are pregnant: Collagen supplements may be of help if you are in the late stages of pregnancy when there is greater demand for the amino acid glycine. Certain types of collagen powders are also good sources of protein, which can help pregnant people meet their increased nutritional needs. It is best to consult your healthcare professional before using any supplements while pregnant.

How To Use Collagen Supplements For Your Health

(1). In Drinks

Collagen powder dissolves easily in hot or cold liquids, such as tea ,coffee, smoothies, or water. Adding collagen to coffee can help blunt the caffeine’s effects and can be combined with fat, like milk or MCT, for even more benefit. If you experience stomach issues with collagen, you can try taking it in the morning with your coffee or smoothie. For better sleep, you can try taking it at night with milk.

(2). In The Foods You Eat

Collagen powder can be mixed into many foods, including baked goods, cereals, yogurts, ice creams, and spreads. Unflavored collagen powder is the most versatile alternative, but adding protein powder to food or drinks can change the texture, consistency, or flavor. 

Collagen is a protein that helps the body form connective tissue, which is an important component of bones, muscles, skin, tendons, and cartilage. Collagen levels naturally decrease with age, so supplements can help support the body’s collagen production. Some studies suggest that collagen supplements may help with nail growth and brittleness, but there’s no medical evidence that they can improve your hair. Before taking any supplement, it’s important to talk to your doctor, as excessive protein can potentially harm your kidneys.

What Is The Best Collagen Amount Per Day?

Many people take 1-2 tablespoons of collagen powder per day. You can take collagen powder by mixing it into smoothies, shakes, baked goods, soups, or even your coffee or tea. Is there such a thing as too much collagen powder? Because collagen is basically protein, you can’t overdose on it.

Who May Not Have Anything To Gain By Taking Collagen Supplements

While collagen supplements may provide added benefits, keep in mind that your body makes its own collagen, so it’s not necessary to consume collagen supplements. Since collagen is derived from animal tissues, it is not appropriate for vegans and vegetarians, though there are fish-derived sources suitable for pescatarians.

Are There Any Possible Side Effects Of Taking Collagen Supplements?

Collagen supplements are generally well tolerated. Some people experience mild symptoms, including gastrointestinal upset, headaches, dizziness, insomnia, lack of appetite, itchy skin, and canker sores.

How About People With Kidney Stones?

Though it has not been proven, it is theoretically possible that consuming collagen supplements in high doses may increase the risk of kidney stones. If you have a history of kidney stones, it is best to consult with your healthcare provider before using collagen supplements.

How About People With Dietary Restrictions?

Collagen supplements are derived from animal sources. If you are vegan or vegetarian or refrain from eating certain animals, you should avoid collagen supplements.

How About People with Allergies?

If you have allergies to fish, shellfish, or eggs, you should avoid collagen supplements derived from fish sources or eggshell membranes.

What Are The Best Collagen Supplements On The Market Today?

To determine the best collagen supplements on the market, we’ve researched the worldwide web on collagen supplementation and have obtained the results below. We also researched the 7 collagen supplements and rated each product for taste, texture, smell, third-party testing, nutrition, and value. The  supplements chosen are evidence-based and rooted in science.  We value certain product features that we believe are associated with the best products.  We’ve researched the below collagen supplements based on what  registered dietitians evaluations are on each and every one of them and are based on sound dietary methodologies and scientific accuracy. We’ve developed a comprehensive, scientifically-backed process for choosing the supplements we recommend.  

Speak With Your Doctor First 

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take. It is important to note that the FDA does not review the safety and effectiveness of dietary supplements before they are released to the market.  When deciding which collagen supplement is best for you, consider the form, type of collagen (different types are correlated with different potential benefits), source, dose, flavor, and budget that best suits your needs. Also, if you are looking for collagen for a protein boost, be sure to check the nutrition label, as not all collagen supplements are a good source of protein.

The 7 Best Collagen Supplements 

Our Top Picks

Best Overall: HERBS PRO, Vital Proteins Collagen Peptides Powder 

Best Weight Loss Collagen Powder For Women: VITAAUTHORITY, Multi Collagen Burn Powder – With SOD B Dimpless®

Most Affordable Collagen For Pregnant Women: HERBS PRO, Youtheory Collagen Powder 

Best Marine-Based: HERBS PRO, Nordic Natural, Marine collagen 

Best With Vitamin C: HERBS PRO, Ancient Nutrition Multi Collagen Protein Powder.

Best Capsule: LIFE EXTENSION, NT2 Collagen™

Best Collagen Blend: VITAAUTHORITY, Multi Collagen Protein – Unflavored

Vital Proteins Collagen Peptides Powder 

Original Collagen Peptides: Available In Stick Packs, and 5 Oz. capsulesThis Collagen Peptides Powder Is Sourced From Grass-Fed, Pasture-Raised Bovine To Ensure A High Quality And Sustainable Source Of This Powerful ingredient This is Collagen Peptides With Hyaluronic Acid + Vitamin C -A Vitalproteins.Com Exclusive! For The Die-Hard Collagen Peptides Fan Who’s Looking For A Little Something Extra In Their Routine, This Option Puts A “Boost” In Their Scoop. Get All Of These Benefits In A Formula That’s now Thrice As Nice Thanks To The Addition Of Hyaluronic Acid And Vitamin C. In Addition To Grass-Fed Collagen, Which Supports Healthy Hair, Nails, Skin And Joints, Comes Skin-Loving Hyaluronic Acid Plus Vitamin C, Which Helps Promote The Body’s Natural Collagen Production And Promotes A More Youthful Appearance

Herbs Pro
Vital Proteins Collagen Peptides Powder 
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Multi Collagen Burn Powder – With SOD B Dimpless®

Vitauthority – Multi Collagen Burn: Caffeine-Free Metabolism Enhancing Collagen Peptides

5 TYPES OF COLLAGEN – Each serving contains Types I, II, III, V and X Collagen plus Hyaluronic Acid & Vitamin C and other added thermogenic ingredients such as Grains of Paradise and Sensoril Ashwagandha for energizing metabolism support.

4 COLLAGEN SOURCES – Sourced from grass-fed bovine beef, farm-raised chicken, wild caught marine and eggshell.
Multi-Collagen Burn contains an ingredient called Dimpless, that is clinically studied to reduce visible signs of impurities on the thigh area

(1). Multi-Collagen Burn aids in the reduction of fine lines and wrinkles.
(2),. Multi-Collagen Burn supports skin, nails, and hair vibrancy
(3). May support gut health
(4). May improve overall quality of life
(5). Energy Enhanced Formula-Every scoop of Multi Collagen (6). Burn Energy includes a proprietary 275mg energy blend. This blend provides sustainable energy with the jitters that other caffeine beverages may cause.

Multi Collagen Burn Powder – With SOD B Dimpless®
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Youtheory Collagen Powder

Collagen powder with vitamin C is easily digested and highly absorbable collagen peptides, plus a daily dose of vitamin C to help aid normal collagen formation and boost antioxidant protection. This can help to achieve inner health, outer beauty and minimize the early signs of aging. Collagen is a major structural protein in the human body. As we age, collagen naturally breaks down and diminishes over time, leading to the early signs of aging. Collagen powder supplies the essential building blocks to support healthy aging and a more youthful appearance. It also features a daily dose of vitamin C to help aid normal collagen formation and boost antioxidant protection.

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Nordic Naturals Marine Collagen

Marine collagen delivers bioactive type 1 collagen peptides from sustainable, wild-caught arctic cod. These small, hydrolyzed peptides are easily absorbed and help stimulate the body’s own collagen-producing cells. Collagen is a structural protein that provides strength, elasticity, and flexibility to skin, joints, and bones. Added natural vitamin C from acerola fruit provides antioxidant support and aids in normal collagen formation. Marine Collagen has a mild strawberry taste and dissolves easily in warm or cold water.

Nordic Naturals Marine Collagen
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Ancient Nutrition Multi Collagen Protein powder

FULL OF HEALTHY BENEFITS – Every scoop features hydrolyzed collagen types I, II, III, V, and X from 4 food sources (Beef, Chicken, Fish and Eggshell Membrane). Our collagen powder is Non-GMO, grass fed and pasture-raised, made without hormones, cage free and cruelty free.

USER FRIENDLY AND PACKED WITH NUTRIENTS: Two scoops of Ancient Nutrition Multi Collagen Protein powder in our delicious chocolate flavor provides 20g of collagen, 18g protein, 200% DV of Vitamin C and 4B CFU* probiotics (*at time of manufacture)! 

CLEAN & PURE SOURCES – Made without growth hormones and chemicals, our collagen protein powder is derived from chicken and eggs sourced exclusively from Midwest US farms, grass-fed and pasture-raised cows from South America and shellfish-free fish collagen derived from wild, cold water fish harvested in North America.

Our formulas are informed by ancient wisdom and backed by modern science; We use clinically-studied ingredients, backed by research and tested by accredited 3rd party labs for efficacy, GMP Certified for safety and all products are made in the U.S.A..

Ancient Nutrition Multi Collagen Protein powder
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NT2 Collagen

What Is NT2 Collagen?

Type II collagen is the main form of collagen in joint cartilage. A type II collagen supplement contains the precise balance of amino acids that form the structure of cartilage. This makes it ideal for encouraging healthy cartilage growth, which promotes joint comfort.
Type II collagen supports joint mobility, helps relieve joint discomfort and promotes a healthy inflammatory response.

NT2 Collagen™ Benefits

(1). Contains clinically-studied collagen for joint comfort
(2). Promotes healthy joint flexibility & function
(3). Encourages healthy cartilage growth
(4). Helps inhibit inflammation to support joint health
(5). Helps relieve joint discomfort

NT2 Collagen
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Multi Collagen Protein – Unflavored

(1). 5 Types of Collagen; Each serving contains Types I, II, III, V and X Collagen plus Hyaluronic Acid & Vitamin C. Free of any Gluten, Soy, Dairy or GMO’s.

(2). Has agglomerated Peptides; Multi Collagen Protein Plus features an industry first agglomerated collagen peptides, which dissolve INSTANTLY in ANY liquid (hot or cold).

(3). 4 All Natural Sources; Sustainably sourced Grass-fed bovine beef, farm raised chicken, wild caught marine and eggshell.

(4). Good For Glowing Skin; Types I, III & V Collagen have been shown to help reduce wrinkles while supporting skin elasticity and hydration.

(5). Good For Joint and Bone Health; Types II & X Collagen support bones, tendons and connective tissue for healthier, pain free joints.


Multi Collagen Protein – Unflavored


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What to Look for in a Collagen Supplement

Third-Party Testing: The chosen supplements have been third-party tested and have been sen to a lab where they are tested for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants. Trusted third-party certifications include, NSF, USP, and Informed Choice, among others. However, these certifications can be hard to obtain and expensive for manufacturers, so many companies choose not to get their products tested. If you are selecting a supplement that does not have third-party testing, we recommend choosing a trusted brand that does rigorous internal testing.

Do These Collagen Supplements Contain Anything Harmful?

While not common, collagen supplements may contain contaminants such as lead, arsenic, or cadmium. The key is to look for a Certificate of Analysis. This report should be provided by the company. If they don’t, I wouldn’t use the product

In What Form Are These Collagen Supplements Anyway?

  • Collagen supplements are sold as powders, tablets, capsules, chews, and liquids. Collagen supplements can usually be found in three forms: 
  • Collagen peptides: Collagen peptides are the type of collagen you will see most often in supplements. These peptides are collagen that has been broken down for better absorption.22
  • Gelatin: Partially hydrolyzed collagen, or gelatin, dissolves in hot but not cold water. 
  • Raw or undenatured collagen: Collagen can also come in raw or undenatured form, as in UC-II collagen, which is used for joint pain.22
  • Collagen supplements typically contain either type I, II, III, or a combination. Type I and III are used for hair, skin, and nails, while type II is used for joint health. Certain supplements may also contain type V and type X, which are involved in muscle, lung, liver, placenta, and bone health.23

Ingredients & Potential Interactions

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 your 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.

If you have allergies to fish or eggs you should avoid collagen supplements derived from marine sources or eggshell membranes, respectively. Marine-derived collagen supplements may also lower blood sugar. Thus, if you are taking blood-sugar-lowering medication, including insulin, metformin, glyburide, and others, you should be cautious. It is always best to consult with your healthcare provider to review any potential interactions between supplements and medications you are taking.2425

How Much To Take

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.

The recommended dose for collagen supplements varies. For wrinkles or joint pain, the typical recommended daily dosage of collagen peptides is 2.5 to 15 grams, though it is safe to consume more than this.26 You can take this once or in divided doses, with or without food. If you are using undenatured type II collagen for joint pain, the recommended dose is smaller at 40 milligrams per day.22 You should follow the recommended dose on your supplement of choice, as this will vary.

Collagen supplements are generally well tolerated. Some people report mild symptoms, including gastrointestinal upset, headaches, dizziness, insomnia, lack of appetite, itchy skin, and canker sores. Research has shown that 36% of your daily protein intake can come from collagen peptides without sacrificing protein quality, so we do not recommend consuming more than 36% of your daily protein from a collagen supplement.


How long does it take for collagen supplements to kick in?

According to available studies, collagen supplements may take about eight weeks for wrinkle improvement. They may take about three to six months to help alleviate joint pain. For other benefits such as increased bone strength, results may take up to 12 months. Results will vary based on the individual, as well as the type and dosage of collagen.

What happens when you stop taking these collagen supplements?

You should not experience any side effects when you stop taking collagen supplements. The benefits experienced while using the supplements may gradually fade, although it may take a few weeks.

Can collagen supplements possibly cause joint pain?

On the contrary, small studies demonstrate collagen supplements may help alleviate joint pain. There are no current large-scale studies backing the claim that collagen supplements cause joint pain.

What does the term “hydrolyzed” mean?

Collagen supplements are often hydrolyzed. This means the protein is broken down via heat or enzymes into amino acids or chains of amino acids, known as peptides. This makes it easier for our bodies to absorb and allows it to easily mix into liquids.

Why does my collagen powder also have vitamin C and hyaluronic acid in it?

Collagen powder may include vitamin C due to the role of vitamin C in collagen production in our bodies, namely by adding a hydroxyl group to proline to form the amino acid hydroxyproline, a component of collagen. However, most people are not deficient in vitamin C, so this addition does not necessarily provide extra benefit. Furthermore, supplements meant for skin often combine collagen with hyaluronic acid, a component of skin, joints, and eyes that helps maintain hydration and lubrication.

How much are these collagen supplements anyway?

The cost of collagen supplements will vary based on the form of the supplement, ingredients used and size of the container. Collagen tablets usually have a low price point at less than $1 per recommended daily serving. Collagen protein powders can range between $1 to $3 per recommended daily serving. For example, our best overall pick Vital Proteins collagen peptides is around $1.77 per serving. Liquid collagen, while convenient, can be most expensive at closer to $4 per serving.


Hopefully this blog post will enlighten you on some of the possible benefits of taking collagen supplements. Some of which are associated with several health benefits and very few known risks. Collagen supplements may increase muscle mass, prevent bone loss, relieve joint pain, and improve skin health by reducing wrinkles and dryness. By the way, please let me know how some of these collagen supplements are working for you, after you’ve in fact ordered it in the comments below, Thanks!

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