“When you turn 50, your body produces 50 percent less collagen,” says clinical nutritionist Josh Axe, DNM. He says the way to replenish those stores is to consume the best collagen supplements available—whether it’s simmering bones in a salty broth (like Marco Canora’s celebrity favorite Brodo), or using one of the many collagen powders, capsules, and tablets on the market.
This shows that this ingredient is not a fad but an important part of our bodies. Axe, author of the 2019 book The Collagen Diet, explains that since collagen makes up 30% of all the protein in our bodies, it’s important to restore collagen levels as we age, especially if you’re looking for everything from hair growth to glowing skin. Ahead, we spoke to six dermatologists (think nutritionists, nutritionists, and dermatologists) about everything you need to know about collagen supplements — from the benefits for hair, skin, and nails to the most common side effects.
Nutritionists’ Favorite Collagen Supplement
Best All-Round: Ancient Nutrition Multi Collagen, $53
Best for Hair, Skin, and Nails: Agent Nature Holi (Mane) Supplement, $99
Best with Vitamin C: Youtheory Collagen with Vitamin C, $23
Best for Greens: 8Greens Skin Supplement with Marine Collagen, $18
Best Capsules: Hum Nutrition Collagen Love Skin Firming Supplement, $40
Best Marine Collagen: Vida Glow Original Marine Collagen, $42
Best for Body: Shore Magic Hydrolyzed Marine Collagen, $120
Best Liquid Collagen: Spoiledchild E27 Extra Strength Liquid Collagen, $49
Here, watch the amazing nutritionists, doctors, and health experts who share their insights to bring this story to life.
Valerie Agyeman, RDN, is a nutritionist and host of the women’s health podcast Flourish Heights.
Passion
Marcella Cassi is the founder and former CEO of One Ocean Beauty, a line of marine skincare products.
Dr. Linda Allison is a biochemist, physicist, and the founder and CEO of Cow Health.
Oz Garcia is a renowned nutritionist known for his approach to nutrition and aging.
Dr. Brooke Russell is the Founder and former Vice President of Operations of ECM Biosurgery.
Dr. Charles Passler is a nutritionist who specializes in detoxification, digestion, metabolic rate, and other nutritional needs.
Dr. Pat Wexler is a dermatological surgeon in New York City who specializes in body contouring.
in this article
What is collagen?
What are collagen supplements?
What are the expected benefits of taking a collagen supplement?
What should you pay attention to when supplementing collagen?
When should I see results from collagen supplements?
How much collagen should you take daily?
Best All-Around Choice: Ancient Nutrition Multi Collagen
Why we love it: Designed to be mixed with water or even added to cookies, Ancient Nutrition’s unflavored powder is infused with ten unique forms of collagen to promote healthy skin and restful sleep. “[It] comes from real food sources and also contains probiotics and vitamin C,” says Garcia. “It also helped me a lot with growing my hair back after COVID.”
Expected benefits: Healthy skin and nails, hair growth, aid in digestion and better sleep
Certification: It’s backed by “clinically researched ingredients” based on ancient nutritional science.
Form: Powder
Types of Collagen: 10 types of collagen (Types I, II, III, IV) derived from 4 sources (Fermented Eggshell Membrane Collagen, Bovine Hide Collagen Peptide, Concentrated Chicken Bone Broth Protein and Hydrolyzed Fish Collagen Peptide V).
How to take: Mix one tablespoon into 8 ounces of water, coffee, or a smoothie, according to Ancient Nutrition.
How it tastes: Tasteless
Serving size: 1 tablespoon
Collagen per serving: 20 grams
Other Ingredients: Protein, SBO Probiotics (2 Billion CFU Bacillus Coagulans), Vitamin C
Food details: Gluten-free, dairy-free, soy-free, nut-free, non-GMO, pasture-raised, grass-fed
Best collagen for hair growth: Advanced Vital Proteins Collagen Peptides with Hyaluronic Acid and Vitamin C
Why we like it: “Vital Proteins uses grass-fed and pasture-raised beef cattle, making it a great ‘over-the-counter’ option,” says one of the most popular collagen sources in the industry. Even Jennifer Aniston is a fan; she previously told Askew that she likes to add a spoonful to her morning coffee. “In addition to these supplements, consuming bone broth can provide your body with the ingredients it needs to produce collagen naturally. Bone broth contains additional amino acids and is a great tool for treating intestinal issues.”
Expected benefits: Healthy hair, nails, skin, bones, and joints
Certification: Not Listed
Form: Powder
Collagen Type: Bovine Skin Collagen Peptides (Type I and Type III)
How to take: Mix 1-2 teaspoons into hot or cold liquids as needed according to Vital Proteins instructions. When I take this collagen, I like to add it to smoothies.
How it tastes: No taste
Serving size: 3 tablespoons
Collagen per serving: 20 grams
Other Ingredients: Protein, Vitamin C, Hyaluronic Acid
Dietary Notes: Gluten-free, dairy-free, no artificial sweeteners
Best Capsules: Hum Nutrition Collagen Love Skin Firming Supplement
Why we like it: We Are Nutrition’s nutritionist-crafted supplement line includes this best-selling blend, made with grass-fed, pasture-raised bovine collagen and grapefruit formulated with skin-brightening vitamin C, hyaluronic acid, and seed extracts.
Intended effect: Improvement of skin firmness and elasticity
Certification: According to Hum Nutrition, the brand uses “proven clean ingredients,” “clinically tested active ingredients” and is “triple-tested and third-party verified for purity and quality.”
Form: Capsule
Collagen types: Type I and Type III collagen (derived from beef)
How to take: Take three capsules daily with meals, according to Nutrition.com.
How it tastes: N/A
Serving Size: 3 Capsules
Collagen per serving: 600 mg
Other Ingredients: Hyaluronic Acid, Vitamin C, Grape Seed Extract, Red Wine Fruit Extract, Chondroitin Sulfate
Dietary Notes: Grass-fed, pasture-raised, free of milk, eggs, fish, tree nuts, peanuts, wheat, soy, artificial colors, flavors and preservatives
Best collagen for joints: Garden of Life Grass-Fed Collagen Peptide Powder
Why we like it: Garden of Life’s formula earned Garcia’s seal of approval for being a “source of grass-fed, wild-caught and pasture-raised collagen that’s third-party tested.”
Intended Benefits: Promote skin elasticity, stronger nails and healthier hair
Certifications: NSF Certified Gluten-Free, Keto Certified, IGEN Non-Gene Tested, Paleo Certified
Form: Powder
Collagen Type: Bovine Skin Collagen Peptides (Type I and Type III)
How to take: Take one tablespoon with water, smoothies, or baked goods, according to Garden of Life.
How it tastes: No taste
Serving size: 1 tablespoon
Collagen per serving: 20 grams
Other Ingredients: 1.5 Billion CFU Probiotics (Lactobacillus plantarum), Protein
Dietary Notes: Grass-fed, pasture-raised collagen, no added hormones or antibiotics, soy-free, dairy-free
Best Collagen with Vitamin C: Youtheory Collagen with Vitamin C
Why we like it: The best part about the Youtheory Collagen supplement is that it contains vitamin C to strengthen your hair, skin, and nails at any stage of your life. Eggman says of the ingredient’s power, “Vitamin C is essential for making collagen and helps maintain its natural production in the body.” Manufactured in Southern California, these pills are easy to take anywhere; the brand recommends taking six pills per day. Maybe taking three pills in the morning and three at night will get you the results you want.
Intended Benefit: Contributes to healthy aging and a more youthful appearance
Certification: Not Listed
Form: Tablet
Collagen Type: Hydrolyzed Collagen (Types I and III)
How to take: According to Youtheory, take six tablets daily — either all at once or in divided doses.
How it tastes: N/A
Serving size: 6 slices
Collagen per serving: 6,000 mg
Additional Ingredients: Vitamin C
Dietary Notes: Gluten-free, dairy-free, soy-free
Best Liquid Collagen: Spoiledchild E27 Extra Strength Liquid Collagen
Why we like it: If you prefer to drink supplements, the best liquid collagen may be good for you. With just one to two tablespoons a day, Spoiledchild’s E27 combines collagen with vitamin C and hyaluronic acid to promote smoother skin, stronger joints and bones, and even better digestion.
Expected Benefits: Supports healthy skin and hair, gut health, and weight goals.
Certification: Not Listed
Form: Liquid
Collagen Type: Bovine Collagen (Type I and III)
How to take: Take one to two tablespoons daily, according to Spoiledchild.
How does it taste: Two flavors – mango or pineapple
Serving size: 1 tablespoon
Per serving of collagen:
Other Ingredients: Vitamin C, Hyaluronic Acid
Dietary Notes: Sugar-free, gluten-free, dairy-free, non-GMO, soy-free
Best Green Collagen Powder: 8Greens Skin Supplement with Marine Collagen
Why we love it: 8Greens’ Sparkling Marine Collagen Chips taste like fresh apples and have as much vitamin A as four cups of broccoli and as much vitamin C as 25 celery stalks. No wonder its fans include supermodels Christy Turlington and Helena Christensen. Think of it as a green powder-collagen supplement duo.
Expected Result: Glowing skin
Certification: PETA Approved
Form: Tablet
Collagen Type: Marine Collagen
How to take: According to 8Greens, dissolve one tablet in 8 ounces of water and drink it.
What it tastes like: Apple-like
Serving size: 1 piece
Collagen per serving: 500 mg
Other Ingredients: Protein, Vitamin C, Biotin, Zinc, Potassium, Proprietary Greens Blended With Ingredients Like Organic Matcha, Turmeric, Organic Broccoli, Kale, And Spinach.
Dietary Notes: Non-GMO, gluten-free, dairy-free, made with natural flavors
Best Marine Collagen: Vida Glow Original Marine Collagen
Why we love it: Add Vida Glow’s marine collagen powder pack to your daily self-care routine for a host of skin-protecting benefits, from boosting elasticity to smoothing the appearance of fine lines and wrinkles.
Intended benefits: Improved skin elasticity, and healthier hair, skin, and nails
Certification: According to Vida Glow, it has been “tested for heavy metals, mercury, and other contaminants.”
Form: Powder
Collagen Type: Hydrolyzed marine collagen (Types I & III) from sustainably sourced fish skin.
How to take: According to Vida Glow, mix one sachet with 8-20 ounces of liquid and take one to three times daily. (One for those 25-35, two for those 36-45, and three for those 45 and older.)
How it tastes: No taste
Serving Size: 1 Bag
Collagen per serving: 3 grams
Additional Ingredients: Protein
Dietary Notes: Dairy-free, gluten-free
Best Collagen for Hair, Skin, and Nails: Agent Nature Holy (Maane) Supplement
Why we love it: Agent Nature’s nutrient-rich collagen powder combines pearl powder with collagen derived from deep-sea fish to support soft skin, long hair, and strong nails. Mix a scoop into any raw food or beverage, whether it’s a cup of matcha or a green smoothie.
Expected benefits: Healthy hair, skin, and nails
Certification: Not Listed
Form: Powder
Collagen Type: Marine collagen (Types I, II, III and IV) derived from wild-caught kosher fish
How to take: Add one teaspoon to any beverage, smoothie, matcha, coffee, or dressing.
How it tastes: No taste
Serving size: 1 tablespoon
Collagen per serving: 10 grams
Other Ingredients: Pearl Powder, Protein, Silica, Magnesium, Calcium, Potassium
Dietary Notes: Non-GMO, gluten-free, petrochemical-free
Best Anti-Aging Collagen: Oxomio Beauty Icon Ultimate Collagen Beauty Complex
Why we love it: Like its bottle and batch number, Oxomio’s super-potent elixir is made in France and formulated with wild-caught marine collagen peptides and elastin peptides from Japanese bonito. Expect firmer skin and a cherry-flavored finish.
Expected Effect: Improves skin elasticity. Reduces fine lines, wrinkles and texture.
Certification: Made from MSC certified Peptone
Form: Powder
Collagen Type: Wild Marine Collagen Peptide(Type I)
How to take: According to Oxomio, mix two scoops with 8 ounces of water or your favorite beverage.
How it tastes: No taste
Serving size: 2 tablespoons (10.8 g)
Collagen per serving: 10 grams
Other Ingredients: Hyaluronic Acid, Salmon Cartilage Proteoglycan, Japanese Bonito Elastin Peptide
Dietary Notes: Gluten free
“Collagen is a structural protein that is rich in amino acids and is abundant in the body,” nutritionist Dr. Charles Passler tells Askew. “Skin, cartilage, bones, connective tissue and tendons use collagen as structural support.
Real collagen supplements are made from animal or fish proteins and contain short-chain amino acids and peptides. Will reach $ 7.5 billion. Famous.
What effects do collagen supplements actually have on the body? To find out, we spoke to Valerie Eggman, nutritionist and host of the women’s health podcast Flourish Heights, who explained all the purported benefits, from healthy hair and strong nails to improved muscle mass. Here’s a detailed breakdown:
Youthful skin: “Collagen supplementation can help improve skin elasticity and hydration by supporting the body’s natural collagen production, but there are many factors that affect overall skin health, so collagen supplementation may not have immediate results, making your skin feel younger,” she explains.
Stronger nails: “Some people report that collagen supplementation strengthens nails and reduces brittleness and breakage,” says Agyeman. “Research results are mixed, but it may support nail growth and overall nail health by providing essential amino acids.”
Improves muscle mass: “Collagen plays an important role in muscle structure and function, helping with muscle repair and growth,” she explains. “If needed, collagen supplementation can aid in muscle maintenance, which can be beneficial if you’re highly active.”
Better heart health: “Some studies suggest it may indirectly benefit heart health by reducing artery stiffness,” says Agyeman. “However, more research is needed to fully understand collagen’s effects on heart health.”
Better sleep: “Research on the calming effects of glycine (an amino acid in collagen) and its ability to improve sleep quality is mixed, with some people claiming it can help them fall asleep faster or stay asleep longer,” he explained.
“The most important thing when choosing a supplement is to make sure it doesn’t contain any unnecessary additives or fillers,” says Passler. “There are many types of collagen, and each has a specific function in the body. I prefer supplements that contain different types of collagen and are easily absorbed.”
Types of collagen: There are 28 types of collagen, but there are 5 main types worth paying attention to. Look for type I, which affects the skin, bones, and ligaments for cosmetic benefits (e.g.: youthful, glowing skin). Type II is found in cartilage and is therefore beneficial in maintaining joint health. Type III is found in muscles and organs and works with type I to support skin health.
Form: You’ll find collagen supplements available in a variety of forms—powders, capsules, and liquids. Choose the supplement that’s right for you based on your diet, activity, and general supplement preferences.
Third-party testing: Since the U.S. FDA doesn’t regulate collagen supplements, you can look for products that are third-party tested, which means the ingredients in the supplement have been evaluated by a third party and it does what it claims.
Which form of collagen is best to take?
“Most collagen supplements contain types I, II, and III collagen, which are the main types of collagen in the body,” Agyemang advises, so if you’re looking to improve skin, hair, and bone health, these are the ones to consider. “Due to limited safety studies, consult your doctor before taking if you’re pregnant or breastfeeding.”
This doesn’t mean immediate results. But Brown is quick to add that real, immediate benefits can often be felt within months. Passler said people who experience joint and muscle pain may see faster results than those interested in the cosmetic benefits mentioned above. Overall, expect it to take at least six weeks to see and feel a change.
Marcella Cassi of One Ocean Beauty agrees that “beauty from the inside is more important than ever,” and in 2018 she launched the Ocean Skin Care Collection, a five-piece collection containing complexion-enhancing collagen supplements. Similarly, this inside-out approach inspired Kate Hudson to develop what she calls her “dream product”—inBloom Beauty Aura, which she uses every morning, a trick she describes in My Essence Beauty Secrets.
It’s certainly an appealing premise—if not entirely consistent with our increasingly plant-oriented diet. Dr. Brooke Russell, vice president of operations for ECM Biosurgery, said of the powders that they are derived from the bones, skin or connective tissue of animals such as cattle or fish. “Most of the time, you don’t really know what’s in it.” New York City dermatologist Pat Wexler, MD, isn’t entirely convinced either. “There are no negative side effects, but there’s still a lot of research to be done,” Wexler said.
In general, research suggests that 2.5 to 15 grams of collagen per day is appropriate for the American diet. Passler warns that people with kidney oxalate stones should avoid consuming more than 10 grams of collagen per day. (This is the only condition in which a person can consume too much collagen.) Regardless, it’s best to stick to the serving size of the supplements you choose and, as always, consult your trusted health care provider.
“Collagen is broken down in the intestines, absorbed, and used as the building blocks for the expected benefits listed. In addition to a healthy diet and lifestyle, adding a high-quality collagen supplement will help you look your best and feel great.
