While collagen supplements may have once been considered a trendy niche—it’s now become a true staple in wellness and beauty routines all over the world. In fact, the collagen supplement market doubled from 2019 to 2022 and is projected to grow at over 6.5% annually in North America from now until 2032, according to data published in the American Journal of Medicine. And, that makes a lot of sense, considering these supplements aim to help replenish the stores of collagen that inevitably begin to decline as we age—plus, they may support healthier hair, skin, nails, and even joint health.
But whether you’re sipping on bone broth or incorporating the best collagen supplements in your routine, can they really live up to their promises of hair growth, glowing skin, and a healthier gut?We’ve tapped six skin experts (think: dietitians, nutritionists, and dermatologists) to weigh in on everything you need to know about collagen supplements, including the best products to shop.
Nutritionists’ Favorite Collagen Supplements:
In This Article:
- What is collagen, exactly?
- What are the expected benefits of taking collagen supplements?
- What to Look for in a Collagen Supplement
- Which collagen is best — type 1, 2, or 3?
- Can collagen help with menopause symptoms?
- Can collagen help with anti-aging?
- When should you see results of collagen supplements?
- How much collagen should you take a day?
- Meet the Experts
Best Overall Pick: Ancient Nutrition Multi Collagen Protein
- Why We Love It: Designed to be mixed with water or even added to cookies, Ancient Nutrition’s unflavored powder features ten unique types of collagen that promote both healthy skin and restful sleep. “[This] comes from real food sources and also contains probiotics and vitamin C,” notes Garcia. “It also helped me tremendously with my hair regrowth.”
- Expected benefits: Healthy skin and nails, hair growth, digestive support, and better sleep
- Certifications: According to Ancient Nutrition, this is backed by “clinically studied ingredients”
- Form: Powder
- Collagen Type: 10 types of collagen (types I, II, III, IV, V, VII, VIII, X, XII and XXII) from 4 sources (collagen derived from fermented eggshell membrane, bovine hide collagen peptides, chicken bone broth protein concentrate, and hydrolyzed fish collagen peptides)
- How to Take It: According to Ancient Nutrition, add one scoop to 8 ounces of water, coffee, or smoothie.
- What It Tastes Like: Unflavored
- Serving Size: 1 scoop
- Collagen Per Serving: 20g
- Additional Ingredients: Proteins, SBO probiotics (2 billion CFU bacillus coagulans), vitamin C
- Dietary Notes: Gluten-free, dairy-free, soy-free, nut-free, Non-GMO, pasture-raised, grass-fed
| Love It | Leave It |
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| Collagen types from whole-food sources, easy to incorporate into food or drinks | Probiotics may not suit very sensitive stomachs |
Best Collagen for Hair Growth: Vital Proteins Collagen Peptides Advanced with Hyaluronic Acid Vitamin C
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- Why We Love It: Vital Proteins’ grass-fed and pasture-raised bovine collagen is a favorite among Vogue editors, and has amassed quite a following—even Jennifer Aniston is a fan; she told Vogue previously that she likes to mix a scoop into her morning coffee.
- Expected Benefits: Healthy hair, nails, skin, bones, and joints
- Certifications: Not listed
- Form: Powder
- Collagen Type: Bovine hide collagen peptides (type I and III)
- How to Take It: According to Vital Proteins, add 1-2 scoops into hot or cold liquids to your desire. When I take this collagen, I prefer to put it into a smoothie.
- What It Tastes Like: No taste
- Serving Size: 3 Tbsp
- Collagen Per Serving: 20g
- Additional Ingredients: Protein, vitamin C, hyaluronic acid
- Dietary Notes: Gluten-free, dairy-free, no artificial sweeteners
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| Editor- and celeb-approved classic, tasteless, versatile, easy to absorb | Only available unflavored |
Best Capsule: Hum Nutrition Collagen Love Skin Firming Supplement
- Why We Love It: Hum Nutrition’s range of nutritionist-formulated supplements includes this bestselling concoction, formulated with grass-fed, pasture-raised bovine collagen, plus skin brightening vitamin C, hyaluronic acid, and grape seed extract.
- Expected Benefits: Improved skin firmness and elasticity
- Certification: According to Hum Nutrition, the brand uses “verified clean ingredients,” “clinically tested actives,” and is “triple tested third-party validated for purity quality.”
- Form: Capsule
- Collagen Type: Collagen types I and III (sourced from beef)
- How to Take It: According to Hum Nutrition, take three capsules daily with food.
- What It Tastes Like: N/A
- Serving Size: 3 capsules
- Collagen Per Serving: 600 mg
- Additional Ingredients: Hyaluronic acid, vitamin C, grape seed extract, red wine fruit extract, chondroitin sulfate
- Dietary Notes: Grass-fed, pasture-raised, and free of milk, eggs, fish, tree nuts, peanuts, wheat, soy, artificial colors, flavors, and preservatives
| Love It | Leave It |
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| Convenient capsule, skin-supportive add-ons | Lower collagen dose than powders |
Best Collagen for Joints: Garden of Life Grass Fed Collagen Peptides Powder
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- Why We Love It: Garden of Life’s formula has earned Garcia’s stamp of approval for being a “grass fed, wild- and pasture-raised source of collagen, [that] does very good third-party testing.”
- Expected Benefits: Promotes skin elasticity, strong nails healthy hair
- Certifications: NSF-Certified Gluten-Free, Keto Certified, IGEN Non-GMO Tested, Certified Paleo
- Form: Powder
- Collagen Type: Bovine hide collagen peptides (Type I and III)
- How to Take It: According to Garden of Life, use one scoop with water, smoothies, or in baked goods.
- What It Tastes Like: No taste
- Serving Size: 1 scoop
- Collagen Per Serving: 20g
- Additional Ingredients: 1.5 Billion CFU probiotic (lactobacillus plantarum), protein
- Dietary Notes: Grass-fed, pasture-raised collagen, no added hormones or antibiotics, soy-free, dairy-free
| Love It | Leave It |
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| Added probiotics for digestion support, neutral flavor, easy to blend | Probiotics may cause some bloating |
Best Collagen with Vitamin C: Youtheory Collagen with Vitamin C
- Why We Love It: The draw to Youtheory’s collagen supplement is that it features vitamin C to give the hair, skin, and nails a boost no matter your life stage. “Vitamin C is vital for making collagen, helping to support the body’s natural production of it,” says Valerie Agyeman, RDN, a dietician and women’s health advocate based in Washington, DC.
- Expected Benefits: Support healthy aging and a more youthful appearance
- Certifications: Not listed
- Form: Tablet
- Collagen Type: Hydrolyzed collagen (type I and III)
- How to Take It: According to Youtheory, take six tablets per day—at once or in doses.
- What It Tastes Like: N/A
- Serving Size: 6 tablets
- Collagen Per Serving: 6,000 mg
- Additional Ingredients: vitamin C
- Dietary Notes: Gluten-free, dairy-free, soy-free
| Love It | Leave It |
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| Accessible price point, high daily collagen dose | 6 tablets per day |
Best Greens Collagen Powder: 8Greens Skin Supplement with Marine Collagen
- Why We Love It: With a fresh apple flavor, one of 8Greens’s effervescent marine collagen tablets contains as much Vitamin A as four cups of broccoli and as much Vitamin C as a whopping 25 stalks of celery. No wonder fans include supermodels Christy Turlington and Helena Christensen. Think of it as a greens powder-collagen supplement duo.
- Expected Benefits: Glowing skin
- Certification: PETA-approved
- Form: Tablet
- Collagen Type: Marine collagen
- How to Take It: According to 8Greens, drop one tablet into 8 fl. oz. of water, let dissolve, and drink.
- What It Tastes Like: Apples
- Serving Size: 1 tablet
- Collagen Per Serving: 500mg
- Additional Ingredients: Protein, vitamin C, biotin, zinc, potassium, proprietary greens blend (this includes ingredients like organic matcha green tea, turmeric, organic broccoli, kale, and spinach)
- Dietary Notes: Non-GMO, gluten-free, dairy-free, made with natural flavors
| Love It | Leave It |
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| High vitamin content, easy-to-take form of collagen | Lower collagen dose |
Best Marine Collagen: Par Olive PEARL Marine Collagen Superpowder
- Why We Love It: Why We Love It: For anyone who doesn’t eat meat products, finding a collagen supplement can be tricky, since most derive from bovine. However, this Pearl Marine Collagen supplement from Par Olive is a great option for any pescatarian, as it s made of wild-caught Norwegian marine collagen peptides. This blend takes it to the next level with unique ingredients like fresh water pearl powder (which has antioxidant properties, and is rich in zinc and magnesium) along with Australian Kakadu plum (a rich source of Vitamin C, which supports collagen absorption).
- Expected Benefits: Firm skin, thick hair, strong nails
- Certification: Supply chain visibility, MSC sustainably sourced
- Form: Powder
- Collagen Type: Wild-caught marine collagen peptides
- How to Take It: According to Par Olive, add one to two tsp. PEARL Marine Collagen Superpowder (Unflavoured) to coffee, tea, smoothies, oatmeal, chia pudding or baked goods.
- What It Tastes Like: No taste
- Serving Size: 1 to 2 tsp.
- Collagen Per Serving: Varies by scoop
- Additional Ingredients: Freshwater pearl powder, organic Kakadu plum (rich in vitamin C)
| Love It | Leave It |
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| Easy to absorb, suitable for pescatarians | Can be pricey, some product specifications unclear |
Best Collagen for Hair, Skin Nails: Perelel Cellular Hydration Powder
- Why We Love It: For truly healthy, radiant skin, hydration is key. This easy-to-take powder checks all the boxes for whole-body and skin hydration: It contains a blend of electrolytes that are commonly lost in sweat, along with skin-nourishing collagen and hyaluronic acid. We also love that it doesn’t contain any added sugars, and it’s safe to take while pregnant or breastfeeding (in fact, it was developed by a team of OB/GYNs and nutritionists). What’s more, it’s available in both a tub size or convenient travel pouches for on-the-go.
- Expected Benefits: Skin hydration
- Certification: 3rd party tested; meets California’s Proposition 65 levels; made in the USA in FDA Registered and Inspected Facilities that are cGMP certified
- Form: Powder
- Collagen Type: Bovine collagen peptide (Type I and III)
- How to Take It: Mix one scoop with 6-8 fluid ounces of water daily.
- What It Tastes Like: Mango and lemonade
- Serving Size: 1 scoop
- Collagen Per Serving: N/A
- Additional Ingredients: Electrolytes (magnesium and potassium) and hyaluronic acid
- Editor’s Experience: “I’m a big fan of so many Perelel supplements, and this hydration powder is no exception. I’ll generally take a serving after a workout—and I love that unlike other electrolyte packets that focus on rehydration, this blend is also supporting my hair, skin, and nail health. Plus, I travel frequently throughout the year, and I love that these come in smaller packets that are easier to bring with me in a carry-on.” — Kristine Thomason, contributor
| Love It | Leave It |
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| Additional skin-nourishing ingredients, breast-feeding and pregnancy safe | Not a neutral flavor |
Best for Pregnancy: Needed Prenatal Collagen Protein Powder
- Why We Love It: “During pregnancy, collagen is generally considered safe and can support skin elasticity, joint health, and gut integrity—key factors as the body undergoes significant changes,” says Ella Davar, RD, a registered dietitian and founder of Gut-Brain Method. “It is essential to choose a clean, high-quality source, such as grass-fed collagen, and watch out for food sensitivities and allergies.” This prenatal collagen supplement from Needed checks all those boxes, with hydrolyzed Collagen Protein that’s ethically sourced from the hides of grass-fed, pasture-raised, hormone-free bovines. That said, if you’re pregnant or breastfeeding, it’s especially important to talk to your doctor first before considering a collagen supplement, says Agyeman.
- Expected Benefits: Supports healthy joints, pelvic floor tissue, skin elasticity, and postpartum hair and healthy glow.
- Certification: Clean Label, Climate Neutral, B Corp, 3rd Party Tested
- Form: Powder
- Collagen Type: Hydrolyzed bovine collagen
- How to Take It: According to Needed, mix one scoop into a single serving of food or drink.
- What It Tastes Like: Neutral
- Serving Size: 1 scoop
- Collagen Per Serving: 15 g
- Additional Ingredients: None
- Dietary Notes: Non-GMO, free of 9 major allergens, gluten, and unwanted fillers
| Love It | Leave It |
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| Pregnancy- and postpartum-safe, ultra-clean formula | Lower collagen dose than some |
Best Powdered Collagen: Thorne Collagen Plus Dietary Supplement
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- Why We Love It: Thorne is a trusted supplement brand across the board, since they always ensure third- party testing. This formula features what the brand calls a “dream team of skin-health ingredients” including a polyphenol blend, ceramides, and Nicotinamide Riboside (a precursor to NAD+).
- Expected Benefits: Nourish skin, hair, and nails, and protect them from environmental stressors.
- Certification: Third-party contents certified
- Form: Powder
- Collagen Type: Collagen peptides (bovine)
- How to Take It: According to Thorne, mix one scoop with 8 to 12 ounces of water daily, or as recommended by your healthcare provider.
- What It Tastes Like: Tart passion berry flavored
- Serving Size: 1 scoop
- Collagen Per Serving: 13 g
- Additional Ingredients: MitoHeal, HydroPeach, Nicotinamide Riboside (NR)
- Dietary Notes: Gluten-, dairy-, and soy-free
| Love It | Leave It |
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| Advanced skin-support ingredients, targets environmental aging | Flavored (not neutral), lower collagen amount per serving |
Everything You Need to Know
What is collagen, exactly?
Collagen is a structural protein, rich in amino acids, abundantly found in the body. Skin, cartilage, bones, connective tissue, and tendons use collagen for structural support.
While our bodies naturally produce collagen, factors like aging, sun damage, and more can cause that production to decrease. That’s where collagen supplements can come into play. “I ve been using and recommending collagen for years—not just for skin and hair but also for gut health and gut lining repair,” says Ella Davar, RD, registered dietitian, founder of Gut-Brain Method.
True collagen supplements are made from animal or fish proteins and contain short chain amino acids, peptides. You can also get more collagen in your diet with foods like bone broth, chicken, turkey, and fish.
What are the expected benefits of taking collagen supplements?
What are collagen supplements actually supposed to do for the body? There is still some debate on their efficacy, but many experts say they can be an excellent addition to any health or skin care routine. To get the scoop (pun intended), Agyeman shares all the purported benefits—from healthier hair and stronger nails to improved muscle mass. A breakdown, below:
- Youthful-looking skin: “Collagen supplementation may help improve skin elasticity and hydration by supporting the body s natural collagen production, but there are many factors when it comes to the overall health of your skin, therefore a collagen supplement may not be a quick fix to keeping that skin feeling and looking youthful,” she explains.
- Stronger nails: “Anecdotally, some individuals have reported that collagen supplementation strengthened their nails, reducing brittleness and breakage,” Agyeman says. “The research is mixed but it may potentially support nail growth and overall nail health by providing essential amino acids.”
- Improved muscle mass: “Collagen plays a role in muscle structure and function, aiding in muscle repair and growth,” she notes. “Supplementing with collagen if needed may support muscle mass maintenance, which can be beneficial if you are highly active.”
- Improved cardiovascular health: “Some research suggests it may indirectly benefit cardiovascular health by reducing arterial stiffness,” says Agyeman. “However, more studies are needed to fully understand collagen’s impact on cardiovascular health.”
- Better sleep: “The research on the calming effects of glycine, an amino acid found in collagen, and its potential to improve sleep quality is mixed, some individuals claim it made them fall asleep quickly or stay asleep for longer,” she explains.
What to Look for in a Collagen Supplement
When choosing any supplement, it’s important to find one that doesn’t contain any unnecessary additives or fillers.
- Types of Collagen: There are 28 types of collagen overall, but five main ones to look out for. For cosmetic benefits (i.e: youthful, glowing skin) look for Type I, which is what impacts the skin, bones, and ligaments. Type II is found in cartilage, so this is beneficial to support joint health. Type III is found in the muscles and organs, and works in tandem with Type I to support skin health.
- Form: You’ll notice that collagen supplements vary in form—think powders, capsules, and liquids. Choose which works for you based on your diet, activities, and general supplement preferences.
- Third-Party Testing: Because the FDA does not regulate collagen supplements in the U.S., you may want to find something that has been third-party tested; this means the supplement’s ingredients have been evaluated by a third-party, and can stand up to its
Types of Collagen
As mentioned, there are 28 identified types of collagen, however these are the five main ones to keep in mind:
- Type I: Provides structure to your skin, bones, tendons and ligaments. This is the type that may hold cosmetic benefits (i.e: youthful, glowing skin)
- Type II: Found in cartilage, so this is beneficial to support joint health.
- Type III: Found in the muscles, arteries and organs, and works in tandem with Type I to support skin health.
- Type IV: This is found in the layers of your skin.
- Type V: This type is also found in some layers of the skin, along with hair, the cornea of your eyeballs, and the tissues of the placenta.
“Most collagen supplements contain types I, II, and III, the primary collagen types in the body,” Agyemang says; so look out for these if you’re looking to improve your skin, hair, and bone health.
Which collagen is best – type 1, 2 or 3?
For healthy skin, Maggie Moon, RD, recommends looking for collagen peptides—hydrolyzed, highly absorbable amino acid chains primarily sourced from bovine (Type I III) or marine (Type I) collagen—but for joint pain or osteoarthritis, she says Type II collagen is best.
“Collagen peptides, or hydrolyzed collagen, have an edge for dry or aging skin. It’s been broken down into smaller pieces that are easier for the body to absorb—up to 90%—and may improve skin elasticity and hydration in adults.”
Can collagen help with menopause symptoms?
“Several studies suggest that collagen supplementation can help with menopause-related symptoms such as decreased skin elasticity, joint stiffness, and bone loss, as estrogen decline accelerates collagen degradation,” says Davar.
One study also showed that high collagen supplementation (2.5 mg/mL) helped manage weight gain in response to estrogen deficiency. However, “there is no evidence collagen will help with common symptoms of menopause such as hot flashes, fatigue, night sweats, and mood changes,” says Castilla.
Can collagen help with anti-aging?
“There is some mixed evidence that hydrolyzed collagen peptides are absorbed and can help with some aging skin symptoms,” says Castilla. “The most evidence is found for women in their 50s to help improve skin dryness and skin elasticity.”
What’s more, the anti-aging benefits may go beyond aesthetics: “Research indicates that collagen peptides, when combined with vitamin C, enhance the body s natural collagen synthesis, making supplementation a great tool for longevity and overall health,” adding that it can help people with maintaining muscle mass and supporting joint health as they age.
When should you see results of collagen supplements?
Brown says that while the results are not immediate, you may see perceptible benefits of collagen supplements in a few months. However, consistency is key: “An easy and effective way to incorporate collagen is by adding it to coffee or cacao, for consistent intake and sustained benefits I recommend taking it three to five times per week,” says Davar.
What’s more, collagen production requires vitamin C, so ensuring adequate intake is important for any kind of potential results, says Castilla.
That said, some experts are still skeptical on their efficacy. “The biggest issue with any supplement is that there is no regulating body confirming purity and efficacy. There are often reports of contaminants or misclassifications of supplement concentrations. You really need to trust the brand,” says Castilla.
New York City-based dermatologist Patricia Wexler, MD, isn’t entirely sold either. “There are no negative side effects—but there is a lot more research to be done,” says Wexler, cautioning that many of the studies have been paid for by the companies producing the supplements.
How much collagen should you take per day?
Generally speaking, research suggests that 2.5 to 15 grams of collagen per day is suitable for the American diet. That said, it’s generally best to take the recommended amount on the package—and, as always, consult your trusted health service provider before adding any kind of supplement to your diet.
Is there a downside to taking collagen?
Taking collagen by mouth is generally safe and well tolerated, though it hasn’t been extensively tested, explains Moon. “Rarely, collagen peptides may lead to nausea, indigestion, diarrhea, flatulence, and there’s been one report of a mild skin rash,” she says. “Type II collagen’s most common side effects are abdominal pain, constipation, nausea, and vomiting.”
Moon adds that less common side effects include mild high blood pressure, itching and sores, anorexia, blood or protein in urine, decreased white blood cell counts, changes to liver function, headache, dizziness, insomnia, and edema. Again, these are rare downsides—but it’s always a good idea to check with your doctor before adding any new types of supplements to your routine.
Meet the Experts
- Valerie Agyeman, RDN, is a dietitian and host of women’s health podcast, Flourish Heights.
- Linda Ellison, PhD, is a biochemist, physicist, founder and CEO of kaü Health.
- Oz Garcia is a celebrity healthy aging expert.
- Patricia Wexler, MD, a board-certified dermatologist based in New York City, specializing in body symmetry.
- Ella Davar, RD, is a registered dietitian and founder of Gut-Brain Method
- Carmen Castilla, MD, is a board-certified dermatologist based in New York City
- Maggie Moon, RD, is a Los Angeles–based registered dietitian and author of The MIND Diet: 2nd Edition
