The 10 Best Collagen Supplements, According to Dietitians
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As a registered dietitian, I always recommend getting nutrients from whole foods first. However, when it comes to collagen, supplements can provide benefits that are hard to get from diet alone. Collagen is a protein that supports skin elasticity, strengthens nails, and promotes joint, muscle, and bone health. Unfortunately, our natural collagen production decreases as we age. While it’s found in some dietary sources, such as bone broth and fish skin, these aren’t always foods we consume daily. That’s where collagen supplements can help provide an easy way to add it to your routine.
Recent studies show that collagen supplements can reduce joint pain. Studies also show that it may improve skin elasticity, although it may take up to eight weeks to see improvements. And, while collagen can be a good protein source, it’s not a complete protein, meaning it doesn’t contain all the essential amino acids. However, you can pair it with protein sources like chicken, eggs, or protein powder to get missing amino acids. Since most variations are tasteless, it’s hard to pick a favorite. My current go-to’s are our Best Overall, Vital Proteins Collagen Peptides Advanced, and our Best Chocolate, Great Lakes Wellness Collagen Peptides, which I mix into my morning coffee.
To select the best collagen supplements, we tested 25 top-ranked collagen powders for taste, texture, smell, and how well they dissolve in cold and hot liquids. We also considered collagen types, ingredient quality, overall nutritional composition, and independently verified products. Note that all of the collagen supplements on our list are collagen peptides (also called hydrolyzed collagen), a form of collagen broken down into smaller amino acid chains for better absorption.
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Please always speak with a healthcare provider to discuss any supplements you plan on taking.
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Why We Like It
Vital Proteins Collagen Peptides Advanced is our top go-to collagen powder because it’s easy to find, easy to use, and mostly flavorless. It contains collagen types I and III, the top choices for joints and skin. Each 3-tablespoon serving provides 20 grams of collagen (and 18 grams of protein), 100% daily value of Vitamin C, and hyaluronic acid, known for its skin-boosting benefits.
Although it’s technically unflavored, I noticed a slight gelatin taste when mixing it with just water, but that disappears when you add it to a smoothie or flavored beverage. My favorite way to use it is to blend it into smoothies, stir it into coffee, or mix it with flavored electrolytes. It dissolves seamlessly and doesn’t alter the taste. If you prefer it with added flavor, they also have a strawberry lemon version, which tastes great when added to hot water.
We love how versatile this pick is— it’s an easy way to increase your protein intake while getting all the benefits of collagen. We found it also mixes well into a variety of foods like protein bites, baked goods, yogurt, oatmeal, soup, and more.
It’s Worth Noting
As with many collagen powders, this one doesn’t dissolve as well in cold water as in room temperature or hot water. Therefore, it’s best mixed into room-temperature liquids and then added to ice or hot beverages like tea or coffee or blended into a smoothie. Also, note that the canister does not include a scoop, so you’ll need a tablespoon to measure the accurate dose.
Form: Powder | Serving size: 3 tablespoons | Protein per serving: 18 grams | Collagen per serving: 20 grams | Collagen Source: Bovine | Other ingredients: none
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Why We Recommend It
Sports Research Collagen Peptides contain type I and III collagen for muscle, tendon, and ligament support, with 11 grams of hydrolyzed bovine collagen (10 grams of protein) per scoop. They are IGEN certified, which verifies that the product doesn’t contain GMO ingredients. They are also Informed Choice Certified, which ensures that they are independently verified for purity and potency and free from banned substances for sport and other potential contaminants.
I love anything vanilla-flavored, so this pick was a total win for me. It’s a finely milled powder that adds a nice, rich vanilla flavor to my morning coffee, making it feel more indulgent. When mixed into plain water, it tastes more like cake batter than vanilla, which I didn’t mind, and it’s slightly sweet from monk fruit. My favorite way to use it was added to a smoothie because it gives a noticeable but not overpowering vanilla flavor. It’s also excellent mixed into oatmeal. And if vanilla isn’t for you, they offer dark chocolate in addition to unflavored.
It’s Worth Noting
We found that this powder did not dissolve well in cold water. Therefore, we recommend mixing it with room-temperature water first, then adding ice if you want to enjoy it cold or blending it into a smoothie.
Form: Powder | Serving size: 1 scoop | Protein per serving: 10 grams | Collagen per serving: 11 grams |Collagen Source: bovine | Other ingredients: natural flavor, luo han guo fruit extract (monk fruit)
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Why We Recommend It
One of my favorite ways to use collagen and boost my protein intake is by adding it to my coffee or mixing it into plain Greek yogurt. When I’m craving more of a treat, the Great Lakes Wellness Collagen Peptides chocolate flavor is my go-to: it adds just the right amount of chocolate without being overpowering. It easily dissolves in hot or cold beverages with minimal stirring and no clumping. We appreciated the powder’s fine-milled texture and versatility. If chocolate is not your preference, we also love their other delicious flavored varieties, like chai, vanilla, and raspberry lemonade, in addition to unflavored.
A two-scoop serving contains 12 grams of grass-fed bovine collagen peptides (type I and III) and 11 grams of protein, with stevia and monkfruit for sweetness. It is IGEN-certified and glyphosate free.
It’s Worth Noting
We noted a slightly unpleasant gelatin-like aftertaste when mixed with plain water, so we recommend mixing it into a flavored beverage. It also contains stevia and monk fruit.
Form: Powder | Serving size: 2 scoops (20) | Protein per serving: 11 grams | Collagen per serving: 12 grams | Collagen Source: bovine | Other ingredients: natural flavor, monk fruit extract, stevia leaf extract
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Why We Like It
If you’re looking for a simple, unflavored collagen powder containing types I and III collagen, which have been shown to support skin, hair, and nail health, Bubs Naturals Collagen Peptides is our top choice. It’s also a favorite of our nutrition editor, Holly Klamer, MS, RD, because “it’s truly unflavored and dissolves easily into any drink.” She adds it to her morning coffee and loves that it doesn’t alter the flavor. We also appreciate that it dissolves well in both cold and hot drinks without clumps or graininess.
With 18 grams of protein per serving from grass-fed, pasture-raised cows, it’s an easy way to add protein to your diet, especially since it can be added to warm or cool beverages. In addition to the traditional tub, you can purchase single-serve packets, a convenient option for those on the go or traveling.
We like that this pick is NSF Certified for Sport, an independent organization that screens for harmful contaminants and banned substances in sports. It’s also gluten-free, nut-free, soy-free, and non-GMO.
It’s Worth Noting
It only contains types I and III collagen, so it may not be the best option for someone looking for primarily joint support.
Form: Powder | Serving size: 2 scoops, 20 grams | Protein per serving: 18 grams | Collagen per serving: 20 grams | Collagen Source: Grass-fed bovine | Other ingredients: none
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Why We Like It
Momentous Collagen Peptides are designed specifically for those looking to improve joint health, which could be a good choice for active people. It contains a mix of types I, II, and III of bovine-sourced collagen as well as FORTIGEL—a type of collagen peptide that may stimulate collagen production in tendons and reduce knee and joint pain in otherwise healthy people. Because it’s NSF Certified for Sport, it’s also a good option for competitive athletes.
This powder can help you boost your protein intake, as it contains 15 grams of protein per serving. Since it’s unflavored, you can add it to any drink or food you’d like without changing the taste. One serving contains around 50 percent of your daily vitamin C needs, which can also help promote collagen production.
It’s Worth Noting
One thing to note is that during testing, we noticed it didn’t fully dissolve when mixed in beverages, especially cold water, so it may require extra mixing, using a frother, or mixing in room-temperature water and adding ice. It’s also pricier than many other powders on the market, so it’s worth considering whether you need the addition of the FORTIGEL in your powder.
Form: Powder | Serving size: 1 scoop (16.9g) | Protein per serving: 15 grams | Collagen per serving: 16.8 grams | Collagen Source: bovine and FORTIGEL collagen hydrolysate | Other ingredients: vitamin C
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Why We Recommend It
If you prefer gummies over powder or pills, OLLY Glowing Skin blueberry and pomegranate-flavored gummies taste like candy and are perfectly chewy. The serving size is two daily, but they’re so tasty you might find it hard to stop at two. They provide a smaller amount of collagen than other picks on our list, combined with a blend of two skin-plumping ingredients: hyaluronic acid and sea buckthorn, a collagen-promoting antioxidant known for its potential beauty benefits. They also scored high points for their taste and texture.
These are convenient because you don’t have to take them with food or water.
It’s Worth Noting
Keep in mind that these provide minimal protein and not as much collagen as the other picks on our list. They also contain 3 grams of added sugar, which some people may want to avoid.
Form: Gummy | Serving size: 2 gummies| Protein per serving: 1 gram | Collagen per serving: 120 milligrams | Collagen Source: gelatin | Other ingredients: Glucose Syrup, Water, Beet Sugar, Vegetable Oil (coconut, canola), Carnauba Wax (to prevent sticking), Gelatin, Natural Flavor, Citric Acid, Blackberry Juice Concentrate, Pectin, Coloring (from carrot and blueberry juices)
Health
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Why We Like It
Gnarly Collagen Pro is a great pre-workout supplement that supports muscle, tendon, ligament, and joint recovery and boosts protein intake to promote muscle growth and repair. We like that this collagen powder contains nutrients that support collagen production: amino acids from collagen peptides, vitamin C, zinc, and copper. Each two-scoop serving contains 15 grams of hydrolyzed collagen and 14 grams of protein sourced from pasture-raised cows (bovine).
This unflavored powder can be mixed into a variety of beverages. However, it didn’t dissolve well during testing in cold water, so we recommend using a frother or blending it into a pre-workout smoothie. We also noted that it has a mild metallic-like flavor when mixed with water (likely from the zinc), so you may want to mix it in a flavored drink or smoothie.
Gnarly Pro Collagen is both NSF Contents Certified and NSF Certified for Sport, two rigorous certifications that ensure that what’s in the package is what you see on the label and that it doesn’t contain any harmful contaminants or substances banned by sport. It’s available in a canister or individual travel packs that are easy to take on the go.
It’s Worth Noting
Because this supplement contains additional vitamins and minerals, if you’re taking other supplements (like a multivitamin), make sure you’re not exceeding the Tolerable Upper Intake Level (UL) for any nutrient. Keep in mind that zinc may interact with certain medications, such as antibiotics and diuretics.
Form: Powder | Serving size: 2 scoops | Protein per serving: 14 grams | Collagen per serving: 15 grams |Collagen Source: bovine | Other ingredients: zinc, vitamin C, copper
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Why We Like It
If you’re a pescatarian or avoid products made from cows or chickens (the two most common sources of collagen), ProCaps Marine Collagen Peptides are a good option. This pick contains five grams of collagen per serving made from tilapia. While this is a lower collagen dose compared to other supplements on our list, it’s within the range that research has shown to be effective at improving skin elasticity and other possible benefits.
It’s independently verified and contains just one ingredient—collagen peptides. It’s unflavored (don’t worry—it doesn’t taste like fish) and can be added to food or any beverage. We also like that it completely dissolves in cold and hot beverages, so your drink will be clump-free.
It’s Worth Noting
It’s lower in collagen and protein than most other powders and is not suitable for anyone with a fish allergy.
Form: Powder | Serving size: 1 scoop (5g) | Protein per serving: 5 grams | Collagen per serving: 5 grams |Collagen Source: fish (tilapia) | Other ingredients: none
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Why We Like It
We love that Now Multi Collagen Protein contains multiple collagen types, including type I and III, and type II for joint and bone support. The collagen in this pick comes from a mix of cow, chicken, and fish sources and provides 10 grams of protein per serving (2.5 tablespoons). It also has a simple ingredient list and contains over 100% of your daily vitamin C needs to support collagen production.
Because it’s unflavored, you can easily add it to any food or beverage—coffee, tea, oatmeal, smoothies, baked goods, and more. However, we noticed it has a bit of a fishy aftertaste, so we recommend blending it into smoothies or flavored drinks.
Now Foods, known for its quality supplements, completes comprehensive purity and potency verification to ensure its products contain the amount listed on the label and no harmful contaminants.
It’s Worth Noting
While it provides all three types of collagen, it is lower in protein than some other collagens available on the market. Also, it’s not suitable for those with a fish allergy.
Form: powder | Serving size: 2.5 tablespoons | Protein per serving: 10 grams | Collagen per serving: 11 grams | Collagen Source: bovine (cow), poultry, marine | Other ingredients: vitamin C, grapeseed oil extract
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Why We Like It
If you prefer to take your collagen in pill form, Youtheory Collagen Advanced could be a good option. Each capsule contains one gram of collagen, and a full recommended serving size (six capsules) contains six grams of hydrolyzed collagen and 100 percent of your daily vitamin C needs. Most research on collagen supplements suggests that between five and 15 grams is an adequate dose, which is difficult to find in capsule or pill form.
It has been independently verified for heavy metals and other contaminants to confirm that the capsules contain the amount listed on the supplement facts panel. It is also significantly less expensive than most powders.
It’s Worth Noting
You need to take six capsules to get the full dose, and the capsules are also large and difficult to swallow. Also, unlike powders, capsules are not a meaningful source of protein.
Form: capsule | Serving size: 6 capsules | Protein per serving: 0 grams | Collagen per serving: 6,000 milligrams (6 grams) | Collagen Source: bovine | Other ingredients: magnesium stearate, vitamin C
As with many supplements, research on collagen supplements is not always consistent, and we still have much to learn. However, quality collagen supplements are safe for most people to take regularly and are a convenient way to boost protein intake and support skin, joint, bone, and muscle health. You might not need a supplement if you consume enough of the building blocks of collagen, which include amino acids from protein sources and collagen-supporting nutrients, such as vitamin C, zinc, and copper.
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
Our process for testing collagen powders includes taste testing the top-rated collagen powders in cold water and hot liquids (coffee or tea) in our testing lab. We rate powders based on taste, aftertaste, smell, texture, and how well they dissolve. Our nutrition editor also rates each powder for nutritional composition, quality of ingredients, and independent verifications.
Experts we spoke to for choosing the best collagen supplements include:
- Pam Hartnett MPH, RDN, dietitian and owner of The Vitality Dietitians
- Sarah Pflugradt, MS, RDN, CSCS, dietitian and author of Live to Eat Well and Better Daily Weight Loss Habits
- 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.
It is essential to carefully read a supplement’s ingredient list and nutrition facts panel to determine which ingredients are included and how much of each ingredient is included relative to its recommended daily value. When you’re looking at collagen supplements, look for products that contain vitamin C and zinc.
- 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 Level (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.
Collagen can provide benefits, depending on the collagen type. Although there are 28 types of collagen, the main ones are I through IV:
- Type I collagen provides the biggest range of potential benefits. It is the most abundant form in connective tissue, including skin, tendons, and ligaments, and is a main structural component of bones.
- Type II is the primary collagen found in cartilage. Supplements with this collagen type are intended to support joint health and alleviate joint pain.
- Type III is found in muscles and organs, including the skin, so supplements with this type can be particularly beneficial for muscle recovery and skin health.
- Type IV is found in various tissues in the body and may support skin health.
- Type V is associated with benefits for hair and skin health.
There isn’t an established dose for collagen. Most studies that test collagen’s benefits use 5 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 type of collagen peptide shown to have some skin benefits at doses as low as 2.5 grams. The right dose for you depends on your goals and current diet.
If you’re using collagen to support your skin, you may require lower doses, while 10-15 grams per day is often used to support bone and joint health.
Remember that collagen supplements aren’t a good source of the amino acid tryptophan, 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 get all the essential amino acids to stay healthy.
Is it ok to take collagen every day?
Collagen is generally 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.
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.
Are collagen supplements good for hair?
Collagen supplements are often recommended for hair growth because collagen contains many of the amino acids found in keratin, the primary protein found in hair. One very small study showed that 12 weeks of collagen supplements led to women experiencing less breakage and thicker hair. More research is needed to support this theory.
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.
That said, anecdotal evidence suggests that collagen supplements may be a convenient, well-tolerated protein source due to their tasteless nature and high protein content.
Amy Fischer, MS, RD, CDN, is a New York City-based registered dietitian and senior nutrition editor at Health.com. She covers a wide range of health and wellness-related topics, including nutrition, fitness, and supplements. She is also a writer and editor who has written for several publications and authored numerous chapters in clinical nutrition textbooks. She enjoys researching, testing, and reviewing supplements, including the collagen picks for this story.
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