The 5 Best Collagen Supplements According to a Dietician 2023

December 20, 2022December 23, 2022 Senior Editor Best Collagen Supplement, fitness, Healthy Food, how to build muscle, how to lose fat, organic eating, weight loss

Which collagen peptides do you need for skin & hair, visible signs of aging, and a feeling of joint health? See our top collagen powder & supplement picks!

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The 5 Best Collagen Supplements According To A Dietician 2023 — *A Registered Dietitian weighs in on the 5 best collagen supplements and powders for 2023.*

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Collagen supplements have flooded shelves of grocery and health-food stores—and if you’ve been confused by which to try and trust, you’re not alone. Even if you have Supergirl vision that can see through clever marketing and convincing promises, the sheer amount of collagen products out there can muddy your normally astute and discriminating decision-making. We did the due diligence to provide you peace of mind and separate the truly good from the copycats.

Full disclosure, we’re partial to marine collagen because of its potential to be more bioavailable and effective than bovine collagen. If you want to know more, you can read more about the benefits of marine collagen peptides, written by a Registered Dietitian. If you’re a vegan, we’ve got you covered with our favorite plant based recommendation below, and our collagen guide for vegans and vegetarians shows you how to support collagen production on a plant-based diet.

Our Top Picks for the Best Collagen Peptides & Supplements

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Our Criteria for Picking Collagen Supplements

In order to recommend the best collagen supplements, we put some of the most popular brands to the test. Here’s how we chose the best supplements for you.

We checked the FDA database. The FDA keeps records on the companies they reprimand for violations.
We checked for third-party testing. Several different organizations offer third-party testing of supplements, including NSF, Consumer Labs, the non-GMO Project and BioChecked.
We may reach out to brands to find out how they source their collagen and to ensure that they meet safety guidelines.
We read reviews from real consumers like you.
We research bioavailability and efficacy of the product. In other words, how easy is it for the human body to assimilate? And how effective is it?
Sustainability.

Registered Dietitian’s Picks: 5 Best Collagen Powders & Supplements

Wondering which supplements you need in your life? Take our custom Nutrition + Wellness quiz and we’ll send hand-selected recommendations just for YOU.

What is collagen?

Collagen is the most abundant protein in the body, essential to our skin, bones, tendons, blood vessels, and connective tissues. Our collagen levels play a role in skin elasticity, joint health, the cardiovascular system, and other critical bodily systems.

There are many different types of collagen. However, types I, II, and III are the most prominent in our bodies. Some are found in our skin, others in our cartilage, and some in our muscles and organs. Most collagen supplements rely on type I and type III. Hydrolyzed collagen (sometimes called collagen peptides) is collagen that has been broken down into more easily dissolvable amino acids. For that reason, it’s commonly found in dietary collagen supplements. You can read more about which collagen types are best for you here.

Collagen supplements most commonly come in powdered form and can be mixed into drinks such as coffee and smoothies (don’t miss our recipe for Chocolate Shake with Spinach & Collagen). You can also help your body activate collagen production through a well-balanced diet. If you’re a vegan or a vegetarian, animal or marine sourced collagen may not be an option, but there are other options—Our collagen guide for vegans and vegetarians shows you how to support collagen production on a plant-based diet.

It’s important to note that collagen protein powder isn’t the same as a traditional protein powder and doesn’t replace protein in the diet. Check with your primary care physician when starting a new supplement or making changes to your lifestyle.

Is collagen regulated by the FDA?

The Food and Drug Administration (FDA) considers collagen a dietary supplement—and the FDA does not regulate the safety and effectiveness of nutritional supplements. In other words, it’s up to us as the customers to ensure supplement companies have good manufacturing practices and are testing the safety of their products.

The rules for marketing dietary supplements are relatively strict. Companies can make general claims about collagen’s health benefits concerning their products. Still, they must also print the disclaimer: “This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.”¹

The FDA keeps tabs on supplements and how they’re marketed, taking legal action against those who make false claims or whose products are unsafe. When choosing any supplement, it’s crucial that the FDA hasn’t reprimanded the manufacturer for any of these violations.

Why Take Collagen

Before adding any supplement to your diet, it’s essential to talk to your primary doctor or qualified health practitioner. In the meantime, here’s what the current research has to say about the health benefits of collagen.

Collagen FAQ

Still undecided on which collagen supplements are right for you and your lifestyle? Check out our answers to your burning questions below.

Is collagen vegan?

Technically, no. Bovine, porcine, and marine collagen are animal-derived. However, vegan “collagen” supplements contain plant ingredients that provide a sense of support to the body’s own collagen production.

What are the 5 types of collagen?

Type I collagen makes up 90% of the body’s collagen, providing structure to your skin, bones, tendons, and ligaments.
Type II collagen is found in elastic cartilage, which provides joint support.
Type III collagen is found in muscles, arteries, and organs.
Type IV collagen is one of the main types found within our skin layers.
Type V collagen is found in the cornea of the eye, hair, placenta, and some layers of the skin.

What is undenatured collagen?

Undenatured collagen refers to collagen in its biologically active form. This form of collagen hasn’t undergone any structural deformation, whereas denatured (or hydrolyzed) collagen has been broken down into smaller peptide molecules (which may make it more bioavailable or absorbable by the body).

Do collagen supplements work?

The growing body of research is promising for the short and long-term use of marine collagen, collagen peptides, and hydrolyzed collagen when it comes to skin aging, wound healing, and more.¹⁰

How is collagen powder made?

The collagen supplements we recommend are animal-derived from bovine or marine sources. The proteins from these sources are first turned into gelatin and then broken down into a powder. Once in powder form, they’re tested for heavy metals. For example, the marine collagen from Crushed Tonic undergoes sterilization, pasteurization, filtration, UF, and demineralization. We also recommend a vegan option that is not animal-derived but undergoes the same safety measures.

Is collagen safe?

Collagen supplements are well-tolerated, for the most part. According to Consumer Labs, mild side effects may include gastrointestinal symptoms, headache, dizziness, and rash.¹¹ If you are allergic to a specific collagen source (fish, for instance), avoid that type of collagen.

Is marine collagen better?

All collagens come with their own benefits. However, marine collagen has some advantages over animal collagen, such as greater absorption from lower molecular weight, negligible levels of contaminants, and lower inflammatory effects.¹²

How long does it take for collagen supplements to work?

While results can vary, a study published in Nutrients showed an improvement in the appearance of skin hydration, elasticity, and smoothness after just 12 weeks of collagen supplementation.¹³ Regarding joint health, research published in the Nutrition Journal showed a significant reduction in the feelings associated with joint pain after six months of use.¹⁴ Lastly, research published in the Journal of Cosmetic Dermatology found an improvement in the appearance of nails after 24 weeks of supplementation with collagen peptides.¹⁵

How to take collagen effectively

Hydrolyzed collagen can be mixed in your favorite tea, coffee, soup, or smoothie. For best results, follow the product recommendations of your chosen collagen supplement unless otherwise directed by your doctor.

Can collagen be absorbed through the skin?

While collagen supplements can benefit the skin’s appearance, there is no reliable evidence that topical collagen offers the same advantages. “Collagen is not effectively absorbed through the skin when applied topically because it is large in molecule size, making it difficult to penetrate the dermis,” said Kristin Gillespie, MS, RD, LD, CNSC.

Which type of collagen is best?

When selecting the “best” collagen, choose the collagen type based on your health goals. Also, select brands that source ingredients sustainably and implement third-party lab testing to ensure their collagen supplements are devoid of contaminants. See our product recommendations for more.

Do collagen supplements help with joint health?

Research has shown a promising connection between joint health and collagen supplementation. However, further research is needed to understand the extent of its effectiveness.

Is collagen good for hair health?

Hair is comprised mainly of the protein keratin, and the amino acids the body uses to build keratin are found in collagen.¹⁶

Is collagen good for skin hydration?

A study published in Nutrients showed an improvement in the feeling of skin hydration and elasticity after 12 weeks of collagen supplementation, and that goes for the scalp, too.¹³

Does collagen help with wrinkles?

A 2021 review of several clinical studies published in the International Journal of Dermatology concluded that consumption of hydrolyzed collagen for 90 days can be effective in visibly improving the appearance of wrinkles, skin elasticity, and skin hydration.¹⁵

Is collagen good for arthritis?

While there is still room for additional research regarding collagen’s effects on arthritis, current studies show a promising connection between regular collagen supplementation and reduced arthritis symptoms.¹⁸

Can collagen supplementation rebuild cartilage?

Although current evidence published in Rheumatology and Therapy shows potential for the use of collagen hydrolysate and undenatured collagen as an option for patients with osteoarthritis, there is still a need for more research in terms of laboratory and clinical studies before any definitive conclusion can be made.¹⁷

Can collagen cause joint pain?

Collagen doesn’t cause joint pain. Inflammation caused by arthritis can damage our cartilage, causing pain and discomfort. People take collagen supplements to try to decrease this inflammation and improve arthritis symptoms.

Wondering which supplements you need in your life? Take our custom Nutrition + Wellness quiz, and we’ll send hand-selected recommendations just for YOU.

Always consult a medical professional before using supplements to address a health condition. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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*Note! This article contains affiliate and shoppable links that are independently vetted by our editorial team, which we may earn a commission on. We are here to help you navigate the overwhelming world of consumer products to source and uncover thoughtfully made, consciously clean products for you and your family.

This guide was updated on December 19, 2022 with updated research.