The 9 Best Tested and Researched Collagen Supplements, According to a Dietitian

Should I Take Collagen Supplements?

Collagen is safe for most adults, though it may not necessarily be helpful for everyone. If you’re looking to support skin elasticity, nail strength, joint health, and bone density or increase your protein intake, collagen supplements may be a helpful addition to your routine.

However, it can be helpful to understand that your body “doesn’t directly absorb collagen to be used by your skin, bones, and joints, " says Adams. Instead, your body will break down the collagen into amino acids, which are the building blocks of all proteins. These amino acids may be used along with vitamin C, zinc, and copper to produce collagen as well as other proteins that the body needs.

The most important thing to consider for collagen production is consuming enough protein, vitamins, and minerals. Supplements may be one way to ensure that you’re getting those nutrients.

One note is that studies on collagen supplements are small, short-term, and conducted among postmenopausal women or young, healthy athletes, so keep in mind that some study results may not apply to you. These groups of people may also benefit most from collagen supplements.

“If you don't have a reason for taking a supplement, it's best to leave it on the shelf,” says Sarah Pflugradt, MS, RDN, CSCS. While safe for most people, collagen could have some side effects. The following groups should use caution and consult with a healthcare professional before taking collagen.

• People who need to limit protein in their diet, like those with chronic kidney disease
• People with food allergies, especially to fish or eggs
  

Our Supplement Testing and Research Process 

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent third-party certifiers: USP, NSF, or ConsumerLab.com.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

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 each powder on a scale of one to five, with five being the best ranking. We rate powders based on taste, aftertaste, smell, texture, and how well they dissolve. Our nutrition editor also rates each powder for nutrition and third-party testing scores. Scores are combined for an overall rating.

Our Experts

Experts we spoke to for choosing the best collagen supplements include:

• Pam Hartnett MPH, RDN, dietitian and owner of The Vitality Dietitians
• Kelsey Kunik RDN, intuitive eating dietitian
• Sarah Pflugradt, MS, RDN, CSCS, dietitian and author
• 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.
• Shannon A. Garcia, MDS, RD, LD with KISS in the Kitchen, provided tips on the safety of collagen and what to look for in supplements.
  

The Different Types of Collagen

Collagen supplements are available in powders, liquids, gummies, and capsules. The best form will depend on your individual preferences and goals. Powders tend to offer larger doses than capsules and gummies, though they may be less convenient as they have to be added to food or beverage. Powders, liquids, and gummies may come along with added sugar or alternative sweeteners, so you’ll want to be mindful of those ingredients if you have strong preferences. Ultimately, the best form of collagen is the one that works for you and your lifestyle.

Ingredients: What to Pay Attention to

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. Please bring the supplement label to a 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.

• 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.
• Digestive enzymes and probiotics. Some collagen supplements also contain digestive enzymes. In general, digestive enzymes provide no benefit to healthy people, and probiotics may or may not offer benefits. Both may lead to digestive side effects in some people, so they may be something to avoid unless your healthcare provider recommends you take them.

How Much Collagen Should You Take?

Since you don’t need to get collagen through food (your body can make it as long as you consume adequate protein, vitamin C, zinc, and copper), there isn’t an established dose. Most studies that test the benefits of collagen use between five 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 specific type of collagen peptide that has been shown to have some skin benefits at doses as low as 2.5 grams.

The right dose depends on your goals and current diet. “Lower amounts are used for skin support, while closer to 10-15 grams per day is used to support bone and joint health,” says Kunik.

Collagen supplements are generally well tolerated by most people and there is no established tolerable upper intake level. “A normal serving size (one to two scoops per day) is safe and offers a variety of amino acids that complement other sources of protein in the diet,” says Shannon A. Garcia, MDS, RD, LD with KISS in the Kitchen.

But you’ll want to consider how collagen supplements fit into your overall protein intake. Collagen supplements aren’t a good source of the amino acid tryptophan, which is 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’re getting all of the essential amino acids to stay healthy.

Your Questions, Answered

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.

In fact, 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. 

How long does it take for collagen supplements to work?

“There are many factors that play a role in the effectiveness of taking collagen supplements,” says Adams. The form, type of collagen, dose, and your individual health and dietary status all can play a role in how long it may take to see potential benefits.

“Most studies see skin and joint benefits after taking collagen supplements for 3-4 months. Whereas studies looking at bone health don’t see the benefits until after 12 months of use,” says Adams. Most studies that see these benefits do require daily use for this time period.

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.

What is the best form of collagen to take?

The best form of collagen is the one that you will take consistently. However, Garcia recommends powders because it’s easier to get adequate amounts of collagen without unnecessary extras. “Liquid [collagen supplements] often contain other questionable ingredients or proprietary blends that don’t disclose the amounts of ingredients, and gummies can only fit a small amount of collagen,” she notes. Capsules also often have lower collagen amounts; you need to take multiple pills and they may contain additional ingredients that you may not need.

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.

Who We Are

Sarah Anzlovar, MS, RDN, LDN is a registered dietitian, certified intuitive eating counselor, and experienced writer whose work has been featured in Verywell, EatingWell, Healthline, and more. She helps busy moms learn to eat to feel their best and always looks for the most convenient options to support her clients’ lifestyles. She also works with many endurance athletes to support fueling and recovery, including distance runners and triathletes. She thoroughly combed the research around collagen supplements to make the best recommendations to fit various needs.