What to Buy Nutritional Supplements The 10 Best Tested and Researched Collagen Supplements, According to a Dietitian We researched and taste tested collagen supplements to find the best ones on the market By Sarah Anzlovar MS, RD Sarah Anzlovar MS, RD Sarah Anzolar, MS, RD is a private practice dietitian who works as a freelance writer, recipe developer, food photographer, and brand consultant. health's editorial guidelines Updated on November 27, 2023 Medically reviewed by Melissa Nieves, LND Medically reviewed by Melissa Nieves, LND Melissa Nieves, LND, RD, is a registered dietitian with Practical Nutrition, LLC. She also works as a bilingual telehealth dietitian for Vida Health Program. learn more Fact checked by Richard Scherr Fact checked by Richard Scherr Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell. He is a seasoned financial and technology journalist who served as editor-in-chief of the Potomac Tech Wire for nearly two decades, and is a regular contributor to the sports pages of The Baltimore Sun. He has also been a news editor for America Online and has contributed to the Associated Press and The Washington Post. health's fact checking process In This Article Expand Jump to a Section Our top picks Reviews Should I Take Collagen Supplements? Our Supplement Testing and Research Process The Different Types of Collagen Ingredients How Much Collagen Should You Take? What to Know About the Vital Proteins Recall Your Questions, Answered Who We Are We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. Health / Joy Kim Collagen is the most abundant protein in your body and provides structure for skin, hair, nails, joints, cartilage, and bones. According to Kelsey Kunik, RDN, while collagen supplements are often marketed for beauty concerns (for instance, anti-aging), they can also have real health benefits. For instance, research supports that the best collagen supplements might improve skin hydration and elasticity, and possibly reduce joint stiffness. As with many supplements, the research on collagen supplements is not always consistent, and we still have a lot to learn. As long as you consume the building blocks of collagen—adequate protein, vitamin C, zinc, and copper—you might not need a supplement. That said, collagen supplements may be helpful to active people, people with joint pain, those with skin concerns, or for people looking to up their protein intake. In order to choose the best collagen supplements, our team of registered dietitians researches dozens of supplements, and considers recommendations from other registered dietitians (several of whom work with women in menopause and during pregnancy). In addition to our research and expert input, we test collagen powders in our lab for taste, texture, smell, and how well they dissolve in cold and hot liquids. When choosing the best supplement for you, you’ll want to evaluate the type of collagen, form (pill, powder, liquid, or gummy), dose, other ingredients in the supplement, and third party testing. Thankfully, we've done a lot of that evaluation for you, so you can find the one that works best for you. A Note About Supplements 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. Our team of registered dietitians reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking. Our Top Picks Best Overall: Bubs Naturals Collagen Peptides at Amazon ($47) Jump to Review Best Multi-Source: NOW Supplements Multi Collagen Protein Types I, II & III at Amazon ($30) Jump to Review Best Liquid: Momentous Collagen Shot at Amazon ($42) Jump to Review Best With Added Nutrients: Gnarly Collagen Pro at Amazon ($50) Jump to Review Best Tasting: Vital Proteins Lemon Collagen Peptides at Amazon ($22) Jump to Review Best Capsule: Youtheory Collagen at Amazon ($13) Jump to Review Best for Joints: Momentous Collagen Peptides at Amazon ($52) Jump to Review Best for Skin Health: Trunature Healthy Skin Verisol Collagen at Amazon ($45) Jump to Review Best Creamer: Garden of Life Collagen Creamer at Amazon ($31) Jump to Review Best Marine Based: Procaps Marine Collagen Peptides at Amazon ($45) Jump to Review Best Overall Bubs Naturals Collagen Peptides Amazon View On Amazon $47 View On Bubsnaturals.com View On Thefeed.com Our Ratings Flavor 4.5/5 Texture 5/5 Nutrition 5/5 Third-Party Testing 5/5 Aftertaste 5/5 Why We Like It It has just one ingredient, dissolves well in cold or hot liquids, is NSF Certified for Sport, and has 18 grams of protein per serving. It’s Worth Noting It only contains types I and III collagen, so it may not be suitable for someone looking for joint support. If you’re looking for a simple, unflavored collagen powder to boost your protein intake, Bubs Naturals Collagen Peptides is a great choice. With 18 grams of protein from grass-fed, pasture-raised cows per serving, it’s an easy way to add protein to your day—especially since it can be added to warm or cool beverages. We like that it dissolves well into both cold and hot drinks with no clumps or off-putting flavor, and that it truly is flavorless when mixed into any drink. It contains types I and III collagen which have been shown to support skin, hair, and nail health. It does not contain type II collagen, which is the type of collagen that may help support joint health. However, keep in mind the most important thing for collagen production is to get adequate protein, vitamin C, zinc, and copper. In addition to the traditional tub, you can also purchase single-serve packets which are a convenient option if you’re on-the-go or traveling. Of note, the single-serve packets only provide 10 grams of collagen peptides. We like that this pick is NSF Certified for Sport, a rigorous third-party organization that tests for harmful contaminants as well as banned substances by sport. It’s also gluten-free, nut-free, soy-free, and Non-GMO. Product Details Form: powderServing Size: 2 scoops, 20 gramsSugar: 0 gramsProtein per serving: 18 grams Collagen per serving: 20 gramsCollagen Source: grass-fed bovineOther ingredients: none Health / Jhett Thompson Health / Jhett Thompson Health / Joy Kim Health / Joy Kim Best Multi-Source NOW Supplements Multi Collagen Protein Types I, II & III Amazon View On Amazon $30 View On Walmart $29 View On Vitacost Our Ratings Flavor 3/5 Texture 4/5 Nutrition 5/5 Third-Party Testing 5/5 Aftertaste 1/5 Why We Like It It has all three of the most studied types of collagen, has minimal ingredients, and undergoes rigorous in-house testing for quality and purity. It’s Worth Noting While it provides all three types of collagen, it is lower in protein than some other powders available on the market. It is also not safe for those with fish allergies, and has a stronger taste in plain drinks. Now Multi Collagen Protein Types I,II, and III checks nearly all of the boxes we look for in a quality collagen supplement. It contains types I and III collagen, which may support skin and nails, as well as type II for joint and bone support. The collagen comes from a mix of cow, chicken, and fish, so it is not suitable for vegans or those with a fish allergy. It also contains vitamin C which helps support collagen production. One serving, which is 2.5 tablespoons, contains 10 grams of protein (11 grams of collagen) and just over 100 percent of your daily vitamin C needs. Because it’s unflavored, you can add it to any food or beverage you like—coffee, tea, oatmeal, smoothies, baked goods and more. However, it has a fishy aftertaste especially in plain water. Therefore, it may be best used in smoothies or drinks with stronger flavors. Even though this powder didn't receive the highest ratings for smell and flavor, we love that it provides a variety of types of collagen, has simple ingredients, and that it can be easily added to stronger flavored liquids or foods. It's also significantly less than many other collagen powders. Now Foods, which is known for its quality supplements, completes comprehensive purity and potency testing to ensure their products contain the amount listed on the label and don’t contain any harmful contaminants. Product Details Form: powderServing Size: 2.5 tablespoonsSugar: 0 gramsProtein per serving: 10 grams Collagen per serving: 11 gramsCollagen Source: bovine (cow), poultry, marineOther ingredients: vitamin C, grapeseed oil extractDietary Considerations: soy-free, egg-free, nut-free, made without gluten, contains fish Best Liquid Momentous Collagen Shot Amazon View On Amazon $42 View On Livemomentous.com $42 Why We Like It It's portable, easy to drink, and is NSF Certified for Sport. It’s Worth Noting There’s only one flavor (orange mango), and it does contain a small amount of added sugar. Momentous Collagen Shot is one of the most convenient ways to take collagen. It comes as an individually packaged liquid shot that you can drink on-the-go, making it a great option for active people who want to add collagen to their workout routine. Small studies suggest that collagen may help reduce joint pain in otherwise healthy active young people. With 10 grams of collagen per serving, it’s also an easy way for athletes to consume protein before or post-workout which may support recovery when paired with some carbohydrates. Momentous recommends to take two shots 30-60 minutes before exercise to help support collagen synthesis or one shot per day if not exercising. We like that this easy to take collagen source contains about 40 percent of your daily vitamin C needs. This can be helpful because vitamin C can support collagen production in the body. It’s NSF Certified for Sport, which means that it’s been tested to confirm that what’s inside is what’s on the label, and it doesn’t contain any harmful contaminants or substances banned by sport. The Momentous Collagen Shot currently only comes in one flavor—orange mango. It contains three grams of added sugar as well as sucralose, a low-calorie sweetener. Product Details Form: liquidServing Size: 1 shot (0.75 floz)Sugar: 3 gramsProtein per serving: 10 grams Collagen per serving: 10 gramsCollagen Source: bovine (cow)Other ingredients: water, natural flavors, citric acid, fruit and vegetable juice, malic acid, potassium sorbate, sodium benzoate, sucralose The 8 Best Organic Protein Powders, Tested, Researched, and Dietitian-Approved Best With Added Nutrients Gnarly Collagen Pro Amazon View On Amazon $50 View On Walmart $10 View On Gognarly.com Our Ratings Flavor 3/5 Texture 3/5 Nutrition 5/5 Third-Party Testing 5/5 Aftertaste 3/5 Why We Like It It has the building blocks needed to support the body making collagen without any added sugar or alternative sweeteners. It’s also NSF Contents Certified and NSF Certified for Sport. It’s Worth Noting You’ll want to consider any other supplements you’re taking to ensure you’re not exceeding the tolerable upper level intake (UL) for the added nutrients. It can also have a zinc-like flavor in plain drinks. Gnarly Collagen Pro is a solid choice for anyone looking to up their protein intake and also get an extra source of nutrients. We like that this collagen powder has all of the building blocks your body needs to support collagen production—amino acids from the collagen peptides, vitamin C, zinc, and copper. With 14 grams of protein per serving, it’s also an excellent supplement to boost your protein intake. Since it’s unflavored, you can add it to any hot or cool liquid of choice, or it can be mixed into oatmeal, yogurt, or even added to baked goods. Some may detect a zinc flavor when mixed with cold and hot drinks. While testing this powder, we found it didn't dissolve well in plain, cold liquids. Therefore, we think this powder may be best used in flavored hot drinks, blended in a smoothie, or added to baked goods. Because it contains additional vitamins and minerals, you will want to consider any other supplements you take such as a multivitamin to ensure you’re not exceeding the tolerable upper intake levels (UL) for any of these nutrients. It’s also important to know zinc may also interact with certain medications such as antibiotics, diuretics, and Penicillamine, a medication used to treat rheumatoid arthritis. 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 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. Product Details Form: powderServing Size: 2 scoopsSugar: 0 gramsProtein per serving: 14 grams Collagen per serving: 15 gramsCollagen Source: bovineOther ingredients: zinc, vitamin C, copper Health / Joy Kim Health / Joy Kim Health / Joy Kim Best Tasting Vital Proteins Lemon Collagen Peptides Amazon View On Amazon $22 View On Target $20 View On Walmart $20 Our Ratings Flavor 5/5 Texture 5/5 Nutrition 4.5/5 Third-Party Testing 5/5 Aftertaste 4.5/5 Why We Like It We love the delicious lemonade-like flavor and that it's also NSF Certified for Sport. It’s Worth Noting While it doesn’t contain any added sugars, it is sweetened with stevia, a low-calorie sweetener. A top brand for collagen powders, Vital Proteins makes a delicious lemon powder that contains 20 grams of collagen from grass-fed cows. With 18 grams of protein, it’s not only a good option for adding collagen to your routine, it can also help you up your protein intake. Powders like this one also make it easy for you to adjust your serving size to meet your individual needs. Pam Hartnett MPH, RDN, owner of The Vitality Dietitians, recommends Vital Proteins as a flavored collagen powder because it's made from pasture-raised cows and easy to add to any hot or cold beverages. She does note that a milk frother or small whisk can be helpful for blending this powder into cold drinks. This lemon-flavored powder received highest ratings for flavor during our testing when mixed into plain water cold and hot water. We love the lemonade-like taste and smell. We also like that it dissolved completely into both cold and hot drinks. It’s sweetened with stevia, a low-calorie sweetener that is generally recognized as safe (GRAS), though some people don’t love the taste of it or prefer to avoid it. Product Details Form: powderServing Size: 4 tablespoonsSugar: 0 gramsProtein per serving: 18 grams Collagen per serving: 20 gramsCollagen Source: grass-fed bovineOther ingredients: cocoa, natural flavors, sea salt, stevia leaf Reb M. Health / Jhett Thompson Health / Jhett Thompson Health / Joy Kim The 11 Best Tasting Protein Shakes Best Capsule Youtheory Collagen Amazon View On Amazon $13 View On Target $22 View On Walmart $10 Why We Like It It has a higher amount of collagen than most capsules and has three types of collagen. It’s also third-party tested. It’s Worth Noting You do need to take six capsules to get the full dose. The capsules also are quite large to swallow. If you prefer to take your collagen in pill form, Youtheory Collagen Advanced may be a good option for you. Each capsule contains one gram of collagen, and a full recommended serving size (six capsules) contains six grams plus 100 percent of your daily vitamin C needs. Most research on collagen supplements suggests that between five to 15 grams is an adequate dose, which is actually difficult to find in capsule or pill form. It’s third-party tested for heavy metals and other contaminants as well as to confirm that the capsules actually contain the amount that’s listed on the supplement facts panel. It is also significantly less expensive than most powders. Lastly, it’s worth noting that unlike powders, capsules are not a meaningful source of protein. Product Details Form: capsuleServing Size: 6 capsulesSugar: 0 gramsProtein per serving: 0 grams Collagen per serving: 6,000 milligrams (6 grams)Collagen Source: grass-fed bovineOther ingredients: magnesium stearate, vitamin C. Best for Joints Momentous Collagen Peptides Amazon View On Amazon $52 View On Livemomentous.com Our Ratings Flavor 4.7/5 Texture 4/5 Nutrition 5/5 Third-Party Testing 5/5 Aftertaste 4/5 Why We Like It It has FORTIGEL, a type of collagen peptide that has been shown to support joint health. It's also NSF Certified for Sport. It’s Worth Noting This powder can take longer to dissolve. 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 protein intake, as there is 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 thing to note is during testing we noticed it didn't fully dissolve when mixed in beverages, especially cold water. It may require extra mixing or the use of a frother. It contains around 50 percent of your daily vitamin C needs which can also help stimulate collagen production. Momentous Collagen Peptides are pricier than many of the other powders on the market, so it’s worth considering whether or not you think you need the addition of the FORTIGEL in your powder. Product Details Form: powderServing Size: 1 scoop (16.9g)Sugar: 0 gramsProtein per serving: 15 grams Collagen per serving: 16.8gCollagen Source: grass-fed bovine and FORTIGEL collagen hydrosylateOther ingredients: vitamin C The 6 Best Supplements for Weight Gain of 2024, According to a Dietitian Best for Skin Health Trunature Healthy Skin Verisol Collagen Amazon View On Amazon $45 View On Walmart $30 View On Costco.com $19 Why We Like It It has a specific type of collagen that small studies have shown may help reduce wrinkles. It’s also less expensive than powders and is third-party tested. It’s Worth Noting It’s not a good source of protein, and in order to get a full dose you need to take four capsules. One of the top reasons some people reach for collagen supplements is to help reduce wrinkles. TruNature Healthy Skin Verisol Collagen contains a specific type of collagen—known as Verisol—that has been shown to reduce eye wrinkles. It’s also a simple supplement with just 2.5 grams of collagen peptides, 15 milligrams (<1 percent of the RDA) of sodium, and nothing else. We also like that it’s third-party tested for ingredient amounts, contaminants, and that it comes at a relatively reasonable price point for collagen supplements. While most studies use higher doses of collagen (five to 15 grams), this particular form has been studied at lower doses of 2.5 grams which makes it a reasonable option to take in pill form. However, because of this, it’s not a good option for people looking to increase their protein intake from collagen supplements. Product Details Form: capsuleServing Size: 4 capsules Sugar: 0 gramsProtein per serving: 2 grams Collagen per serving: 2.5gCollagen Source: VERISOLOther ingredients: none Best Creamer Garden of Life Collagen Creamer Amazon View On Amazon $31 View On Gardenoflife.com $34 Why We Like It It’s a tasty, dairy-free creamer that adds 10 grams of collagen to your coffee without leaving any clumps. It’s Worth Noting It’s sweetened with stevia and contains some probiotics, which may not be suitable for everyone. It may also be too sweet for some. If you’re looking for a collagen designed specifically to add a touch of sweetness and cream to your coffee, we recommend Garden of Life Collagen Creamer. With 10 grams of collagen (9 grams of protein) per scoop, it’s an easy and delicious way to get your dose of collagen as you start your day. It’s a dairy-free and gluten-free option that is available in both chocolate and vanilla flavors. We especially like the sweet, creamy taste in hot beverages that also gives a subtle note of coconut. One thing we noticed in testing is it dissolves better in hot compared to cold drinks. In addition to collagen, it contains medium chain triglyceride (MCT) oil from coconut, which is what makes this creamer creamy and satisfying. There are a few added ingredients worth noting that aren’t in most other collagen powders including added fiber and probiotics. These are likely safe for most people, but anyone with digestive issues may want to avoid (or at least discuss with your healthcare provider before trying). While it doesn’t contain any added sugar, it is sweetened with stevia. With 140 calories per scoop, it’s higher in calories than most other collagen powders. The calories come mostly from the protein and the MCT oil as well as a small amount of carbohydrates. Product Details Form: powderServing Size: 1 scoop (275g)Sugar: <1 gramProtein per serving: 9 gramsCollagen per serving: 10 gramsCollagen Source: bovineOther ingredients: coconut MCTs, organic gum acacia, coconut cream, natural vanilla flavors, organic stevia, bacillus subtilis Best Marine Based Procaps Marine Collagen Peptides Amazon View On Amazon $45 View On Hsn.com $45 View On Procapslabs.com Our Ratings Flavor 4.8/5 Texture 4.4/5 Nutrition 5/5 Third-Party Testing 4/5 Aftertaste 4.8/5 Why We Like It It has a simple ingredient list, is tasteless, good for pescatarians, and is third-party tested. It’s Worth Noting It’s lower in collagen and protein than most other powders, and it is not safe for someone with a fish allergy. If you’re pescatarian or prefer to avoid products made from cows or chickens (the two most common sources of collagen), ProCaps Marine Collagen Peptides may be a good option for you. It contains five grams of collagen per serving that is derived from tilapia. This is on the lower end of collagen powders and doesn’t add a significant amount of protein to your day. This may be something to be aware of if you’re relying on collagen powders for added protein. However, five grams is still within the range that had been shown in the research to be effective at improving skin elasticity and other possible benefits. It’s third party tested and contains just one ingredient—collagen peptides. It’s unflavored (don't worry, it doesn’t taste like fish) so it can be added to any food or beverage you’d like. We also like that it completely dissolves in cold and hot drinks, so there are no clumps in your drink. Product Details Form: powderServing Size: 1 scoop (5g)Sugar: 0 gramsProtein per serving: 5 gramsCollagen per serving: 5 gramsCollagen Source: fish (tilapia)Other ingredients: none Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Health / Joy Kim 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, 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 that you’re consuming enough protein, vitamins, and minerals to support collagen production. 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 post menopausal women or young, healthy athletes, so keep in mind some study results may not apply to you. These groups of people may also most benefit 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 for some people. The following groups should use caution and consult with a healthcare professional before taking collagen. People who need to limit protein in the 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. 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 for safety of collagen and what to look for in supplements. 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, after taste, smell, texture, and how well it dissolved. Our nutrition editor also rates each powder for nutrition and third-party testing scores. Scores are combined for an overall rating. The Different Types of Collagen Collagen supplements are available in powders, liquid, 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. Vegan Collagen Supplements Collagen supplements are made from animal or marine sources, which means they would not be vegan-friendly or appropriate for someone who avoids those foods. “Currently there are vegan based supplements that help to boost collagen production, but they are not a direct source of collagen peptides,” says Jamie Adams, MS, RDN, women’s health nutrition expert and owner of Mamaste Nutrition. Ingredients: What to Pay Attention to It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. 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 Levels (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 of these may lead to digestive side effects in some people, so it 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 for you depends on your goals as well as your 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 think about 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. What to Know About the Vital Proteins Recall Out of an abundance of caution, Vital Proteins has issued a voluntary recall of a single batch code of the 24 ounce Unflavored Vital Proteins Collagen Peptides, because there might be pieces of a broken lid within the batch. This was specific to the product sold at Costco from April 17 to April 23, 2023. If you have any questions about the recall or have this specific batch code, you can reach out to the Costco Consumer Advocacy Team. Vital Proteins reports no other products or batches are impacted by this recall. Therefore, the lemon flavored collagen in our roundup is not impacted by this recall and is still a product we recommend. Your Questions, Answered Is it ok to take collagen every day? Collagen is 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 has many of the amino acids found in keratin, which is the primary protein found in hair. One very small study showed that 12 weeks of collagen supplements led to women experiencing less breakage. They also reported that their hair appear thicker. 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. “Liquids 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 many 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. The 10 Best Vegan Protein Powders, Reviewed and Tested 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 is always looking for the best, 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. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 14 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA. Oral collagen supplementation: a systematic review of dermatological applications. J Drugs Dermatol. 2019;18(1):9-16. Lugo JP, Saiyed ZM, Lau FC, et al. Undenatured type II collagen (Uc-ii®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers. J Int Soc Sports Nutr. 2013;10(1):48. doi:10.1186/1550-2783-10-48 Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology. 2017;16(4):520-526. doi:10.1111/jocd.12393 García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, et al. Effect of collagen supplementation on osteoarthritis symptoms: A meta-analysis of randomized placebo-controlled trials. International Orthopaedics. 2018;43(3):531-538. doi:10.1007/s00264-018-4211-5 König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study. 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Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology. 2013;27(3):113-119. doi:10.1159/000355523 Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019;18(1):9-16. Vitamin C: Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019;11(5):1079. Published 2019 May 15. doi:10.3390/nu11051079 Kalman, DS, Hewlings, S. The effect of oral hydrolyzed eggshell membrane on the appearance of hair, skin, and nails in healthy middle-aged adults: A randomized double-blind placebo-controlled clinical trial. J Cosmet Dermatol. 2020; 19: 1463– 1472.