Collagen Water Is the Latest TikTok Trend—Here are 3 Dietitian Approved Ones to Try Now

Circle Bev Sparkling Collagen Water

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If you prefer carbonated water, Circle Bev’s sparkling water gives you “Fizz with Benefits™” (as they call it). Each of their four flavors (watermelon thyme, lemon mint, vanilla pear, and raspberry hibiscus) contain 20 grams of collagen peptides, which provides 18 grams of protein, and only 3 grams of added sugar.

With such a high dose of protein, Circle Bev’s sparkling collagen water may even help you feel full when you drink it with a meal. It can also help you meet your protein needs while hydrating. However, because collagen only contains eight of the nine essential amino acids, you won’t want to rely on it as your only source of protein.

These sparkling waters come in cans, which can be recycled over and over (and over) again. So, as long as they are recycled, Circle Bev’s sparkling water cans are a much better choice, environmentally speaking, than plastic bottled options.

Potential Benefits of Collagen Water

The research on collagen supplements, including beverages like water, is evolving. Small studies have suggested that oral collagen may lead to improvements in hair, skin, nails, and joints, especially as we age and production declines.

However, it’s helpful to understand that the collagen you consume from collagen water or another supplement may or may not be used for the outcome you're expecting. When you consume collagen, it’s similar to consuming any other protein—your body breaks it down into individual amino acids, which are used to build different types of proteins our bodies need, including collagen. Our bodies naturally produce collagen using amino acids (which can come from any protein-rich foods), zinc, vitamin C, and copper.

People who don’t consume adequate protein in their diet may find collagen water especially beneficial as a convenient way to boost protein intake and support collagen production, especially since it’s easy to take it on-the-go. 

While more research is needed, collagen supplements (including water) may provide the following benefits:

Improved skin appearance. Collagen has been touted for its ability to reduce wrinkles and improve skin elasticity, and this is one of the more promising areas when it comes to the research. Small, short-term studies support these claims, especially among older women who have had many years of sun exposure. For skin benefits, you’ll want to look for collagen types I or III.

Increased hair and nail strength: The results from studies in this area are conflicting. Some studies suggest oral collagen may improve brittle nails, increase nail growth, and increase hair thickness. Other studies have shown no benefit.

Decreased joint pain: Type II collagen may reduce symptoms of osteoarthritis, especially those experienced during exercise.

Fill gaps for people with elevated protein needs. Most collagen waters provide between 5 to 10 grams of protein per serving, which may help people who need to consume greater amounts of protein meet their needs. This may include athletes or highly active people and those that are pregnant or breastfeeding. 

Notably, there is limited research on the safety of collagen while pregnant or breastfeeding, though there aren’t any known side effects that are concerning for this population. Always speak with a healthcare provider before adding a supplement, including collagen water, to your diet.

For the most part, human studies are small and show modest benefits from using oral collagen. It’s also important to note that many studies on collagen are funded by organizations that can benefit from positive results, so review benefit claims with a healthy dose of skepticism.