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

Is a Collagen Supplement Beneficial?

While more research is still needed, the risks of using a collagen supplement is relatively low, and there are potential benefits. Most of the research around collagen supplements looks at joint pain, skin elasticity, and bone mineral density. As this research continues to develop, we will have more data on potential benefits. 

On the other hand, collagen supplements tend to be expensive, and we can likely get the same benefits from eating a variety of protein-rich foods as well as vitamin and mineral-rich fruits, vegetables, and whole grains.

A collagen supplement or powder may be beneficial for the following conditions:

• Joint health: Studies related to joints typically use type II collagen and have primarily looked at arthritis pain, joint mobility, and activity-related joint pain. In general, studies have shown arthritis pain is reduced in the short term (but not medium and long term), and exercise-related pain is reduced in otherwise healthy volunteers.
• Bone mineral density: Studies looking at collagen supplementation in post-menopausal people have noted increases in bone mineral density in both short and long-term supplementation.
• Skin elasticity: Skin elasticity and hydration are often studied in relation to skin health. Some studies have found increased skin hydration and elasticity, but results vary depending on dosage and length of time.
• Wound healing (pressure ulcers): Pressure ulcers result when continuous pressure is put on the skin for an extended period of time, causing damage. Researchers studied pressure ulcer healing with collagen peptides in addition to standard therapy and found the addition of collagen helped with healing.

Who May Not Benefit from a Collagen Supplement?

Collagen supplements are generally safe and well tolerated by most people. However, it’s important to keep in mind that most studies use between 2.5 grams and 15 grams of collagen peptides per day. 

Because collagen lacks all of the essential amino acids, you wouldn’t want to replace all of your protein intake with collagen. But, using the amounts seen in studies, in addition to other protein sources throughout the day, appears to provide an amino acid balance that gives the full spectrum of essential amino acids.

If you’re not someone who is consistent with supplement use, collagen supplements may not be a good fit. “Consistency is key to realizing the benefits, says Jaclyn London MS, RD. Since these supplements are expensive, they may not be worth your money if you don’t take them regularly.

Those who may not benefit from collagen supplements or powders include:

• People with certain dietary restrictions: All collagen comes from animals, whether that is pigs, chickens, cows, or fish. If you’re vegan or vegetarian, you should refrain from using any collagen. If you don’t eat certain animals, it’s a good idea to call a company to ensure the animal source of both the collagen and other ingredients before using.
• People with certain food allergies: Some collagen is sourced from potential allergens like fish, shellfish, and eggs. It’s important to not only look into the source of the collagen but also into any added ingredients in a supplement.
• People exclusively looking to build hair and nail strength: We are waiting for stronger research to determine whether or not collagen supplements support hair and nail strength. While you may see many brands and ads targeting hair and nails, there aren’t any solid research studies that support a link between stronger hair and nails and collagen supplementation.

How We Select and Test Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We also talked to expert Jaclyn London MS, RD , dietitian based in New York, to get a professional input and recommendations for collagen supplements.

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. 

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.

In addition to our research, we tested 20 of the top collagen powders in the Verywell Testing Lab to rate each product for taste, texture, smell, dissolubility, and value. We noted how long (or if) each powder took to dissolve and if there was any off-putting odors or flavors. We did this by mixing a serving of each powder into cold water and a hot beverage (tea or coffee). We then combined these ratings with a nutrition and third-party testing score from our nutrition editor to get an overall rating for each pick.

We Also Tested

While these didn't make our top list, these powders still deserve mentioning.

Nordic Naturals Marine Collagen Powder: We like the strong third-party testing and nutrition for this powder. One thing we didn't like was we noticed a stronger, earthy flavor when it was mixed in hot drinks.

Momentous Collagen Peptides Powder with Protein: We like that this powder comes from grass-fed bovine hide, and we found that it truly has a neutral, undetectable flavor. While it mixes well in hot liquids, we noticed it doesn't dissolve as well in colder liquids.

BUBS Naturals Collagen Peptides Powder: We found that this product dissolves great in both hot and cold liquids; however, it is more expensive than other powders.

What to Look For in Collagen Supplements and Powders

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

1. Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
2. Not all third-party testing is created equally. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
3. The third-party certifications we can trust are ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive, so many companies choose not to get their products tested by one of these three organizations. 
4. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
5. Just because a supplement is not tested by one of these three companies does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Given that collagen supplements and powders are supplements that are minimally regulated by the FDA, the quality of the brand matters even more to ensure a safe product. If you are taking other supplements or vitamins, we recommend avoiding collagen supplements with overlapping added vitamins, minerals, and other supplements to help prevent over-consuming these nutrients.

Form

You can find collagen supplements sold as liquids, capsules, powders, chews, and gummies. Collagen in supplement form comes in three forms: peptides, raw or undenatured, and gelatin. Peptides are the most common type of collagen supplements and consist of collagen that has been broken down into pieces small enough to be absorbed by your body. Raw or undenatured collagen is collagen that has not been broken down into the smaller pieces. It is sold mostly as capsules and requires a much smaller dosage. Gelatin is cooked collagen. Collagen peptides will dissolve in hot or cold liquids, and gelatin will dissolve in hot liquids.

Also, these supplements come in types I, II, III or a combination. For hair, skin and nails, Type I and III are typically used. Type II is more for joint health. If you find a type V or X, these are more often associated with muscle, lung, liver, placenta and bone.

Ingredients & Potential Interactions

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.

While collagen peptide supplements are relatively safe, people with allergies to fish, shellfish, or eggs should be aware that the supplements may contain ingredients made from these components. In addition, if you’re taking a collagen supplement that includes any additional  supplements, you must consider the effects and interactions of those added supplements as well, especially if you take other supplements or medications. For instance, a common addition is vitamin C, which has the potential to reduce the efficacy of Statins.

Dosage

Always speak with a healthcare professional before adding any supplement to your regimen. While certain doses of collagen are typically used in research, only you and your healthcare team can determine if a supplement is right for you and in what dose. 

There is no RDA (recommended dietary allowance) set for collagen. Most studies use somewhere between 2.5 grams and 15 grams a day, and this is often cited as a dosage range that is considered safe. A study looking at how many grams of collagen peptides could safely be incorporated into total protein intake each day found that it’s likely safe to consume more than this amount.

In general, the studies looking at skin health, joint pain, and bone mineral density stick to dosages within this 2.5 grams to 15 grams dosage. Studies looking at type II collagen study much smaller dosages–typically 40mg a day. 

How Much is Too Much?

Because collage is not a complete protein (it’s missing the amino acid tryptophan), it’s not recommended to replace the majority of your daily protein intake with collagen. One study looked at the maximum level of collagen peptides that can be incorporated into the diet while maintaining indispensable amino acid balance. They found that as much as 36 percent of protein intake can safely come from collagen peptides. Based on this, we do not recommend getting more than 36 percent of your protein from a collagen supplement.